10*3*11 LAB1.1 lower

So today is the start of my new training program.  I am happy with it, but all of that is a theory until it is over with to see results.

LAB1.1-

pre-workout shake-
1 hour staring at pictures of Dan Mckim celebrating as world champ


Warm up-This will be done everyday
jump rope x 100 between each stretch
foam roll
stick
jav stretch
dynamic stretching
philly ball

Squat-
bar x 10 x 2
135 x 10 x 2
225 x 10 x 1
275 x 10 x 5
all using pf with the majority of reps above 2.8ft/sec

Good Mournings-
135 x 10 x 5

Deadlift- red band used
265 x 10 x 5

Russian Twist- 
135 x 10 x 5

Conditioning:
Prowler x 10 >1min rest. @ 30yrds


*total training time from warm up to shower 1hr 30 min.  I could have cut this down quite a bit took longer to recover between sets squatting than I will next week.


PWO-
Ambient temp shower
tons of MODERN BCAA
water
dinner
1 hour staring at pictures of Dan Mckim celebrating as world champ