Hey guys, so i am going to start lifting lighter and faster on Fridays. I did not do all my Friday lifts today because I did P90X:Plyo's in the jumpsoles and I don't want to over do it. I will try and do them all next Friday. Anyway here is what I did.
P90X:Plyometrics (Using Jumpsoles)
Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
Roll Out/Stretch
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