I bought an ab wheel at wal-mart, just a cheap piece, I do it for 12-15 reps 3-4 sets twice a week. I try to do some sort of leg raise 2-3 times a week, I think west-side really works the lower abs. I also started doing all my squats for reps with out a belt up till to point i feel unstable. Have also been doing a good many stiff leg pulls.

7.29.09 recovery day

bench
barx20
135x12
225x6
315x5
4 board
385x6

sq
135x10
245x6 3 sets

rope tris
3x20

latpulls
3x15

abs

shoulder rehab

8.1.09 Squat dead

squat
135x8
245x8
335x6
335x6
335 40#c x6
335 40#c x6

close stance squat
335x10
335x10

straight leg deads
225x8
225x8
225x8

one arm kettle swings
3x15

calfs 3x50

standing abs
2x15

hammers
3x12

wrist roller x2 doing these to help my elbows

8.3.09 Bech asst

4 boars
barx25
95x15
135x12
135x3 add green band
225x3
275x6 add 4b
315x6
365x6
385x6
315x12

seated db shoulder press
15 12 10 10

rope face pulls
20 15 12 10 8

seated plate raise
2x15 45#
2x12 45# with 20#chain

fat v bar pushdowns
15 12 10 8

shoulder rotation

elbow rehab

8.4.09 Upper back

speed pulls
315x3 5 sets

bent over rows
12 12 10 10

shugs
20 15 12 10 20

v grip lat pulls
15 12 10 8

e z bar
15 12 10 10

kettle bell con curls
12 12

8.6.09 Bench

barx30
135x15
225x5
315x1
335x3
335 40#c x3
275 40#c x5
275x8
225x12

shoulder press
3x12

close grip floor press
3x6

standing rear delt flys
15 12 10 12

floor nose breakers
1x15
3x12

neutral grip chins
3x8

I haven't seen the video yet but it seems like my problem is i'm fine in my briefs and then as soon as i add the suit i have trouble unracking the weight and then i feel unstable with it on my back. i try to keep my my body as straight as i can be and just try to go down as vertical as possible in the hole. it's irritating because i can go up to 700 in my briefs fine and then i put on the suit and put like 735 on my back and it feels like a ton. i think we're going to try to go back doing some ssb squats to help my core. i need some tips on what to do.

try warming up on the box and then take the box away on your heavy sets. dont think so much of keeping you back straight, but instead concentrate on arching your lower back and pushing your abs into the belt. with you knees really work on pushing them out and "opening" up you crotch, sort of opening you legs if you will, sounds kinda funny but try it. I can really see you foot place mont on the video but maybe try and play with the angle of your feet in and out. the angle of your feet for some people can really effect the ease you can get to depth. I have only squatted in a canvas for a short time but I had read that your feet need to be more open with one. What briefs are you wearing? Maybe it is just too much gear for you comfort level, your strength is there if you are hit 700# in just briefs, if you want to stick with the canvas get some single ply briefs. If you are more of a back squatter, and some people just are, your form will never "look" right according to the text book. I am more of a back squatter and I took me 2 years to learn to squat more up right, the biggest thing that help me was switching to a Boss. I am not sponsored so this is no bullshit, the Boss works better for people who squat more bent over. I know I sold Jon that T-Rex have you tried it?

8.7.09 Squat dead's

Parallel Box squat
135x10
245x8
add green bands
245x3
245x3
275x3
275x3
275x3
275x3
275x3
275x3

block dead (1.5" block and wore chucks)
135x10
225x5
315x5
405x5
add belt
405 40#c x5
405 80#c x8
Sumo pulls off floor
405x10
405x10

standing abs
1x15
3x12

hammers
3x12

the reps on the deads really got to me, guess I am out of shape, so I called it here. Been kinda a long week too.

8.10.09 Bench asst

barx25
135x15
185x3
225 6 sets 3 soft touch

4 board w/ green bands
275x5
315x5
365x3

decline
235x6
275x6
305x6

side laterals/front raises
4x12

fat v bar push downs
15 12 10 8

wide grip pull ups
2x6
1x4

wrist roller x2

8.12.09 Back

snatch grip pin pulls
135x10
245x10
335x6
425x8 2 sets

shrugs
425x15
515x12
605x10
655x8

bent over rows
3x8

v grip lat pulls
15 12 10 8

abs

bis

is this the limit to the strength of POWERDAWG?! or is there more....
TB

Oh NO there is more to come!!!!! I am laying low right now, trying to get health for the stretch run! The Gear will go on and the numbers will jump here in a few weeks! You coming up to the CellBlock in Dec?

8.13.09 Bench

barx25
95x15
135x12
225x8
315x1
330x3
365x1
295x8
245x12

close grip floor press
245x6
285x4
265x6

standing military
12 10 8 6

incline RDF
4x12

rope ext
15 12 10 8

purple band pull aparts
4x20

8.16.09 ME squat

barx10
135x8
225x5
315x6
315 40#c x6 off box
495x3 add briefs
585x3
675x3 add light wrap

SSB squat off below box
135x5
135x3 add blue band
225x3
225x3

straight leg deads
225x5
315x5
365x6
275x10 sumo

rev hyper
4 plates x8 2 sets x12 1 set

alt hammers
12 10 8 6

used the new mono today, so work up fairly heavy in the briefs. mono worked well.