10/8/12
DB Bench
10,8,6+
80,85,90(12)
Weighted bench dips
2x8
45, 90
4 sets for time:
10 clapping push ups
25 db swings 52.5lbs
4:40
Chin ladder
1,2,3,4,5x2 + 1,2,3
Nutrition: back on track
Comments: I feel like my traps are going to be constantly sore over this 12 weeks they just keep getting beat up but I dont mind it if it leads to a nice yoke. Today was more of a pump and conditioning day rather than strength and tomorrow is going to be a tough strength day. So far I really like the way he wrote this program and I feel like its going to make me a lot mentally tougher say 6- 8 weeks in. Just keep trucking away thats all.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
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