11-25 and 11-26

Sorry for the no post yesterday but I was in a car accident making it a looooonnnnnggggg day for me. I am feeling pretty good and am really enjoying two-a-days. I did go thru a point last week were I am not feeling I was getting enough from the first session each day. So this weekend I stepped back and examined why I felt this way. From my overview I kept replaying the idea Vincent had concreted in my head. This idea was the fact that there should be no questions when you are done. I agree with this fact and will be including more core transferable exercises in my morning and concentrating on less accessory at night. Also after the #elitefts chat a few weeks ago I will be including walking back into my training, which is something I have not done in a long time. On a final note I am looking to cut BF%. This does not mean cut weight as many assume but instead how much fgat I hold. I DO NOT CARE where my weight goes.

11-25

MORN-DL
-Back Extention 1x20 @ 140
-DL
Barx20
89x20
135x10 Split S and C
185x10
225x10
275x8
305x6
350x6
395x1 Conv, 4 Sumo
415xF Sumo Joker
305x3 Sumo FSL
-FS 5x10
-Deficit 5x10

Afternoon
-Superset
   Conv DL(Work To 55% and Complete At Least 2 Reps)
   X-Band Walk 10ea
-High Box Squat
-Leg Ex and Leg Curl 8x
-Ab Roller Hold
-100 Shrugs
-4 Way Neck Holds

11-26

Morn-OHP
-OHP
Barx15
75x10
85x8
95x5
105x3
120x3
135x3
155x3 Joker
105x7 FSL
-Incline Press 5x10,10,6,5,4
-Banded Lat Pull Down

Night
-Close Grip Floor Press 3-5
Barx15
95x10
135x10
185x5
225x5
245x1
With max pull ups between each set
-Kolov Press and cable row
-v bar Tri pushdown
-band pull apart