August 25th: ME lower body
ME Squat:
45 x 3
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
295 x 3 - 10 lbs PR
315 x 1
315 x 1
DB bulgarian split-squat
3 x 50 x 10
Glute-ham raise:
3 x 15
ab circuit: 3 sets
1)ab-blast-strap rollouts - I used blast straps instead of an ab-wheel…
2)sprinter situps
3)leg raises
Prowler runs
Today was another awesome workout… everytime I go to my school gym things just click in ways that they dont at my club… I especially liked the prowler runs at the end as they are new to me
August 27th: RE upper body
RE bench press:
135 x 5
185 x 3
185 x 10 - this was till failure since my football rep test is at 185
155 x 11
155 x 8 - this was also till failure
A1) N. Grip pull-ups
15, 12, 8, 7++
A2) facepulls - I started doing these with an overhand grip for more external rotation… they are hard
4 x 42.5 x 12
B1)pushups - really easy
20, 15, 10
B2)lying DB tri extensions
25 x 7
25 x 3
20 x 5
C1)lateral raises 3 x 15 x 12
C2)front raises 3 x 15 x 12
C3)OH press 3 x 15 x 12
D1)BB shrugs - these were by far the strictest Ive ever done shrugs, I did them at 1 1 1 0
2 x 185 x 10, 185 x 15
D2)ez-curl curls
3 x 85 x 10
BB hangs
3 x max time