Mon/12/23.
Misc. cable/upper stuff: 8x25
DB laterals + press: 2x30 reps
Pulldowns: 2x20
Seat rows: 2x20
OHP: 5x5
Decline DB Tri’s + curls: 3x10+10@ 30’s.
DB curls: 40rep drop.
Face pulls/ pull aparts @ many…many.
End of the Year.
**Dental work (substantial) 12/26; done training until next week (most likely).
**More work (other 1/2) in 2-3 weeks.
**Screw it, just signed up for a Full Meet so, I’m 18ish weeks out today.
Onward and Upward.
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Good luck on the meet. Merry Christmas.
Thanks, I’ll see what I can do in 4 months.
Sun/12/29
4 days after dentist, did some easy work just to move around.
Both upper and lower warm-ups; 8x 25 for each, misc. moves, Abs/back extensions also.
Monday.
Lower focus warm-ups, standing Abs.
Box/parallel SQ: wide and regular stance, 6x3@ 225 each.
Leg press: 2x30-40 reps, just pumping
Mixed in misc. band work
Weds/1/1.
Upper warms, 8x25.
Shoulder stuff/DB: 1x50
Floor press:
9x3 speed sets.
3x1 going up.
3x1@ 250, cluster set.
Close grip: 6x6@ 185
Cable pushdowns: 5x10 up to 150
Cable crunch: 5x10 up to 150
Damn teeth. The fillings I had as a kid are now haunting me. Starting to break and crack my teeth.
I’m looking forward to watching your meet training.
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Time to get in there, take care of that stuff NH. It’s no joke. It can/will affect your health overall.
Training will be a challenge. I’m actually having to work/train around ongoing/upcoming dental work, in the next 2 months or so. I’ve got to ‘embrace’ the idea of multiple days off (deloads) while I’m recovering from this and that along the way; juggling intensity/volume/frequency, in a creative way.
Onward and Upward.
Thursday: Mostly a pump party, plus some sauna time.
Calf: 5x10
Pull aparts: 1x50
Right only seat rows: 3x15
Both side seat rows: 3x15
Standing Abs + face pulls: 2x15+15
Plate raise + Tri’s: 3x10 each, alternating, 1 giant set.
Shoulder press machine: 1x30
Low-High chest fly: 1x30
Sauna + cold rinse: 30mins w/ 3 rinse mixed in.
Friday: Crappy SQ, plus whatever.
Hams: 5x10/ misc. lower 4x25/
Comp. SQ: up to 1@ 335. Was all over the place position wise; just moved on.
Paused SQ: 2x3, also not great.
Low box/ speed sets: 10x2@ 225. These went fine.
GHR: 5x10
Rev. hyper: 2x25
Upper back/ Tri’s: several sets mixed into SQ sets.
Sat/1/4.
Quad extensions: 5x10
Close stance/low box: 3x6/ 6x6@ 275
Leg Press: 5x10
Hanging leg: 3x10
Quads: 5x10
Sunday.
Upper warms: 6x20.
Cable fly: 5x15
Pin press= 2 board:
6x3/ 1@ 225, 275, 285
Floor press: 2x3/ 3@ 225, 235/ 3x3@ 245
High Inc. DB’s: 4x15, up to 60’s
Many, many banded Tri’s/pull aparts mixed into the pressing.
Mon/1/6.
Upper/lower warms: 8x25
Misc. pulls, wide/sumo/conven. stance: 8 sets, warm-ups.
Working up 3’s with med. band: 6-8 sets.
Speed pulls: 1@ 275, 315, 335: 6x1@ 355.
Stiff leg: 6x3@ 315
Back raise + GHR: 1x15+15.
Seat rows: 6x6 up to 160.
Many sets of pullaparts with earlier pulling.
They’re missing a med-heavy band; next time I’ll have to double up for higher band tension.
Just reading the words “speed pulls” makes my discs tremble. Good work nonetheless.
Come on Cy, it’s fine. Pulling against them works/feels great, for speed or otherwise.
Thanks.
Weds/1/8.
Upper stuff: 8x25
BE, like actually…benching: several sets, various grips, warming up.
1@ 220/ 235/ 245
5x3@ 185, cluster sets.
10 sets of pullaparts mixed into BE.
Dips: 3x10
Cable fly: 5x10
Pulldowns: 1x25
Standing abs: 3x10
Friday/1/10.
Upper/lower warms: 4x25 each
Oly. high pulls: 50 reps @ 65
High Inc. machine: 5x10
Dip machine: 5x10
Pulldowns: 3x10
Calf: 3x20
Tri’s: 3x10
A little (hard) pumping stuff.
Sat.
Warm-ups: Lower x 8sets, upper x 4 sets.
Rack pulls, just below knee:
Multiple sets working up to singles.
Mixed grip: 1@ 405, 435, 465.
Straps: 1@ 495, 525.
RDL: 4x3@ 365
Speed SQ, parallel box: 12x2@ 235
1 arm DB rows: 5’s @ 80, 100/ 3x5@ 120
V-bar pulldowns: 1x25
Sunday/1/12.
Mid to high cable fly: 5x10
facepulls/ pull aparts: 5x10
Floor press/ hard pause: Up to 1@ 230, 245, 260. Had more to go up, didn’t have a spotter.
Same grip: 3@ 185, 205, 225, 235, 245.
JM press: 6x6
TRX/ Ab fallouts: 3x10
Rev. hypes: 2x25
Tues/1/14.
Standing Abs: 3x10
Leg press: 5x10, 20 sec. in between.
Bike: 5 mins w/hard quad pumping.
Cable Abs and Tri’s: 3x10+20
Leg Ext: 3x20, 20 sec.
Bike pumps: 3 mins.
V-SQ machine: 5x10 w/10 sec. breaks.
Quad pumps and light cardio tonight.