MONDAY AM
A) Squat: 355x4, 375x3, 395x2, 405x1
B) DB RFE Split Squat: 60x3x8/s
C) Manual GHR: BWx2x6
D1) Kneeling Ab Wheel (Constant Tension): 2x20
D2) Tall Kneeling Antirotation Press: (Mini)x2x12
Banded Janda Situps
Recovery Cycling - 25 min
Not bad. Stability was good today but the glute tightness is really holding my speed out of the bottom back.
TUESDAY AM
A) Bench Press: 240x4, 250x3, 265x2x2
B1) Incline DB Bench (Neutral Grip): 80x5,5,6
B2) Elevated Barbell Inverted Row: 12, 12, 12, 8
C1) Elevated DB Pushup: 20, 26
C2) Face Pull w/ER: 40, 50, 60, 70, 80x15
D1) Machine Preacher Curl: 80, 90x12, 100x10
D2) Deadstop Lateral Raise: 15x3x12
Billat Intervals - 2x7 minutes @ :30/:30, 3 min rest
Best my bench has felt so far this year, seriously. Somewhat ironic that it’s on the last day of said year but whatever. Wider grip bench is definitely carrying over.
Roads and gym deserted at 11am, happy hangover day.
WEDNESDAY AM
A) Sumo Deadlift: 425x5 PR
B) Front Squat: 245x5x3
C) GHR: height #1 x2x10, height #0 x15, 12
HS Low Row, One Arm DB Farmer’s Walks
Sumo continues to improve at a nice pace. I’ll probably reach a limit with the 5s somewhere around 445 or 455 and then transition to 3s plus speed sets.
I just picked up the MWOD Supernova therapy ball and it’s been a great help so far. Very dense and the perfect size for everything - shoulder, scapula, calf, glute, etc.
Strange how I always seem to have an awesome workout the day before I get sick.
FRIDAY AM
400m Sprints (like shit)
A) Squat: 385x3x2, 365x2x2 (also like shit)
B) Hack Squat: 90x15, 140x12, 180x4x6
C) Kabuki GMs: (Light) + 50, 60, 70x12
Overhead Band Pullaparts, Side Planks, Spread Eagle Situps (3 rounds)
Waded through 12 inches of snow while fighting off a cold to get to the gym. The city could learn a few things from Syracuse about cleaning up snow lol. Very crappy training session all in all but I still showed up.
SATURDAY AM
A) Bench Press: 260x5x2
B1) Bench Press (Wide Grip): 225x4x5
B2) HS High Row: (warmup 180, 230, 270x8) 320x6, 6, 6, 10
C1) Zydrunas Press: 115x2x8
C2) Chest Supported Row (Close Pronated): 90x12, 100x2x12, 3ct Pause x7
Icarian Lateral Raise and DB Tate Press
Billat Interval - Cycling - 2x8 minutes (:30/:30)
Still fighting off the cold remnants so definitely not my best effort.
MONDAY PM
400m Sprints
break
A) Squat: (60%) 250x6x3
B) Barbell Reverse Lunge: 135x3x6/s
C) 2DB SL RDL: 30x3x8/s
Decline Situps, Mobilize
Sprints felt like death and two hours later I managed one of the fastest and most focused squat sessions that I’ve had in a long time.
TUESDAY AM
A) Speed Bench: 275x2x1 paused, 185x3x3, 165x3x3
B1) Flat DB Bench: 70x21, 50x26
B2) Face Pull w/ER: 100x5x12
C1) TRX Tricep Fallout: 3x15
C2) TRX Y-Raise: 3x12
Aerobic Capacity work later.
WEDNESDAY AM
400m Intervals
PM
A) Sumo Deadlift: 485x1 (10 lb sumo PR), 485x1 convo easy
B) GHR: 3x15
C) Landmine Row: 75, 100, 125, 150x8, 175x5
D) Spread Eagle Situps: BW, 25x15, 35x12
MONDAY AM
Whip Cleans, Hip Flexor and External Rotation stretching
PM
A) Squat: 350x3, 360x2x2, 370x3x1, 235x3x7
B) 2DB SL RDL: 35x3x8/s
C1) Pullup (changing grips each set): 2x8
C2) Squat Antirotation Press: 40x2x6/s
Eager to get back at it after drill. I can already feel tomorrow’s soreness setting in.
TUESDAY AM
A) Bench Press: 240x3, 250x2x2, 260x3x1
B1) Fat Bastard CGBP: 155x5x7
B2) TRX Inverted Row: (24" Box)x10,10,10,8,8
C1) TRX Tricep Extension: 15,12,12
C2) Face Pull w/ER: 80x5x15
Deadstop Lateral Raise
Unracks were way too heavy and took forever on my lockouts today. Glad to be back benching but something was a little off.
Soreness today was brutal, just brutal. Foam rolled, used a heat pack and got at it.
WEDNESDAY PM
A) Sumo Deadlift: 435x5 PR
B) Front Squat: 190x5x5
C1) GHR: 4x12
C2) Overhead Band Pullapart: (Mini)x3x25
D) Barbell Rollout: (25s)x8,8,6
FRIDAY PM
A) Squat: 340x3x5
B) 2ct Pause Squat: 300x3x3 (70%)
C) Hack Squat: 90x12, 140x10, 180x10
D) Single Leg Curl: 60x3x12/s
Side Plank
SATURDAY AM
A) Bench Press: 240x3x5, wide grip 185x3x8 (first rep of each set paused)
B) HS High Row: 320x6, 360x4, 385x6, 320x6
C1) Zydrunas Press: 95x8, 115x6, 125x6
C2) 3ct Paused C/S Row: 75x3x10
D1) Icarian Lateral Raise: 50x20,15,15
D2) Mammoth Bar Curl: 15, 12, 10
Bench felt amazing today but I made the mistake of overdoing the stims and almost threw up during the Z-Presses lol.
MONDAY PM
A) Squat: 350x3, 360x2x2, 370x3x1, 320x5x5
B) Single Leg Barbell RDL: 95x8, 105x3x6/s
C1) Pullup (varied grips): 50 reps (7x7 + 1)
C2) Squat Antirotation Press: 40x8, 50x2x6/s
holy volume Batman, my legs are going to be pissed at me tomorrow.
Didn’t end up nearly as sore as I expected.
TUESDAY AM
A) Bench Press: 240x3, 260x2, 1, 255x3x1 (my bad, bar weight was supposed to be 250 for the doubles and I just didn’t pay attention)
B1) TRX Inverted Row (30" Box)x5x8
B2) Fat Bastard Close Grip: 215x5x5
C1) TRX Tricep Extension: 15,12,12,12
C2) Face Pull w/ER: 90x4x15
Deadstop Lateral Raise
WEDNESDAY PM
A) Sumo Deadlift: 445x5 PR
B) Front Squat: 250x5x3
C1) GHR: (height #1, width #7) 12,10,10,10
C2) Overhead Band Pullapart: (Monster)x4x20
D) Barbell Rollout: 135x3x6
Sumo is feeling great but this may be my last week with 5s. It was a near max effort today.
FRIDAY PM
A) Squat: 350x3x5
B) 2ct Pause Squat: 320x3x3
C) Hack Squat: 90, 140, 180x8, 230x6
D1) Side Plank: 2x:45/s
D2) SL Leg Curl: 60x12, 80x3x8/s
Squat form is getting very dialed in.
SATURDAY AM
A) Bench Press: 235x3x5
B1) Wide Grip Bench: 200x4x6 (last rep paused)
B2) HS High Row (Deadstop): 180, 230, 270x8, 320x8,8,6,6
C1) C/S Row (3ct Pause): 80x4x8
C2) Seated Military Press: 135x2x6, 115x6
D1) Icarian Lateral Raise: 30x15,12,10
D2) Machine Preacher Curl: 100x15,12,8
Racks were taken so no Z-Pressing today. Overall a very solid session.
Next week the new semester starts so it’s back to crazy hours.
MONDAY AM
Whip Cleans
A) Squat: 370x3, 385x2x2, 395x3x1, 340x6x4
B) SL Barbell RDL: 95, 115x8, 135x6/s
C1) Pullup (Varying Grips): 7,7,7,7,7,12
C2) Band Antirotation Shuffles: (Mini)x3x5 (3 steps)
12 working sets, suck it volume. This felt awesome today frankly. I was good for 5+ reps on the first set with 395.
TUESDAY PM
BA Plyo Pushups 3x5
A) Bench Press: 250x3, 255x2x2, 265x3x1
B1) Fat Bar Bench: Close Grip 230x4, 225x2x4, Regular 220x2x3
B2) TRX Inverted Row (18" Box)x6x10
C1) Face Pull w/ER: 100x6x12
C2) TRX Tricep Extension: 3x15
Bench was all over the place today. The initial work was difficult to get through and then my assistance was just set way too high (80% of my normal bench, didn’t adjust the numbers for close grip or using a fat bar). Not the smartest thing to do, lesson learned. Got through most of it and continued on.
WEDNESDAY AM
A) Sumo Deadlift: 455x3 kind of a PR
B) Front Squat: 225x5x4
C) GHR: 4x12
C2) Overhead Band Pullapart: (Monster)x4x15
D) Barbell Rollout: 135x8, 185x3x6
Triple was very hard, a fourth was possible but it would have been a 100% effort. Front squats were actually quite speedy in comparison.
Had a really hard time dropping my hips and getting any kind of leg drive today. Video showed that I was pretty much RDLing my reps with is not a good combination with sumo at all. Still very little soreness from Monday but it obviously affected me.
FRIDAY PM
A) Squat: 365x3x5
B) 3ct Pause Squat: 340x4x2 beltless
C1) Hack Squat: 90, 140, 180x12, 230x9
C2) Side Plank: 2x:50/s
D) Lying SL Leg Curl: 60x10, 70x8, 80x6/s
Easy peasey. Leg drive is getting so much better.