Shoulder Dislocates x 15
Foam Roll
Band Pull aparts 3 x 10
Push ups 2 x 12
Ball Slam x 10
Press 3 x 95, 135
5 x 155
3 x 175
wrist wraps
3 x 195
all sets supersetted with chins
T-Bar Row 3 @ 135#, 2 x 5 @ 115#
Dips 8, 2 x 5 @ 90#
DB Curl 3 x 12 @ 20#
Tricep Pressdown 3 x 12 @ 50#
Back Hyperextension 2 x 20
Sprints x 6
20 min walk
Agile 8
Shoulder Dislocates x 20
Box Jump 3 x 5
Squat 5 x bar, 135, 225, 300, 345
added belt
5 x 390
kinda ugly, working on a narrower stance
Leg Press 3 x 12 with 5 plates/side
Cable Abs 3 x 15 @ 50#
Back Hyperextension 3 x 12 @ 20#
Band Pullaparts 2 x 25
Hill Sprints x 8
Shoulder Dislocates x 15
Foam Roll
Hamstring Stretch
Push ups 2 x 12
Band Pull Aparts 3 x 10
Ball Slam x 10
Bench 5 x 135, 185, 230, 265
added wrist wraps
5 x 300
all sets supersetted with chins x 5
Incline Bench 3 x 5 @ 205
Cable Row 3 x 7 @ 160
Hammer Curls 3 x 12 @ 25
Machine Press 10, 8, 8 @ 60#
Back Extension 2 x 20 @ BW
Sprints x 10
Agile 8
Band Shoulder Dislocates x 20
Box Bound 3 x 5
Deadlift 5 x 135, 225, 295, 350, 405
belt
3 x 460
3 sec Deadlift pause at knee 3 x 5 @ 245
Hanging Leg Raise 3 x 7 @ BW
Leg Curl 3 x 12 @ 150#
Band Pull-apart 3 x 25 seconds
Hill Sprints x 8
Foam Roll
Shoulder Dislocates x 20
Russian Pushups 2 x 8
Band Pullaparts 3 x 10
Ball Slam x 10
Press 5 x 95, 140, 160
added wrist wraps
5 x 180
all sets supersetted with 5 chins
T-Bar Row 3 x 5 @ 90# hold contraction for 2 seconds
Dips 3 x 8 @ 90#
DB Curls 3 x 10 @ 30#
Tricep Pressdown 50# 15, 12, 10
Back Extension BW 20, 20, 15
Hill Sprints x 7
Agile 8
Band Dislocates x 15
Box Jump 3 x 5
Squat 3 x bar, 135, 225, 315, 365
added belt
3 x 405 *did my math wrong, should have done 415 today. Whoops
Leg Press 5 plates/side 3 x 12
Back Hyperextension 20# 3 x 12, 6
Standing Abs 50# 4 x a lot
Band Pullapart 3 x 30 seconds
Hill Sprints x 10
Band Dislocates x 15
Foam Roll
Band Pullaparts 3 x 10
Pushups 2 x 12
Ball Slam x 12
Bench 3 x 135, 205, 250, 285
wrist wraps
4 x 320
all sets supersetted with chins x 6
Close Grip Incline 205# 7, 7, 5
Cable Row, 2 sec pause 3 x 5 @ 140#
Hammer Curl 3 x 12 @ 25#
Machine Press 3 x 10 @ 60#
Back Hyperestension BW 20, 20, 12
Hill Sprints x 8
Agile 8
Band Dislocates
Box Jumps 3 x 5
Deadlift 3 x 135, 225, 315, 375, 430
added belt
3 x 485
Deadlift pause 2 breaths at knee 12 total reps at 275#
Leg Raise 3 x 8 @ BW
Seated Leg Curl 3 x 12 @ 155#
Band Pull-aparts 3 x 30 seconds
Hill Sprints x 12
*I’ve really been struggling on the deadlifts, I think I have to heavy of a training max. I’ve been losing weight and trying to get better at sprinting, but I’m ok with my deadlift dropping for a little while.
Shoulder Dislocates x 20
Foam Roll
Hamstring Stretch
Band Pullaparts 3 x 12
Russian pushups 2 x 7
Ball Slam x 12
Press 3 x 95, 145, 170
wrist wraps
4 x 190
supersetted chins x 7
Rows with pause in contraction 3 x 5 @ 90#
Dips 90# 9, 9, 5
Barbell Curl 3 x 8 @ 70#
Tricep Pressdown 3 x 12 @ 50#
Back Extension @ BW 20, 20, 16
Hill Sprints x 10
This is starting to get way easier
Agile 8
Box Jump 3 x 5
Squat 5 x bar, 135, 225, 295, 345
2 x 390 *Didn’t want to take the 3rd, might start doing this set with a belt
added belt
1 x 435
Leg Press 3 x 10 @ 6 plates/side
Pulldown abs 4 x alot
Back Hyperextension 20# x 12, 10, 8
Hill Sprints x 13
Shoulder Dislocates x 20
Foam Roll
Band Pullaparts 3 x 10
Pushups 2 x 15
Ball Slam x 15
Bench 5 x 135, 185, 225, 265
3 x 300
wrist wraps
1 x 335
all sets supersetted with 7 chins
Close Grip Incline Press 3 x 5 @ 225
Paused Cable Rows 5 x 140#, 160#, 180#
Hammer Curls 3 x 10 @ 30#
Dips @ BW 15, 15, 10
Hill Sprints x 10
Agile 8
Box Bound 3 x 5
Deadlift 5 x 135, 225, 315, 390
1 x 455
*been having back problems this week, didn’t want to push it to far
Snatch Grip Deadlift 3 x 10 @ 165#
*Realized I’m not sitting back as far as I should be for when I deadlift, need to work on that
Leg Raise 3 x 8 @ BW
Lying Leg Curl 3 x AMAP @ 120#
Hill Sprints x 6
Band Dislocates x 20
Foam Roll
Bad Pull aparts 3 x 12
Push ups 2 x 12
Ball Slams x 15
Press 5 x 95, 135, 160
3 x 180
add wrist wraps
2 x 200
all sets supersetted with 5 chins
T-bar Row 3 x 8 @ 70#
Dips 45# 3 x 12
Barbell Curl 65# 3 x 10
Tricep Pressdown 60# 20, 15, 12
2 mile walk
*Back was flaring up, didn’t want to do sprints and mess it up even more
I will be posting the goal for each of my training cycles leading up to my next meet, at the end of October. This week will be a deload for me, I will start at 95 lb for bench/press and 135 lb for squat/dead and work upwards by 10% until 70%, where I will do a 3 x 5. Assistance will be kept minimal, and conditioning will be walking
Agile 8
Shoulder Dislocates x 15
Box Jump 3 x 5
Squat 5 x 135, 185, 230, 275
3 x 5 @ 320
Toe to Bar 3 x 8
Walked for 2.5 miles while talking with the wife
Shoulder Dislocates x 15
Foam Roll
Band Pull aparts 3 x 12
Push ups 2 x 12
Ball Slam x 15
Bench 5 x 95, 145, 180, 215
3 x 5 @ 250
all sets supersetted with 5 chins
Curls 3 x 10 @ 40#
Tricep Pressdown 3 x 10 @ 50#
Face Pulls 3 x 10 @ 20#
Walk 2 miles
With Elitefts announcing yesterday they will be having the Elitefts powerlifting experience, I decided to sign up and go to it. I’m hoping to learn a lot and hit some nice pr’s. So I will start working up to heavier weights, and using my belt more often in the coming weeks.
Lifting:
Agile 8
Box Jump 3 x 5
did some shoulder stretches between box jump sets
Deadlift 5 x 135, 225
3 x 275, 315
1 x 365, 405
3 x 455
3 x 5 @ 315
back is definitely getting a lot better, did all these sets without belt, finally really using my hamstrings
all sets supersetted with light ab work
Situps/Back Hyperextennsion superset 3 x 15 each
Walked 3 miles with the wife when I got home
Agile 8
Shoulder Dislocates x 15
Band Pull-aparts 3 x 10
Ball Slam x 15
Press 5 x 95
3 x 115, 135
1 x 165, 185, 205
3 x 5 @ 155
First 5 sets supersetted with chins, last 3 supersetted with rows
Curls 50# 3 x 10
Tricep Pressdown 60# 3 x 10
Face Pulls 3 x 10
2 mile walk
Squatting with a sunburn on your upper back really sucks
This week going to work up to a heavy triple and a single, to get used doing heavy singles again
Agile 8
Shoulder Dislocates x 15
Box Jump 3 x 5
Squat 5 x 135, 185
3 x 225, 275
1 x 315, 365
added belt
3 x 405
1 x 435
3 x 5 @ 275
Sit Ups 3 x 10 @ 25#
Hyperextensions 3 x 10 @ 25#
Walk about 1.5 miles
Shoulder Dislocate x 15
Foam Roll
Band Pull apart 3 x 10
Push ups 2 x 10
Ball Slam x 15
Bench 5 x 95, 135
3 x 185
1 x 225, 275
wrist wraps
3 x 315
1 x 345 *set up was funny, maybe could have had a double if better position
3 x 8 @ 225
supersetted every set with chins
Curls 50# 3 x 10
Tricep Pressdown 70# 3 x 10
Face Pulls 25# 3 x 10
Walk 2 miles