mobility work
Deadlift: 5 x 3 @ SW
Deficient Deads : 3 x 3 @ SW
Band pull throughs : 3 x 15 …needing to use something different not getting allot out of these at the moment for some reason.
I swear to GOD My youngest is becoming more like this every JV game …
I swear the boy has some freaking switch that gets turned on when the ball is snapped. He bloody suplexed the visiting QB on a sack the other night. What he lacks in over all size and strength hes making up for in speed and violence on the field… I swear he makes Dakota look like a pacifist , If he puts on more size like he did this year just from maturing , I got a gut feeling I might be having another son getting all conference honors his Senior year.
Shoulder mobility stuff
Bench: a bunch of warm up sets…felt like I was in hibernation mode
4 x 2 @ 310
310 x 10
Need to pay closer attention to my set up… just was staying tight as much as I would have liked
Buffalo bar Bench: 3 x 5 @ 180 …eeh still feels too light for any benefit , Since Im adding 5lbs per session on these I should at some point start hitting a productive weight down the road,
Seated BTN press : 2 x 18 @ 95 / 135 … Two work sets felt extremely light ( good sign)
Lower body mobility stuff
Squat: Crap ton of warm up sets
4x2 @ 365
365 x 10 …maybe a rep or two in the tank
Very strange on a whim i squatted in chucks…first time in a long time. Noticed two things Felt more comfortable less torque in the right hip; Along with more stability setting up.
Good mornings: 5 x 10 @ SW
Incline Bench DB rows: 5 X 8 @ SW
Barbell Calf raises : 5 x 10 @ SW
Wellllll…Bullpup got selected to be a member of a Fraternity. SO OVER JOYED (anyone picking up on the sarcasm ? )
Sarcasm went over my head, but I’m glad for him. That frat’s lucky to get him.
I guess we will see if we have raised him to have good judgement in dealing with situation that may arise being part of a Frat…
Speed Bench: 8 X 3 @ 215… Pretty good bar speed
Swiss Bar Tri extensions: 2 x 12 @ SW
Push downs: 2 x 25 @ SW
Band pull apart 3 x 30 ( 60 seconds between sets) Doing these a little unconventional
Decided to drop dips as assistance movement on this day. Probably will replace Speed Bench with Dips several months down the road.
What’s unconventional about your band pullaparts?
Ahh, a fraternity. Fun times. I guess.
Nothing major just a slight tweak from how they are normally preformed,Something I picked up from one of the coaches associated with Elitefts. I just basically loop the band onto a bar set up in a rack …finding it really ups the intensity and really makes me work harder.
Not too much fun unless he wants MOM’s foot in his ass.
Side note…looks like he contemplating becoming a Orthopedic physician assistant .
Lower Mobility
Deads: 5 x 3 @ 70% … The % is not 100% accurate since I bump up my working weight 5 lbs every week
Elevated Deads : 3 x 3 @ 70 % ,same as above
Kettle Bell swings : 3 x 20 @ SW… OK these are the perfect substitution for Pull thoughts . Last set My ass really felt these , will up the weight next week.
Pulldowns: Ended up on a whim doing a bunch of sets for 10 reps with various loads REALLY focusing on feeling them. Last set I started cramping in my upper back.
Across body Hammer curls : 2 x 15 @ SW
Sounds awesome. So make him the Doc, get the other one into the NFL, everyone gets Orthopod work for free, and the parents retire early (after signing bonus).
I love it when a plan comes together:)
Train Hard.
Z.
Yeah sounds like I plan…BUT, two Pesky things gets in the way
.[quote=“denver_z_man, post:1275, topic:200807”]
So make him the Doc,
[/quote]
Oldest at this point isn’t planning on full medical school.
Only if he can grow a additional 10 inches and gain another 100 lbs muscle at his current position.
Freaking starting to fight a freaking a bug that is making its rounds in my department at work. Loaded myself up on caffeine and manned up for this session.
Shoulder mobility stuff
Bench: Bunch of warm up sets…
4x2 @ 315
315 x 11…Christ I could have gotten 12 but it would have been a grinder. Upper body strength is going back up nicely.
Buffalo Bar Bench: 3 x 5 @ 185… grumble, still too light.
Seated BTNP : 2 x 20 @ 95 & 135
DAMN IT!!! I am starting to notice im starting to get fluffy again in the middle. Time to tighten the reins on what im eating. Once the right hip is totally 100% I guess ill go back to doing the hamster wheel a few times a week so that I dont turn into a walrus .
Strong benching there. The walrus is a mighty beast.
I would rather NOT take on the form of the mighty Walrus at the moment…
Fair enough; many details to iron out:)
Hard training throughout, as always.
Had to make a correction …
UGHHHH!!! Spend most of last night fighting the urge of throwing up last nights dinner. Body felt like it was ran over by a bus , Muscle ached along with my joints.
Warm up: Several minutes on hamster wheel
Lower mobility work
Squat (Buffalo Bar): Bunch of warm up sets
4 x 2 @ 370
370 x 11 …Oh did these suck., zero pop out of the hole. Really could notice a strength difference between the left and right hip. Might have to do some type of single leg movement to bring the right side back up to par. ILL PAY FOR THESE TOMORROW!! Talk about not listening to what your body is telling you.
Goodmornings: 5 x 10 @ SW
Incline DB rows: 5 x 8 @ SW
Barbell Calve raises : 5 x 10 @ SW
Stick a fork in me.
Hope you feel better. Bench strength is back!! 315x11 is Strong!!