squat
3x3
ssb sq
3x10
camber sq
2x10
rdl
3x10
Squats felt smooth today. Strength is coming back. SSB & camber squats suck, but are necessary.
Good to see you’re feeling strong.
KBOHP
5x10
Bench
5x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
Band Pressdown
100
DL
3x3
Snatch Grip DL 4" blocks
3x8
Camber bar GM
3x8
KB swings
3x12
Bench
4x6
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
1x20
Band pressdown
100
squat (deload)
3x5
SSB
2x10
Sq Camber bar
3x10
RDL
3x10
Thanks for the advice on when to use the SlingShot. I will use it sparingly and never to take the place of the lifts called for. The Sheiko plan I’m using is 5 weeks long, the fifth week has only 2 days of training and light weight.
KBOHP
5x10
Bench
5x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
Band pressdown
100
dl
3x3
front squat
3x10
camber gm
3x10
kb swings
3x12
Bench
3x3
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
Band Pressdown
100
Today starts my post surgery training. Will be ramping things up. Next comp is either late fall or early spring.
Squat
1x3 210
1x3 240
3x3 275 (felt too easy)
SSB
3x10
Camber Sq
2x10
RDL
3x10
Good to see those numbers hopping right up. It’ll be good to watch your progression.
KB OHP
5x10
Incline Bench
4x6
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
Band Pressdown
100
Deficit DL
1x5 165
1x5 200
3x5 235
Very light. Too light.
Snatch grip DL
3x10
Camber bar GM
3x8
KB Swings 3x12
Bench (deload)
3x5
Bench
5x10
BB Row
3x10
Band Pressdown
150
Weekend with the family in S. Ill. Drove 7 hours on Friday, had a wedding on Saturday, and drove 7 hours home yesterday. Also, my wife’s nephew left for Rookie Ball in AZ on Sunday. He was drafted (12th Rd) and signed with the Texas Rangers.
Also had a couple 22nd Street Barbell teammates lifting in Nashville at SPF Nationals. Our 181 put up a 1537 Raw total (540, 369, 628). He qualified for World’s but isn’t going since it’s next month. I would have been in Nashville if I wasn’t at the wedding.
Squatted today, hips felt like crap.
1x5 190
1x5 225
3x5 260
SSB
2x10
Camber Bar Sq
3x10
RDL
3x10
Must be exciting to see your nephew being successful. That’s a great total for a 181 pounder.
DL 4" blocks
1x3 270
1x3 290
3x3 320
Front Sq
3x10
Camber GM
3x10
KB Swings
3x12
This month is lighter but it feels good to go thru the movements albeit with lighter weight.
Switching the days up as I end this month. Flip flopped bench and OHP days. Will keep this rotation moving forward.
Sat=Squat, Sun=Bench, Tues/Wed=DL, Wed/Thurs=OH and accessory work
KBOHP
5x10
Incline bench
4x6
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
Band Pressdown
100
squat
1x3 225
1x3 260
3x3 290
ssb sq
3x10
camber sq
2x10
rdl
3x10