tmill, foam, stretchy, dislocates
pulldowns and pull throughs to warm up 3x10
5s day
Snatch grip DL 185x5, 225x5, 240x7 ( stopped at 7 to save something for Conv)
DL 275x1, 315x1, 335x6 ( +3)
pull throughs 3x12x150
snatch grip RDL 3x10x135
Fat Gripz DB Hammer Curl 2x10x30s, 1x6x30s…mentally done…
Incline Tmill - 35 min 1.63mi, 24lb vest
plank 3x1 min
Pallof Press with iso hold 3x3sidex40
hypers 3x10
rev hypers 2x10
back ext 2x10
And that concludes this weeks portion of “you get up at 4 to do what?”
tmill, foam, stretchy, dislocates
5s day
Paused BP 185x5, 205x5, 225x9 (+1) 245x2, 265 (post Op PR)
wide neutral seated cable row 12x100, 10x120,130 , 7x140
seated DB MP 55x10, 60x10, 50x8 ran out of gas , bad night sleep
wide grip pull ups 3,4,4,4,
rope pushdown 3x10x70
Peace
Junk Day
Incline Tmill 10 min .52mi
Stat Bike 20min 5.84mi
Band resisted Push-ups 4x10
weighted crunch 4x10
back ext 4x10
cold and dark with snow on the way…Spring is here !
Tmill , foam, stretchy, dislocates
3s day
Zercher Squatz 3x165, 3x185, 8x205 a little extra 2x235, 245
BSS 3x8sidex30s
hip thrusters 10x135, 10x185, 10x205,
leg press 12x2pps. 10x3pps , 2x6x4pps
nothing special just checking it off the list
Peace
edit: Damn it I forgot to do Fat Gripz Curls…I hope GV doesn’t find out!
that is a great lower session
zerchers, BSS and leg press- checks off allot of boxes…
Im over this spring winter shit.
Thanks Kev- been feeing the aftermath for a couple of days!
Tmill, foam, stretchy, dislocates
3s day
MP 3x115, 3x135, 7x155 a little extra 3x165
wide neutral deadhang chins 8,7,7,6,5
incline DB BP 2x10x75s 1x8x75s 18x50s with 3sec pause
face pulls 2x12x100, 11x100, 10x100
nothing good nothing bad just logging miles
Peace
Incline Tmill 40 min, 2.24mi, 24lb vest
a bunch of stretchy stuff
Peace
tmill, stretchy, foam, dislocates
3s day
Snatch Grip DL 3x205, 3x225, 7x255
DL 315, 5x355 ( +3) 3x315
Snatch Grip RDL 12x135, 2x10x155
pull-throughs 3x15x120 ( just forcing some blood)
Fat Grip BB Curl 12x65, 10x75, 8x80, 6x80
God day for me…No Mas, Peace
Nice dead work and all that snatch grip lifting is making me think I need to work some in.
Looking good Paul. As always I like the balance of your training. Strength, mobility and conditioning. Very smart training.
GV- After your meet !
Steve- thanks brother,
Tmill, foam, stretchy, dislocates
3s day
Paused BP 3x205, 3x225, 5x245 2x3x225
Seated Cable Row 12x130, 2x9x140
Seated DB MP 3x10x50s
Supinated pulldown 3x10x120
straight arm pulldown 3x10x40
lack of quality sleep recently starting to creep into performance especially stamina
Peace
Incline Tmill 24lb vest 25min 1.53 mi
Stat Bike 24lb vest 10 min 2.68mi
suitcase Carries 4sidex100pacesx55lbs
Fat Grip Hammer Curl 10x30s, 2x8x30s
Peace
tmill, foam, stretchy , dislocates
1s day
Zercher 5x175, 3x195, 6x215 a little extra 2x235
BSS 3x8sidex35s
leg press 12x2pps, 10x3pps, 10x4pps, 6x5pps
Kicked my ass, he sleep thing needs to improve… just gassed
Peace
Strong work Paul even without adequate sleep. Hope you can catch up this weekend.
Training looks good OG.
Thanks guys…
Tmill, Foam, Stretchy, dislocates
1s
MP 5x135, 3x150. 4x165 ( just couldn’t finish a 5th rep, damn it) a little extra 2x5x135
neutral deadhang chins 10,8,8,5,
incline DB 3x10x70s
face pull with ext rotation 3x12x90
fat Gripz Curls 15xbar, 12x65, 8x75, 12xbar
Peace
Tmill, foam, stretchy, dislocates
1s day
Snatch Grip DL 5x225, 3x255, 5x270
DL 2x315, 3x345, 365, 2x3x315, 2x315 good volume for me last set no belt.
snatch grip RDL 10x145, 10x155, 10x165
Pull throughs 15x130, 15x150, 12x170
Hammie Curls 2x12x55, 10x60 6x60
Didn’t want to work out today because I lifted yesterday but I am out of town the next couple of days so I did Tuesday’s work today…
If you celebrate Happy Easter!
Peace
Incline Tmill 30 min 1.61mi
foam
planks 3x1min
weighted crunch 3x15x10lbs
back ext 4x12
just a refresh day after spending the last two days in the car n biz travel…
Peace
You seems to be really good about getting the cardio in with the lifting. Good work, keep the ticker healthy.