Thanks GV from your lips to Gods ears!!
…
Tmill, foam, stretchy…dislocates
Incline Paused BP 135x5, 155x5,175x7 185x3, 205x1
Deadhang chins 5,8,6,6,5,5,3
HS Row 12x90, 2x10x110
straight arm pushdown 2x15x30
dips 13,10,10
db fly 3x10x25s
Tmill, foam, stretchy, disocates
Snatch Grip Deads 135x5, 185x5, 215x3 235x5, straps on 255x4, 275x3, 285x2, 205x4,5
Pull throughs 150x12, 170x10, 180x8
Mach preacher 4x12x70
RDL 95x12, 115x10, 135x10, 155x8
Peace
Tmill, foam, stretchy, disocates
Snatch Grip Deads 135x5, 185x5, 215x3 235x5, straps on 255x4, 275x3, 285x2, 205x4,5
Pull throughs 150x12, 170x10, 180x8
Mach preacher 4x12x70
RDL 95x12, 115x10, 135x10, 155x8
Peace
Tmill, foam, stretchy, dislocates
Snatch Grip Deads 135x5, 185x5, 215x3 235x5, straps on 255x4, 275x3, 285x2, 205x4,5
Pull throughs 150x12, 170x10, 180x8
Mach preacher 4x12x70
RDL 95x12, 115x10, 135x10, 155x8
Peace
Refresh day
Stat Bike 20 min 5.73 mi
Tmill 17min 1.0 mi
5x1min plank
supersetted with
5x10 back ext
ab wheel 2x7
goblet squats with 5 sec hold …a bunch
Went to bed feeling good woke up feeling like a bus parked on my head and throat…I’m blaming my wife! Because that’s always a good plan!
Peace
Refresh day
Stat Bike 20 min 5.73 mi
Tmill 17min 1.0 mi
5x1min plank
supersetted with
5x10 back ext
ab wheel 2x7
goblet squats with 5 sec hold …a bunch
Went to bed feeling good woke up feeling like a bus parked on my head and throat…I’m blaming my wife! Because that’s always a good plan!
Peace
Hope your head and throat are feeling better so you can gorge yourself tomorrow. Hope you and the family have a great Thanksgiving.
Thanks Steve!
Tmill, foam stretchy, dislocates
MP 5x95, 5x115, 7x135, 3x145, 5x115 used fat gripz for the first time dont know if I like it for MP
cable side lateral 6x10x25
deadhang pull ups 7x5 hands 4 inches apart, no thumbs
DB Farmers ( fat gripz) 3x80 paces x40s…holy crap what a difference tried 60s and my forearms went not so fast…awesome pump
HS pullovers 3x10x110
Landmine press 2x10x45, 2x10x55, 2x10x65
Peace
Tmill, foam stretchy, dislocates
leg ext 6x70 (3 each leg)
HS Hammie curl 15x45, 2x12x55 10x65
leg press 15x145, 12x235, 10x325, 10x375, 8x415
Zerchers 5x95, 5x115, 5x135, 4x155
bak ext 15xBW 2x12x10lbs, 10x25ls
Peace
Tmill Foam Stretchy Dislocates
Paused BP 5x135, 5x165, 5x185, 7x205
HS seated row 10x90, 10x110, 10x130, 2x8x160
dips 17,12,10
DBflys 3x10x25s
Single arm Landmine press 2x10x70 2x8x80
one tired puppy this AM glad the work is in the books…decent session all things considered.
Peace
Tmill 1 mi
stat Bike 20 min 5.77mi
planks 1x90sec 4x1min
push-up 6x10
half kneeling cable chop 3x12x60 side
Peace
tmill, foam, stretch, dislocates
Snatch grip deads 5x135,5x165, 5x195, 8x215
Trap bar deads 5x235 5x265, 5x295, 3x315
hip thrusters 2x10x135 1x13x135
fat gripz hammer curls 3x10x25s
Peace
Rise 3:57AM cond/core/junk day…really…get out of bed for this
Stat bike 20 min 6.28 mi (5 min cruise , 10 min 20/40 intervals , 5 min cruise)
Push-ups 10x10
pallof press 3x3sidex30bs with 10 sec ISO hold
waiter walk 3x80 paces side x35lbs
side bridge 3x3sidex30secs
straight arm pressdown 20x30, 2x15x30
Rise 3:57AM cond/core/junk day…really…get out of bed for this
Stat bike 20 min 6.28 mi (5 min cruise , 10 min 20/40 intervals , 5 min cruise)
Push-ups 10x10
pallof press 3x3sidex30bs with 10 sec ISO hold
waiter walk 3x80 paces side x35lbs
side bridge 3x3sidex30secs
straight arm pressdown 20x30, 2x15x30
Rise 3:57AM cond/core/junk day…really…get out of bed for this
Stat bike 20 min 6.28 mi (5 min cruise , 10 min 20/40 intervals , 5 min cruise)
Push-ups 10x10
pallof press 3x3sidex30bs with 10 sec ISO hold
waiter walk 3x80 paces side x35lbs
side bridge 3x3sidex30secs
straight arm pressdown 20x30, 2x15x30
tmill foam stretchy dislocates
5s day
MP 5x105, 5x120, 9x135, 3x145…happy with the 9… left 1 behind
cable side lateral 3x10sidex25
face pull with ext rotation 10x60, 10x70, 10x80
supinated pulldowns 10x120 10x130, 8x140
whip snatch 8x45, 8x556x65
Peace
Incline Tmill 40 min 2.41 mi 24lb vest
half kneeling cable chop 3x12sidex70
push-up 4x10
back et 4x12
plank 4x 1 min
Peace
Training is looking good Paul. All the core work and weighted carries are going keep you beastly.
Thanks Steve, just trying to beat back father time
Incline Tmill, stretchy dislocates
Zerchers 3x115, 3x135, 7x155 3x175, 2x185, 1x195, 205
Leg press 2x10x145, 10x235, 8x325, 6x325,
deficit stiffy ( 45lb plate) 5x135, 5x185, 2x5x225, 2x3x225
Pull-throughs 3x10x160
That’s my best Zercher since surgery…
Peace
Nice Zercher work. Progress is sweet.