Heavy Squat day
Prehab and warmup stuffs
Front Squats 4x3 305
SSB good mornings 3x8 205
Leg Curls 15,12,10,8+25 partials 25,35,40,45
Farmers 100 per hand 200 yards ( 8x25 yards, did the first 4 laps without resetting, then 2, then 1,1 )
Landmines 3x10 25
Went at ate some Tuna steak with grilled sweet potatoes then came back and did a ton of foam rollings, lats, pets, triceps, erectors, hip flexors, adductors, IT bands, quads, calves, traps, hamstrings… you know the whole body, lol.
Spent about 30 minutes rolling, it was very much needed. I haven’t rolled in about 4 weeks, need to get back to rolling on my off days, it helps. Also cardio, need to start that back up
Heavy Bench
Warmup/prehab
Reverse band bench + 80lbs of chain, 275 4x3
Hammer Strength shoulder press 90 5x5
Seated side lateral 20lbs 3x10 + 20 partials at end of each set
Grenade ball straight arm pulldowns 100 3x12
Neutral grip pullups 3x max
Hammer curl 3s negative 25lbs 3x12 superset with rolling tricep extensions 3s negative 25lbs 3x12
Post workout donut then meal.
Medium Intensity day
Front squat 245 plus 40 in chains 4x3 with 4 count pause
405 4x3 sumo mid below knee pause 4 count.
Back extensions with barbell on back 70 3x15
Squat position band abduction Elitefts orange band 3x20
Walking Lunges with 20# chain on shoulders 25 yards per leg
Sumo’s were good. Front squats need to be more explosive, i’m able to keep the upper body tight and stable but need a bit more work generating power out of the hole.
Decided to do front versus buffalo today because it carries over better. The stronger I can get paused on front squats and more explosive the better my squat will get. Same with the buffalo paused but this has a higher carry over IMO.
Massage number 2 for graston on traps is tomorrow then accupuncture this weekend. I can’t wait to get the rest of this pressure released.
Past week i’ve been popping 1 melatonin pill before bed and it’s helping with recovery a lot more. I picked cardio back up yesterday too. 20 minutes stair mill plus 40lb vest. Going to stick with that and some light conditioning before hand on off days until I’m back on my nutrition programming with David.
Medium Intensity Bench day
Prehab/warmup
Swiss bar 4s pause at chest 175 5x3 plus 40 chains
Neutral Grip DB single arm press 4s pause at chest 85 4x3
Dips 4xMax
Grenade Ball Cross Body Pressdowns 4x15 50lbs
Elbows Out Chest Supported Rows 3x10 90lbs
Reverse Pec Deck 3x20 (30 sec break in between) 60lbs
Had minor bicep pain/inflammation for the DB single arm press so I only got 4 sets instead of 5, was able to increase weights on both press movements so that’s a plus. I was also able to do dips after a few partial reps to start me off. I upped the set/rep on grenade ball pressdowns to hammer the triceps a bit harder.
Will do a bunch of prehab/rehab today.
Heavy Squat
Buffalo bar 325 + 120 in chains 4x3
SSB good mornings 185 bar weight 3x8
Hamstring curls 15,12,10,8 + 25 partials 25,30,35,40
Farmers walk 110 per hand, x 200 yards
Landmines 3x10 25lbs
Heavy Bench
Reverse band 285 3x3 + 80 in chains
Side laterals 3x10 + 20 partials each set 17.5lbs
Front raises 3x15 + 10 partials each set
Grenade ball straight arm pulldowns 3x12 100
Neutral grip pullup 3xmax
Hammer Curl 3x15 3s negative superset rolling tricep extension 20lbs
New Phase! Dynamic!
Medium Intensity Squat Day
Spider bar wide stance box squats 295 + 120 in chains, into onyx heavy black bands 5x3 ( holy shit were these nasty at the top )
Sumo deadlifts 365 with orange bands pulling bar forward plus 80lbs of chains on bar 5x3
Hack Squat into orange bands 275 4x8
Seated SSB good mornings 135 2x20
Reverse hyper 140 3x15 after last set immediately do BW 45 degree hypers to failure
Holy erectors batman.
Congrats on the promotion to 101, looking forward to your contributions!
Love the 4th outfit! why more people don’t train like this is beyond me.
[quote]Highpercentage wrote:
Love the 4th outfit! why more people don’t train like this is beyond me.[/quote]
I know right? Who doesn’t like Zubaz?
Acupuncture really helped over the weekend. Pain was probably a 3 out of 10 by the end of my pressing movements in oddly my right arm which is normally the good one, left was at a 1-2.
More work on it this week. It’s getting there.
Medium Intensity Bench day:
Prehab/Warmup
Football bar bench into double mini red bands plus 40# of chain 155 5x3
BW bench for reps 185# 11 reps, pretty shitty, should of been closer to 20 at least I think.
Rope pullovers 100 4x15
Sliding rack rows 185 3x8
Rope pressdowns 4x12 ( 45s rest between sets )
close grip V handled Swiss bar JM presses with 40#s of chain 65 3x8 ( holy hell are these tough )
Heavy Squat Day
Due to the meet we’re hosting this weekend my last 3 days of training are all smashed together. I was feeling a bit beat up from Wednesday during squats last night but all is well.
SS Yoke bar box squats + elitefts light bands at 100lbs of tension 335 4x2
Buffalo bar chain suspended good mornings start from bottom 315 3x6
GHR 3xmax ( using 20lb weight ) 15,15,13 then 45 degree BW hyper x MAX ( no idea, like 40? )
GHR situps 2 count plank hold then situp 3xmax
double over hand axel deadlift max rep 245 5 count hold at top
Heavy Bench day
CG 2 board press 195 4x2 + 80lbs of chains
Rear delt destroyer 40, 20, 10lbs
6 way shoulder raise 3x10 10lbs
Single Arm hammer strength pulldowns 3xMax 12,12,9 90lbs
Wide Grip Swiss Bar rows 4x8 180lbs
Reverse EZ bar curl 3x15 75 superset reverse tricep extensions 120lbs 3x15
Medium intensity squat day
Prehab/Warmup
335 spider bar + 80 chains ~70-80 band tension ( the way I have the bands set they go from 0 to full load in about 4 inches of ROM ) 5x2
405 sumo deadlifts + 80 chains and forward pulling orange bands 3x2 2x3
Hacksquat 315 + orange bands 4x8
2x20 SSB seated good mornings 155
Reverse hyper 140 3x15
The gym was 90 yesterday, it was gross.
Medium Intensity Bench day
Prehab/Warmup
Swiss bar bench 155 plus doubled red minis plus 40 in chains ( the football bar was in use so I had to switch bars )
BW Benchpress for reps 185 x 12
Rope pull overs 4x15 120lbs
Scrape the rack rows 185 3x8
Rope pressdowns 4x12 45s rest between 120
V handle swiss bar JM press 55 plus 40 in chains
Heavy Squat Day
SSB 345 4x2 into orange bands
Buffalo Bar Good mornings off of chains 315 3x6
GHR 3 x max with band around shoulders
Ab work
Axel deadlifts double over hand 255x1
Heavy Bench day
CG 2 board 225 + 40 in chains 4x2 ( had to slightly widen my grip this week as my left shoulder was pretty jacked up )
Rear delt destroyer 40,20,10lbs
Face fulls with spud straps 3x15 80lbs
6 way shoulder raise 3x10 10lbs
Heavy Lateral partials 1x30 60lbs, 20 larger ROM partials 30lbs, 10 full range 15lbs
Single Arm hammer pull downs 3x max ( 15,15,12) 90lbs
Wide Grip swiss bar cable row 4x8 180
reverse EZ curl 3x15 bar + 30lbs superset reverse grip cable tricep pressdown 3x15 120
Medium Intensity Squat Day
315 spider bar + 120 in chains plus ~70-80 band tension, this felt really “light” for the first time in 3 weeks.
405 deadlifts plus 120 in chains and forward pulling orange bands
315 hack squat plus orange bands 4x10
SSB seated good mornings 2x20 135lbs
Reverse hyper 190 3x15
07/29
Medium Intensity bench day
Football bar bench - went like shit so I just didn’t press, my left shoulder was absolutely aggravating me. My massage therapist is back in town so I’ll see her this week.
Neutral grip pull ups 3x8
Rope pullovers 4x 15 120
Rack slide rows 4x8 155
Rope pressdowns 4x15 120
Spud strap pressdowns off the lat pulldown 4x15 80
