Giver Buck 20

Training Training Logs
41

ME Lower last before meet work up to approximate opener
365x1
385x1
315x3x1

Deads
225+short bands 3x1

SSb Gms
135x3x10

GHR 3x10

42

Band workouts and ton of foam rolling the week of the meet

43

Meet Day

44

ME Upper 2 days following meet, taught my sister how to squat bench deadlift

DB Bench
115x5

DB Incline
65x3x10

VBar Seated row
170x4x10

45

Jan 3rd

2 weeks LTT
SS-Band Stomps
SS-Ghr
SS- Leg swings

Squats Parallel foam box
barx8
95x2x5
135x5
185x5
215x20x2 +60lbs chain

Sumo Deads
135x2x5
185x5
255x20x1 +60lbs chain

SLDL
315x3x10

Bulgarian Split Squat
45x3x8ea

Mini Band Ab Pulldown
3x20

Rollouts
3x10 +10sec plank on 10th rep

46

DE Upper LTT
Bar2x8
95x2x5
135x2x5
165x20x3 +choked minis

CG3bd
245+minis x 10,7,5
245 no bands x 7

SS- Pullups
4x10

SS- Facepull
4x12

SS2- MAchine shrugs
200lbsx3x15

SS2- Dips
3x20

47

ME Lower
Stomps
GHR
Swings

Snatch grip DL
135x2x5
185x5
225x5
275x3
295x3
315x3
335x3
355x3
375x3 (with straps)

SSB Gms
175x10,8,8,8

Low Bar Squat
Barx10
135x5
225x2x5

GHR with mini band
3x10

Mini Band ab pulldown
3x20

Leg raises
3x15

48

ME Upper
Pin Press (1-2inch above chest) with fat gripz
bar x some
95x2x5
135x2x5
185x5
205x5
225x3
245x3
265x3
285x3
295x3

Illegal Wides
185x4x10

SS- Kroc Rows
90x3x10

SS- rear Flies
25x3x12

SS2- Machine Shrugs
200lbx3x15

SS2- Hammer Curl
25x3x15

49

Jan. 10

DE Lower LTT week 2
Stomps
GHR
Swings

Buffalo Bar Squats to foam box +60lbs chain all done low bar
barx10
115x2x5
155x2x5
205x20x2

Sumo Deads with 2 looped minis
135x2x5
225x2x3
245x20x1

SLDL from pins
3x10x315

Pistols
1x10ea (medial right knee was pretty sore randomly

Mini band ab pulldowns
3x20

50

LTT Lower Week 2

Box appears a little high

51

Jan. 12

Week 2 LTT Upper
Band Warmup
Shoulder Prehab

DE Floorpress
barx10
95x2x5
135x2x5
160x20x3 (except one set I lost count haha) +60lbs chain

DB Bench
75lbsx4x10

SS- Pullups
4x10

SS- Facepulls
4x12x(9)

SOHP
115x3x8 (wow do I suck)

SS- machine shrugs
200lbsx3x15

SS- Dips
3x20

Video of some of the Floorpress later

52
53

Jan 13

Me Lower
Stomps
Swings
Prisoner squat machine thing

Zerchers
barx10
95x2x5
135x2x5
185x5
205x5
225x3
245x3
265x3
285x3 (add knee sleeves)
305x2 (epic fail on 3 video to follow)

Low Bar wide stance GMs
135x10
165x3x10

Low Bar Squat (form)
225x2x5

GHR /w mini band
4x10

Band Ab pulldown
minibandx20
gym pink bandx2x20

Rollouts
3x10+planks

54

Jan 15

Extra Workout
Roll
Warmup

Squat Low Bar
barx10
95x2x5
135x2x5
185x5
225x5
275x3
315x3
365x10 PR

55

Jan. 16

Warmup

ME Upper Paused 1bd
barx10
95x2x5
135x2x5
185x5
225x3
245x3 Add 1bd
265x3
285x1
305x1
320x1
335x1
345x1
355x1 Questionable hips (maybe slight help by spotter)

DB Incline
55x6
70x6
85x6
95x6

Ran Outta time finish back tmrw hopfully

56

Jan. 17

DE Lower Speed Strength Wave Week 1
Warmup
Stomps
Swings
PrisonerSquat

Box Squat with no foam
barx10
95x2x5
135x2x5
185x3
210x10x2 +100lbs bands

Sumo Dead
135x2x5
185x5
225x3
255x10x1 +100lbs bands 40Lbs chain

Sumo RDL
225x6
255x6
295x6
315x6
345x6

GHR
Gym pink band x2x10, 1x8
No Band x10

Standing Band crunch
Gym pinkx4x20

Rollouts
4x10 +plank

57

Jan 17 Evening

Bent Over Row from Floor
135x2x8
185x6
205x6
225x6
245x6
255x6

Rear Flies
25x4x12

58

Jan. 19

DE Upper
Warmup

Bench
barx10
95x2x5
135x2x5
160x10x3+90lbs Bands (Doubled Minis)

Homemade Slingshot Bench
275x3
295x3
325x3
345x3
355x3
365x6 +5 rep PR

Wide Grip Lat Pulldown
160x6
170x6
190x6
200x6

SS- Machine Traps
stack x3x10

SS- Dips
BW x3x20

59

Jan. 20

Warmup
Swings
stomps
GHR

ME Lower

Sumo Deadlifts vs 100lbs chain
135x2x5
185x5
225x5
275x3 add chains
295x3
315x3
365x1
385x1
405x1
425x1
385x3
Remove chain add belt
405x8 +3 rep PR

Low bar Narrow GMS
135x6
155x6
185x6
215x6

GHR +gym pink band
4x10,8,8,5(lose band to 8)

Gym Pink band ab pulldown
3x20

60

Jan. 21

Extra Squat Work
Warmup
stomps
swings
ghr

Squat
barx10
95x2x5
135x2x5
185x5
225x5
275x3
335x3
385x5
225x2x5 (paused)

Lots of foam rolling and lax ball