I did not expect the answer to be the US, haha. That is interesting.
If u have a spare DL suit pls send me. MarkKO said that using them I can hit 300
2 Likes
More sled work over the weekend and some biceps, because canāt go wrong there.
Did 3x1 minute goblet squat holds with a and around my knees super setted with 1 minute adduction holds
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Pretty boring over here, nothing grand, start a real program next week. Woo.
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Week 1 of ? My current goals are strength ( obvi ) and being able to move better. Iāve got some lagging areas and nagging issues that will end up being something major if I donāt take care of them now.
- Tspine mobility drills, Glute and lower body activation/warmups
Now we do the āworkā
-
Deadbugs 2x10 per side
-
Hip Hikes 2x15 per side
-
Lateral Lunge 2x10 per side
-
Front elevated Split Squat 2x10 per side
-
Rear elevated Split Squat 2x10 per side
-
Glute bridge 2x30s
-
Goblet squat 2x10 slow temp, pause, squeeze at top
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Box Squat in briefs 3x3
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Single Leg squat to box 3x10 side
-
Banded Toe Raises 3x25 per side
-
Psoas March 3x30s
https://www.instagram.com/p/CAoNhvmgZjz/
Edit - no clue why the IG link isnāt working
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Trying to add in some daily walking. 10-20 minutes at least. Minimum of 10 after meals to get the digestive stuff going smoothly.
Winging my diet, aiming for high protein and carbs 3/5 meals on training days and minimal carbs on off days.
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Stan Efferding right here
Prone WYTA holds 3 rounds 20s each position 2.5 lbs
Mini Band tricep extension 2x25 rpe 7
Lat pulldown and seated row superset 1x10-15 each rpe 8
Rotational Lateral Raise 3x10 rpe 7
Serratus Wall slides 3x10 pause at top
Shirted Bench 2 board ā absolute shit show. Was not prepared for trying to bench heavy.
Seated DB presss 3x10 rpe 7 left shoulder pain, will try 1 notch back on the bench next time
Tricep extensions 3x10-15 rpe 9
Hammer Curl 3x20 rep 8
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Friday Lower
Tspine warmup, lower warmup then
- Deadbugs 2x10 side
- Regressed Copenhagen Planks 3x20 sec per side
- Hip hikes 2x15 side
- Lateral Lunges 2x10 side
- FFE split squat 2x10 side
- Rear elevated split squat 2x10
- Glute bridge 2x 45s
- Goblet squat slow tempe pause, squeeze at top 2x10
- Technique/speed pulls 55% 10x1 against light band
- Rack pulls below knee 3x8 rep 8
- paloff press 3x30s side
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Saturday Upper
tspine warmup
Prone WYTA holds 3x20s 2.5lbs
mini band extesniosn 2x25
lat pulldown / seated row 3x10-15 each
rotational lateral raise 3x10
Serratus Wall slides 3x10
Reverse grip bench 3x8 slow tempe
Flat DB press 4x8-12
Skull crusher 4x15
Pulldown / chest supported row 4x8-12
Bicep curl 4x20
Single Arm KLB press 3x12 side
https://www.instagram.com/p/CA0biZVARI5/
Got to make changes to my RG bench, apparently Iām gripping it too tight.
2 Likes
After all tru is shit ur body gonna be feeling A1. Then back to destroying it yeh buddy
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Lol I hope my friend, I hope.
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Tspine warmup
Lower body warmup
Then the fun stuff
- Deadbugs 2x10 side
- Hip Hikes 2x15 side
- Lateral Lunges 2x10 side
- Front elevated split squats 2x10 side
- Rear elevated split squats 2x10 side
- Glute bridge 2x45s
- Goblet squat 2x10 slow tempo, pause, squeeze at top
- Deathlifts in full gear 3x1
- Single leg squat to box
- Banded Toe raises
- Psoas March- these are to terrible lol supposed to do 30s
Warmup then
Prone WYTA Holds 2.5lbs 20s each position
mini band tricep extensions 2x25
lat pull down and seated row 1x15 each
rotational lateral raise 3x10
serratus wall slides 3x10
stupid shirted bench to 1 board 315 x2 ( not getting anything out of my shirt these days )
db press 3x10 felt pretty good today compared to last week
tricep extension 4x15
seated hammer curl 4x20 shoulders depressed and retracted
copenhagen planks 3x30s
Not gon lie bench looks pretty slow lol
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Warmups and then
-
Deadbugs
- 2x10/side
-
Copenhagen planks
- 3x20 sec/side
-
Hip hikes
- 2x15/side
-
lateral lunge
- 2x10/side
-
Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
- 2x10/side
-
Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
- 2x10/side
-
Glute bridge
- 2x30sec-1min
-
Goblet squat, slow tempo and pause in bottom, glute squeeze at top
- 2x10
-
Parallel box ssb squat vs light band (brief only) these were miserably slow and heavy AF.
- 55%-8x2
-
rack pulls (2-3ā below the knee; focus hip hinge and glute squeeze)
- 3x10, rpe 8
-
paloff press
- 3x30sec /side
Warmups and then
-
Prone W-y-t-A holds
- 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)
-
Mini band Tricep extension
- 2x25, rpe 7
-
Lat pulldown and seated row
- 3x10-15 each, rpe 8
-
Rotational lateral raise
- 3x10, rpe 7
-
Serratus wall slides
- 3x10, pause at top squeezing serratus
-
Reverse grip Bench
- 3x10, rpe 8 (use slower tempo in descent)
-
Flat Db press
- 4x8-12, rpe 8
-
Tricep ext
- 4x10-15, rpe 8
-
2 Row variations (a pull down and a horizontal row)
- 4x8-12, rpe 8
-
Bicep curl variation
- 4x15-20, rpe 8
-
Single arm standing Db/kB press
- 3x15/side, rpe 8
https://www.instagram.com/p/CBGmMx6g_RM/
RG was much better this week, slowly improving.
- Deadbugs (draw abdomen inward and keep knee high toward chest)
- 2x10/side
- Hip hikes
- 2x15/side
- lateral lunge
- 2x10/side
- Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
- 2x10/side
- Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
- 2x10/side
- Glute bridge
- 2x30sec-1min
- Goblet squat, slow tempo and pause in bottom, glute squeeze at top
- 2x10
- Cambered bar gms
- 3x3, rpe 9
- Single leg squat to box/bench
- 3x12/side
- Banded toe raises
- 3x15-25 each
- Psoas March (vacuum abdomen inward)
- 3x30sec
Good mornings felt pretty terrible. Sometimes it was a good rep, sometimes it felt like death. My glutes every time would stutter if that makes sense. They are super sore and tight today so thatās a good thing I hope.
-
Prone W-y-t-A holds
- 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)
-
Mini band Tricep extension
- 2x25, rpe 7
-
Lat pulldown and seated row
- 1x10-15 each, rpe 8
-
Rotational lateral raise
- 3x10, rpe 7
-
Serratus wall slides
- 3x10, pause at top squeezing serratus
-
Raw Bench
- 70%-5x5
-
Seated Db Shoulder press
- 3x6-8, rpe 8
-
Tricep ext
- 2x10-15, rpe 9
-
Seated Hammer curl with shoulders retracted and depressed
- 3x15-20, rpe 8
-
Copenhagen planks
- 3x30sec/side
https://www.instagram.com/p/CBRixSLgwQn/
Solid day, left shoulder still not 100% but was able to warm it up and keep it mobile enough to bench. Now if the lower body would kick into gear, maybe we can put something together to build from.
Warmups then
-
Deadbugs
- 2x10/side
-
Copenhagen planks
- 3x20 sec/side
-
Hip hikes
- 2x15/side
-
lateral lunge ( still doing these wrong )
- 2x10/side
-
Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
- 2x10/side
-
Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
- 2x10/side
-
Glute bridge
- 2x30sec-1min
-
Goblet squat, slow tempo and pause in bottom, glute squeeze at top
- 2x10
-
Parallel box buffalo bar squat vs light band (brief only) ( much better than last week )
- 45%-8x2
-
High heel elevated goblet squat ss walking lunges ( this is a miserable combo )
- 3x10,10/side, rpe 8
-
paloff press
- 4x30sec /side