Monday:
Worked up to 225x3 and then did a burn set of 185x3
3 x 8 Dumbell extension 30lbs
4 x 8 Seated Row with the zig zag bar 140lbs
3 x 10 Rear delt lateral raise 20lbs
After seeing a PT and a retired weightlifting coach, I need a three week deload on my lower body due to an overuse injury on my knee. During these three weeks I’m going to do cleans at sub 50% for technique mastery. Otherwise I’m just going to focus on pressing. Yay for bringing up weakness’s.
Friday:
Speed Work 8x3 135lbs
5 Board Press 2 x 3 @245
A ton of upper back pulling.
Monday:
Worked up to 245x1 and then did a burn set of 225x3
4 x 8 Dumbell extension 30lbs
4 x 8 Seated Row with the zig zag bar 140lbs
4 x 10 Rear delt lateral raise 20lbs
2 months and 40lbs on the bench. Hoping to hit 315 by New Years.
Friday:
Just a random speed day, nothing heavy and a bunch of rotator cuff work.
Monday:
235x5 on a 5 Board
CG Incline 3x8 125lbs
DB Row 4x8 80lbs
Face Pull 3x12
Saturday:
10 sets of 175lb Keg runs of 50 yards
Monday:
Got to go to TPS and meet Matt Rhodes. The guy is awesome.
Worked up to a set of 165lbs x5 on a log, wasn’t too hard did this for a good start of a training cycle and this is almost exact contest weight. This is going to be my event.
Decline Dumbell extension 30lbs 5x 12
Neutral Chin up 5 x 8
Weighted ab work blah blah blah
grip work while waiting for my training partner to work up to a 545 with double bands max.
Wednesday: Worked up to an easy set of 5 on the trap bar with 315. Contest weight is 405 and I want to get 10 reps on it.
5 Supersets of NGHR and ab wheel.
100 yards of walking lunges. Thanks Carlos.
Friday:
10 sets of crucifixes with 15lbs for 30 seconds (Contest event)
5 sets of cuban rotations
5 sets of reverse flys
Saturday: 20 laps of 75ft with a keg (contest event)
Wednesday:
Worked up to a easy 355 triple on the trap bar.
5 sets of NGHR with russian twists.
100 yards of walking lunges. Thanks Carlos.
Friday:
8 sets of crucifix holds
5 sets of heavy 100lb shrugs then 20second holds
5 sets of rotator cuff work
Saturday:
5 sets of 150ft with 170lb keg.
30 reps with a stone onto 60 inch platform (I think, might be more, the stone cracked after rep 1 so it turned into “speed work”)
Lunged the entire field there and back.
Monday:
Push Press with emphisis on lockout 5 x 155lbs easy
DB skull crushers 35lbs w/extra wide pullups 5x12
Wednesday:
Worked up to a easy 405 on a trap bar. So easy I decided to make it a triple.
5 x ( NGHR x 8 supersetted with leg press x 10 @ max)
ME days are no longer the days that make me tired or even sore, just sleepy.
Original Weight: 205
Current Weight: 191
Target Weight: 180-185
Don’t think I’ll need to start fasted cardio. I’m going to do GPP stuff on off days instead. See you on the other side.
Saturday:
10 Warmup reps with the stone onto 60’’ platform
7 Sets of 150ft with 170lb keg
Lunged the entire field there and back.
Sunday:
Core work and Crucifix holds.
Now my 4th day of doing fasted cardio. This sucks.
Taking a week long deload. Every training session will consist of crucifix holds, pushups, planks and walking lunges done by a deck of cards.
Saturday:
Worked up to 205 x 5 on the log
5 laps of oxygen cylinder farmers walks (apx 50ft and no clue on weights)