Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Pec stretching
Keiser Pulldown 3x10
Band Pulls 3x20
Workout:
Bench 135x25, 185x12, 205x12, 225x10, 245x8, 275x5-Add Wraps and Comp Set Up 315x1, 365x1, 405x1, 455x1, 475x1
Close Grip Bench 365 3x5, 385 2x3-All Paused
Pit Shark Row 3 Plates 5x10
DB Rows 100 3x10
Todays Training:
Warmup:
Ground Movementx10
TKE x50
Leg Swingsx10
Workout:
Squat-735x1-Pr, descent was terrible so made this harder than it should have been
Pause Squat 695 2x1
Deload Next Week
The real question that needs answering is are you grey sweatpants society or black sweatpants society?
Lift From Friday
Warmup:Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Pec stretching
Keiser Pulldown 3x10
Band Pulls 3x20
Workout:
Close Grip Bench 315 3x10
Pit Shark Row 3 Plates 3x20
Chest Supported Row 100 3x15
Biceps 75
Triceps 75
Dark Side is the only side
Yesterdays Training:
Warmup:
Ground Movment
Leg Swings x10
Workout:
Deadlift 745x1-Pr felt great just slow
Deficit Conventional 575 3x3
SSB Good Morning 355 3x5
Band Good Morning x75
Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Straight Arm Pulldown 3x10
Workout:
Bench 315 3x5
Close Grip Bench 275 3x5
Pit Shark Row 6x15 3 Plates
Db Row 100 3x10
Skull Crusher 30 3x10
This is the start of a deload for me, will resume hard training a week from today
Todays Training:
Warmup:
Ground Movement x10
Leg Swings x10
TKE x50
Workout:
Back Squat 500 3x5
Pause Squat 405 3x1
SSB Good Morning 205 3x5
Deload is over back to hard training
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Pec Stretch
Keiser Face Pull 2x20
Band Pullapart 2x20
Workout:
Bench 435 x4-Was supposed to do 5 but felt like I was about to slide off of the bench so came back and did a single
Close Grip Bench 385 3x3 400 2x3
Keiser Row 3x10
Keiser Face Pull 3x20
Keiser Rear Delt 3x30
Lat Raise x100
Arms Tomorrow
Todays Training
Warmup:
Ground Movement
Leg Swings x10
TKE x50
Workout:
Overall a shit session, this will be the last time this prep that I train super early (4AM) cause I was nowhere close to what I was supposed to hit today
Squat 700x1-Was supposed to be 5 but just didnt have it, 720x1
Pause Squat 585x1, 605x1, 620x1-These were long 3-5 seconds
SSB Good Morning 335 3x5
KB RDL 106 3x10
As frustrating as it is to not hit the numbers I originally intended, it is still a good sign that I can squat 98% with relative ease at 4AM in less than ideal conditions.
Yesterdays Training:
Warmup:
Ground Movementx10
Leg Swingsx10
Workout:
Deadlift-755x1 PR-This will be my last heavy pull of this prep
Deficit Conventional- 555 3x3
Good Morning-355 3x5
Band Good Morning-x100
Todays Training:
Warmup:
TRX Row & Pushup 3x20
Keiser Face Pull & Pushdown 2x20
Pullapart 2x20
TRX YTW 3x3
Pec Stretches
Workout:
Bench: 480x1-Long Pause was a little slow but CNS is a little fried from pulling yesterday
Close Grip Bench 405 3x3-All Paused
Keiser Row 3x10
Keiser Face Pull 3x20
Keiser Rear Delt 3x30
Lateral Raisex100
Arms Tomorrow
Todays Training:
Warmup:
Ground Movementx10
Leg Swingsx10
TKEx50
Workout:
Squat: 725x2 PR
Pause Squat: 585x1, 625x1, 655x1 Long Pauses
SSB Good Morning: 315 3x3
KB RDL: 106 2x10
Todays Training:
Warmup:
Ground Movementx10
TKEx50
Leg Swingsx10
Workout:
19 Days Out
Deadlift: 700x1-Opener, fastest this has ever moved will be last heavy pull of prep
Deficit Conv: 555 3x3-These have really helped with my speed, I highly recommend them
Band Good Morning: x60
Last Heavy Bench is Tomorrow, Squat on Thurs, then its openers next week and deload
Todays Training:
Warmup:
Usual Upper Body
Workout:
Bench: 490x1-Last Heavy Rep of Prep, will do opener next week
Close Grip: 405 3x1-Really Long Pauses
Various Shoulders and Rows
18 days
Todays Training
Worked up to my squat opener of 700, felt good have something going on with my right QL but hopefully will be able to stay on top of it and manage the pain.
Coach, been lurking and waiting to read your meet results. How did it go?