A- Close stance low box squat 225 x 2, 245 4 x 1
B- Sumo DL 185 2 x 2, 225 3 x 1
C1- Front lunge 95 3 x 6/leg
C2- Back extension BW 3 x 15
C3- Farmer’s walk 3x … 70-65
D1- MB side throws 2 x 8/side 15lbs
D2- Ab rollout 2 x 8
The triple set was pretty intense; GPP rules!
DL
A- Speed bench 8 x 3 @ 35% = 95 w/ mini-bands…pretty light weight but it did move faster than the last few times which is good.
B- Decline close grip w/ fat grips 225 4 x 4
C1- WG pull ups BW 3 x 6-7
C2- McGill’s curl ups 3 x 10/leg w/ 25lbs plate
C3- Face pulls 3 x 12
A- Speed box squat 8 x 2 @ 50% = 185…felt weird. I had a hard time getting the groove of the movement….like my CNS was not firing properly.
B- Good Morning 165 x 5, 185 3 x 4…again felt weird. AM should be done with bands most of the time ’cause they’re WAYYY too easy in the upper portion of the lift.
C1- Bosu step ups (w step) 3 x 8/leg
C2- Side planks 3 x 40sec./side
D- DB swings 55 3 x 10…felt so much better than last week; it really hits the posterior chain hard when done properly and NOT supersetted with a unilateral ab exercise!
Not the best training of the last few weeks; I think I’ll have to plan my volume a little better in the following mesocycle ’cause I don’t feel I’ve been improving much lately.
That’s IT!
A- 3 board press 4 x 1 @ 90% = 245
B- 1 arm DB bench 65 x 8, 70 3 x 6
C1- 1 arm DB snatch 50 3 x 5/arm
C2- 3 pt row 70 3 x 8/arm
D- Kneeling scarecrows 3x …. w/ green tube
A- Medium-close stance low box squat 245 x 2, 255 x 1, 275 x 1, 295 x 1
B- Sumo DL 185 4 x 4….I’m pathetically weak in this wide DL stance!
C1- dyna disc step ups BW 3 x 8/leg
C2- GHR 3 x 6-8…yes the real one at Energie Sud!!!
D- Pallof press 3 x 10-12/side 60
Pretty good training; felt good to be in bed by 9:30.
DL
A- Speed bench vs mini-bands @40% = 105 8 x 3
B- Close grip decline press w/fat grips 225 4 x 4…felt hard and weird. don’t know if it’s the fat grips, but I was having a hard time bringing it as low as I wanted and I was feeling it in my front delts…anyways.
C1- Wide grips pull ups BW 3 x 6
C2- McGill’s curl ups 3 x 10/leg with a 25lbs plate
C3- Face pulls 3 x 12
Then I had to go back to work ASAP.
DL
A- Speed box squat 8 x 2 @50% 185
B- Good morning 135 2 x 6, 155 x 5, 165 x 4
C- Bosu step ups 3 x 8/leg…..still trying to get that knee back on track
D1- DB swings 3 x 10 @ 50…felt weird in my back
D2- Side bridge 3 x 40sec./side
Out
DL
Ok ok, I did some bodybuilding shit for a week and then some other stuff in supersets and circuit type training to get the blood flowing…get it?
Now the real shit!
Sunday – ME Lower body
Actually turned out to be not so max effort…
A- Box squat 6 x 2 @ 225
B- 6″ box front lunges 3 x 6/leg 85
C- Pull through 3 x 10 150
D1- pallof press 2 x 12/side
D2- prone trap raise 2 x 30 sec.
Tuesday – Upper body ME
A- 3 board press 225 x 4, 235 x 3, 245 x 2, 235 x 4, 245 x 3, 255 x 2
B- 1 arm DB bench 60 x 8, 65 2 x 8, 70 x 8
C1- 1 arm DB snatch 40 x 5, 50 2 x 5
C2- 3 point row 65 x 10, 75 2 x 8
D- minis scarecrows on my knees
That’s it!! Feels good to move heavy (I wish) shit!!
DL
For the next week or two, I’m going to deload from my MAX testings and do…pretty much anything…I’m going to train bodybuilder style, for the pump and get the blood flowing; just gonna try to have fun in the gym…I might still be sore ’cause I haven’t done this bodybuilding crap in a while, but that’s gonna be funny before hitting it hard and heavy again!
A1- Pull ups 3 x max.
A2- Wide grip pulldown 3 x 8-10
B- Iso-dynamic HS rowing 3 x 7
C1- Inverted rowing 3 x 8
C2- Prone trap raise 3 x 10
D- Bench press 4-1-1 3 x 8
E1- HS decline chest press 2 x 8-10
E2- Incline DBs flies 2 x 10-12
WOW!!! …I feel like Ronnie Coleman :p
Chill out!
DL
