A- Speed bench 8 x 3 @40% +minis 105
B1- Close grip 4 board press 205 x 3, 225 2 x 3, 235 x 3, 245 x 3
B2- TKEs 3 x 12
C1- Wide grip rowing 3 x 10-12 90, 105, 120
C2- Green band pullthrough 3 x 12
D1- Seated cleans 3 x 10 20s
D2- 8-ball t-spine mobilization 3 x…
Felt bored even before the training started, but turned out to be OK once I got started.
A- Squat 245 x 4 275 x 3, 295 x 2, 315 x 1
B- Deadlift 245 x 3, 275 x 2, 345 x 1 pretty easy
C1- Lunges BB 95 3 x 8/leg
C2- HS left foot dorsi 3 x 12
D1- BB anti-rotation 3 x 10
D2- DBs curls….
That’s it.
DL
A- Pin press 255 x 1, 275 x 1, 295 x 1, 315 x 1, 325 x 1, missed 335
B1- Incline DBs bench 3 x 6 @ 80s
B2- TKEs 3 x 12
C- Flat DBs bench 95 x 6
After that I started to be bored ’cause it took forever to do the pin press, so…
D1- Chin ups BW 3 x 6-8
D2- Back extension 3 x 15
D3- T-bar rowing 225 3 x8-10
D4- 8-ball t-spine mobilization
And that is it!
A- Speed box squat w/purples 4 x 2 @ 40%=135, 4 x 2 @ 45%=155
B1- Front squat 155 3 x 6
B2- HS dorsi left foot 3 x 12
C1- Bosu step up 3 x 8/leg
C2- Band external rotation 3 x 20/side
D….That’s it as I’ve been interrupted by client.
A- Speed bench 8 x 3 @ 40% = 105 w/minis
B1- Close grip 4 board press 185 x 5, 195 x 5, 205 x 5
B2- TKEs 3 x 12/leg
C1- Wide neutral grip rowing 3 x 8-10 105, 90
C2- Green pullthrough 3 x 12
D1- Seated cleans 20s x 10, 25s 2 x 10
D2- 8-ball t-spine mobilization 3x
E- Hex DB hold 30 2 x 20sec.
I’m due for a change ’cause I ain’t having the same focus on my training as the last few months…I feel like my CNS is getting beat up pretty easily lately. When I’m done with this mesocycle, I’m gonna do more of a GPP and decelerative+speed kinda workout. I think that’s going to be a good thing to get my conditioning up and increase my explosiveness when I get back to heavy lifting again 2 months later.
I still have 2 weeks to go before I switch things around, so in the meanwhile I’m gonna try to stay as focus as I can!
Peace, DL
…skipped saturday’s training because of the vinkofest so decided to keep my schedule on time and skip upper ME.
A- DL off 2 plates 315(90%) 4 x 1
B1- Good AM w/ mini-bands 3 x 5-7 135
B2- Scap push ups 3 x 12
C1- BB lunges 3 x 8/leg 85….moderate weight and perfect form
C2- HS left foot dorsiflexions 3 x 12
D1- BB anti-rotations 2 x 10
D2- DBs curls 2 x
DL
A- Speed box squat w/purple bands 8 x 2 @ 40% = 135
B1- Front squat 135 3 x 8
B2- HS dorsiflexions fro left foot 3 x 12-15
C1- Bosu step ups 3 x 8/leg….still for that FREAKIN knee!!!
C2- Band external rotations 3 x 20/arm
D1- Reverse crunches 3 x 8-10
D2- Green band pushdowns 3 x 20
E- Zottman curls 25s 2 x 10-12…don’t remember
That’s IT. Now I’m tired and going to bed to get up SOOOOO early for that big seminar tomorrow…but that will still be cool to see Cressey, Robertson and others!
DL
A- Speed bench w/mini-bands 95 8 x 3….the first 3 felt slow as shit, and then a weird thing happened ’cause the last 5 sets felt OH SO light and freakin’ fast!!
B1- Close grip 4 board press 225 4 x 4 w/fat grips….using the fat grips has felt so weird and unnnatural the last few weeks and I really don’t know why…the only explanation I’d have would be the close grip variation doesn’t fit with the fat grips….more on this in the following weeks.
B2- TKEs 3 x 12 w/green
C1- Seated wide neutral grip rowing 105 3 x 8-10
C2- Green band pullthrough 3 x 12
D1- Seated DBs cleans 3 x 10 20s
D2- 8-ball t-spine mobilization 3x
E- Hex DB hold 2x with 30…couldn’t hold on for more than 4-5 seconds with 35
That is it!
DL
I had to push my monday training to tuesday because of the job, so here it is…
A- DL off 2 plates – up to max 3RM 275, 295, 315 and 335 x 2…the last rep felt a little too rounded over and on my toes so that was it since I’m trying to work with perfect form again.
B1- Good AM w/mini-bands 135 4 x 5
B2- Scap push ups 2 x 12
C1- Lunges BB 105 3 x 6-8/leg
C2- DB hammer curls 3x
D1- BB anti-rotations 3 x 6/side….did it in a corner and it felt great; I even torn my obliques a little on my right side.
D2- HS dorsiflexions 3 x 12-15 w/left foot
That’s about it…I am done….and tired!
DL
Ok…so I skipped a few posts for the last week and a half of training and I don’t feel like catching up and trying to remember everything. Yeah I know….pretty lazy , but who cares, so here we are after a deload week that’s been pretty easy.
A- Pin press (from just above 90) worked up to a max 3RM – 255, 275, 285, 295 and missed 305…did some rectus femoris and calf stretch in between sets.
B1- Incline DBs bench 75 x 6, 80 2 x 6
B2- TKEs 3 x12-15
C1- Chin ups w/+20lbs 3 x 6
C2- Back extension 3 x 15
D1- T-bar rowing 225 3 x 12…from the first set I started feeling pretty beat up.
D2- 8-ball t-spine mobilization
That’s it; I felt pretty exhausted after that training…The intensity was pretty high and did 3 ME exercises compared to the usual 2. Anyways, gonna take a nap for now!!
DL
