Tuesday – TB

Jump rope 30/30 for 5 min.

A- Rack pull  315 x 3, 345 x 3, 365 x 2, 385 x 1

B1- Floor press  90s  3 x 6

B2- 1 leg squat off box  3 x 6/leg

GPP- 1a.pull ups x 3-6  1b. push ups x 15-20  1c. inverted rowing x 8  1d. DB shrugs x 15 with 60s…did that for 4 straight sets with no rest…that’s right: NO rest. This beta alanine stuff seems to be working great ’cause normally I would have begged for a pause between sets but I did it pretty easily and I liked it!! I felt run down afterwards though!

That’s pretty much it,

DL

Sunday – TB

A- Speed bench  135 x 4, 165 x 3, 205 x 2, 245 x 1

B1- RDL  185  3 x 6…my finger still hurts from yesterday’s football game, so it was kinda hard to hold the bar without pain

B2- Seated rowing  140  3 x 12

GPP- 1a.DL 135 x 10, 50s DB farmer’s walk to 1b. push ups x10, then farmer’s walk again to 1c. ab hold on romain chair x 30sec. and back to 1a. with farmer’s walk again.  Did that for 4 straight sets with pretty much no rest.

That’s it as my body still hurts from that football game!

DL

Saturday & Tuesday

Saturday

A- 1 leg triple jumps  6 sets

B- Speed squat  135 x 4, 165 x 3, 195 x 2, 245 x 2, 295 x 1

C1- DB floor press 85s  2 x 6-8, 90s x 8

C2- RDL  185  3 x 6

D1- Seated pronated rowing  3 x 10

D2- Ab rollout  3 x 8

GPP- Tabata: Jump pulls  4 min…did 15/15 instead of 20/10

Tuesday

A- Sprint starts  6 x 4…the first 2-3 sets felt great and real explosive, but the last few ones felt messy

B- Hang snatch 65 x 3, 75 x 3, 85 x 3, 95 x 3…felt REAL good and form seemed quasi-perfect as well

C1- 1 leg squat off box  3 x 6/leg  w/5lbs DB

C2- Pull ups  3 x 6-8

GPP- Kinda mix between circuit and Tabata…1a. face pulls x20sec.  1b. push ups x 20sec.  1c. BB power shrugs x 20 sec.  did this for 3 total sets with little to no rest in between

Short training, had some PTs after this. Man, I really need to kick my ass to get to bed earlier so I can train before work in the morning…AAHHH, SOOOO hard!

Going to bed,

DL

Thursday – TB

I’m feeling like total body trainings are not for me anymore…I don’t seem to progress much on these now. This is one thing I realized from doing only one week of this stuff 3x/week and the other thing I realized is this: I’ve come to the point in my training career where I need not to make my programs in advance. I feel like I need to rely more on how I feel the day I train and what I think I need to do that day…Lately I’ve been changing a lot of the stuff I’ve planned ahead ’cause I felt I simply needed something else.

Since I’m in the middle of this brainstorming here are a few more ideas tossed in:

- my strength is not going up so much these days ’cause I train in a shitty environment and no regular training partners.

- I’m not surrounded by strong people.

-  Eating clean and staying big is REALLY hard for Lasnier genetic…keeping strength up as well by the way.

- From now on I’ll do the trainings I feel like doing…and I’m sure this is going to be much better for me.

-  No more 3x/week TBT training.

And finally, here’s my training:

Did some jump rope 30/30sec. for 6 rounds

A- Speed bench  135 x 4, 160 x 3, 195 x 2, 240 x 1…didn’t feel as easy as it should’ve been.

B1- 1 leg bulgarian squat DB  40s x 6, 30s  2 x 8

B2- 1 arm push press DB  40 x 8, 50  2 x 6

C1- Reverse face pulls  3 x 12

C2- SB leg curl  3 x 10

That is it; no GPP for 2day…I’ll just let my quads recover from last time.

DL

Tuesday – TB

A- Sprint starts 8 x 2 with pretty much no rest

B- Hang snatch 4 x 3 65, 75, 85, 95…Tried to figure out the best technique, but I think I didn’t rest long enough between sets

C1- Pull ups 3 x 6-8….next time I NEED to had weight even if it was already kinda hard

C2- 1 leg squat off box 3 x 6/leg…maybe use a 10 pound plate also next time

D1- Reverse face pulls 2 x 12

D2- Suitcase DL 2 x 10/side w/ 45 DB…Wow this superset was really way harder than I thought. I already began to feel beaten down after this superset and I still moved on….to the worst thing I’ve ever done in my life; it was simply hell;

GPP- BB Complex: RDL x 6, BB row x 6, Front squat x 6, Push press x 6 and Back squat x 6…

Don’t get me wrong; I convinced myself to use 95 and it was real painful (and I mean it). I was supposed to do 6 lunges on top of that and use only half the work time for my rest periods, but something deep inside (luckily) told me to start with a 1/1 ratio of work/rest and drop the lunges. Did this for 10 minutes (just about 4 sets) and after that I felt like crap for about 20 minutes. I don’t remember doing something THAT hard in my training for the last 8 years…

I hope the beta-alanine stuff will work and kick in before next week…

Saturday – TB

A- 1 leg triple jump  8x each leg

B- Speed squat  50% x 4@165, 60% x 3@195, 75% x 2@245, 90% x 1@295

C1- DB floor press  70s x 8, 80s  2 x 6

C2- RDL  155 x 7, 185 x 7, 205 x 6

D1- Seated rowing  140  3 x 8-10

D2- Dragon flags  3 x 6-7

GPP- MB Circuit: chest pass x10, swing throws x10, side slams x10, other sidex10 and slams on ground x10. Did 5 sets with Mat; his work time was my rest time and vice versa.

Good training, had a good sweat going on and a HUGE burn in the guns doing the MB circuit.  I see have to work on my explosiveness and my reactive abilities ’cause it’s not far away from suck!!

I’m outa here

DL

Thursday – Lower body

Lots of soft tissue and mobility stuff 2day since it’s deload week…went for about 20 minutes

A- Front squat  135  3 x 6 easy

B- BOSU step ups  2 x 8/leg

C- Planks  2 x 60sec.

And that’s all…short and sweet and fresh for saturday’s new training!!

Update

Last week was basically crap since I’ve been sick and throwing up all over the place!!!

This week is unloading before I get on a power/GPP mesocycle so…

Saturday – did 3 x1 pin press @ 90%=285, 2 x 10 DB floor press, 1a.chin ups 1b.back ext. 1c.t-bar 2 sets of each

Monday – did 3 x 1 DL @ 315, 2 x 8 Good AM, 2 x 8 lunges w/DBs and 2 x10 BB antirotations.

Tuesday (tuesday) did 5 x 4 MB stombs kneeling, 2 x 15 push ups, 2 x 10 wide grip rowing and 2 x 10 seated cleans