First off, here’s the plan for the next 6 weeks:
week 1 = medium volume
week 2 = high volume
week 3 = medium volume
week 4 = very high volume
week 5 = deload
week 6 = max testings + week off
Trained with Mat…and a cold today. I was expecting my training to suck, but turned out not so bad; thanks to a spike shooter! Here it is:
A- Hanging weight box squat 245 x 2, 265 x 1, 295 x 1, 315 x 1, 325 x 1…that’s a new exercise I pulled out of my hat. I was trying to find a way to simulate a cambered bar effect with the weight resting lower than on a regular straight bar; I just put the plates on the bar hanging by the handles instead of putting it in the middle hole. It also felt like squatting with chains over the bar as the weight is being very unstable on the bar. I really liked the feeling of this exercise and will include it in my training on a more regular basis.
B- Reverse band deads with purples (2 holes from top) up to 365 for multiple singles…probably 5 or 6, I don’t remember. Goal was perfect form to get back the groove of DLs.
C1- BB step ups 95 2 x 8/leg
C2- 1 x 8 GHRs, 1 x 15 Pullthroughs with purple band
C3- Ab rollout 2 x 10
Then my cold told me to stop there, so I finished up with 2 sets of plate pinches with 3 10s for about 20 sec.
DL
