Monday – ME upper

Same pattern as I did Saturday for lower body: just looking to use as much weight as possible.

A- 4 board press  225 x 4, 245 x 3, 265 x 3, 275 x 2, 295 x 1

B- DBs bench  100s x 8, 105s x 7, 110s x 5

C- 1 arm DB row 85 x 8/arm

D- Seated pronated grip rowing 120 x 15

E- 1 arm standing cable row  90 x 12/arm

F- Face pulls  110 x 12….did one set of each of the last for back exercices

G- 1 arm DB press on 45deg. back ext.  3 x 15/arm with 30lbs…easy for chest & shoulders, hard for abs!

Finished with retarded conditioning for 8 min. with Alex, and that was it!

DL

Saturday – ME Squat

Here we go again…the real training resumes…

A- Parallel box squat up to 315 2 x 1…bring box up 2″ 335 2 x 1…bring box up 2″ more…345 x 2, 365 x 1. Goal here was to get used to put big weights on my sholders as soon as possible, so screw depth and put big weights on my shoulders!

B- Deads off the floor up to 365 5 x 1 with 90sec. rest between sets

C- 1 leg box squat from parallel 1 x 10/leg with 10lbs DBs in each hand and 1 x 8 holding 35lbs plate

D1- Ab wheel rollout hold 3 x 20sec….this was hard!

D2- Plate pinch with 3 x 10lbs plate 3 x 20sec./hand

Again goal was to go heaviest possible ASAP to get the feeling of heavy lifting and that is what I did.

DL

Friday – DE upper

A- Speed bench  95 x 6, 135 x 5, 185 x 3, 205 x 3, 185 x 3, 135 x 5

B- Close grip bench press  135 x 6, 185 x 5, 225 x 3, 235 x 2 and a half…

C1- Pull ups +20lbs DB holding with feet 2 x 8

C2- 1 arm DB push press  50  2 x 6-8/arm

D1- Purple band pushdown  2 x 30

D2- BB curls  2 x 8

Enough for 2day; the week was hard and I am tired, so this is enough.

DL

Wednesday – DE lower

Dynamic warm up + agility drills outside… I gotta be going a little too hard with this as I feel some shin splints coming back…

A- Sprints (with 40yds starting position)  5 x about 20m walking back slowly to the line in between reps

B- Rack pulls from bellow knee  225 x 3, 315 x 3, 365 x 3….then backoff with 225 x 15…then power shrugs 135 x 20

C- Alternated reverse front lunges  95 2 x 8/leg

D- Deadbug leg raises  2 x whatever

That was it, AND way enough with that high temperature and all those plyos at the begining…

DL

Monday – extra whatever

Dynamic warm up outside + agility drills

A1- Power cleans  115  2 x 5, 125 x 3, 135 x 3…slow and form not great

A2- Pulls ups 4 x 8-10ish….changing grip every set, the last one being chaos pull ups!

B1-Seated row to neck  3 x 15

B2- Push ups +45lbs plate on my back  x20, x12, x12

C1- BB Ab rollout 2 x 8

C2- Hammer curls  2x 10

Stretched, and that was it!

DL

Friday – Extra upper

A- Bench press  bar x 5, 95 x 4, 135 x 3, 185 x 2, then 225 x 1 rep every 30 sec. for 5 minutes….or was it 3?? I don’t remember. Then dropped the weight to 135 x max reps = 30

B- Pronated grip seated rowing  120 x 1 rep every 10 sec. for 5 minutes

C1- Hammer curl + press  40 x 8, 35 x 8, 35 x 6

C2- DBs shrugs 85 x 15, 80 x 15, 75 x 15

D1- Incline DBs elbows out extension  25 x 12, 30 x 10

D2- Neck flexions with 10lbs plate x 2 x 10

E1- Purple band pushdown  2 x 30

E2- Low cable curls 2 x whatever

That’s it…took my dynamic warm up outside with some speed/agility drills once again and I think I’m gonna keep on doing that for a while to bring my reflexive and RFD abilities up a bit.

DL

Wednesday – Extra lower

Tookmy warm up outside to kick things off…how nice is it to get out without freezing our ass off and being in 5′ of snow… I love spring! Enough with the weather, now here’s 2day’s training:

A- Box jumps  4 x 3…increasing box height every time

B- Altitude landing from about 24″  1 x 3 on both feet and 1 x 4 in split stance

C- Front squat  bar x 5, 95 x 4, 135 x 3, 185 x 2, then 225 x 1 rep every 30 sec. for 3 minutes

D1- DB swing 3 x 12 with 60

D2- SB crunch  3 x 20….yeah, I really did SB crunches!!

E- DBs bulgarian split squats 2 x 10/leg with 25s – 30 sec. rest between legs

That was pretty much IT! Pretty good training. I’m still wondering if I go back on PL style training this Saturday or wait another week….anyways, we’ll see.

I’m out.

Random Upper – Monday

A- Power clean from hang  95  1 rep every 20 sec. for 8 minutes = about 24 reps

B1- Pull ups BW, switching grip every set  4 x 6-10ish

B2- Prone internal rotation  2 x 15/arm // Prone cobras 2 x 12

C1- Push up + row  2 x 12-15 with 20s

C2- Reverse face pulls 2 x 12

D1- SB t-spine extensions  2 x

D2- Low cable curls  2 x whatever

That was it buddy! Good stuff!

DL

Maintenance lower body (Friday)

A- Front squat  135 x 6, 185 x 5, 205  3 x 5

B- High pull from the knees… which were actually low pulls ‘cauz I used 135 and it didn’t pulled very high.       3 x 5

Then I did some purple band psuhdown 2 x 30, and preacher curls 2 x 8, 10 with 25s on the bar. Also did some ab hold on the 45 back extension with a 25lbs plate for 45sec.  2x  and I think that was it…I don’t remember

Back to training

Here I am, a few days off after new PRs! 2day was prety much random stuff all the way. Here’s what it looked like:

Dynamic warm up

A bunch of plyo exercises: jump rope, then went outside for sprints’ leg drives and broad jumps…did a few of each…I really don’t know

A1- DBs bench  95s  2 x 8,  and did a few reps with one 80 and one 85 DBs by error and stopped there.

A2- Inverted rows (supinated)  2 x 12

B1- Back extensions 2 x 15 with 25lbs

B2- Seated cleans 2 x 12 with 20s

Then I did set of chin ups x 8-9, 1 x 10 leg curl which felt horrible in my groin and lower btw, then 1 set of pull ups off the beams. Finished with some rope stuff: Scarecrows 2 x 10 and Abs fallout 2 x 10…tried some inverted curls and that was IT.  A little too random for what I’m used to…and it was hot as shit in the gym….that SUCKS!!

DL