Part 1(the short one): A1- Close grip bench 185 x 6, 205 x 6 A2- Parallel grip chin ups 2 x 6 +30lbs
Part II (a few hours later):
A1- Close grip bench 225 2 x 4
A2- Parallel grip chin ups +35lbs 2 x 5
B1- Seated row to neck 3 x 12
B2- Lying DBs triceps extension 2 x 10-12
B3- Lateral raises 3 x whatever
C1- Neck flexions on bench with 10lbs plate 3 x 15
C2- Reverse curls BB 3 x 10ish
D1- Purple band pushdowns 2 x 35
D2- Tube curls 2 x 20
D3- DB shrugs 2 x 15 with 85s
A- Box squat, parallel to the floor up to 295 x 1, then box 2″ above parallel 315 x 1, 325 x 1, then box 4″ above parallel 335 x 1, 345 x 1, 355 x 1….I’m not doing much squats these days and it shows.
B- Deads off the floor 365 3 x 1 with 60-90 sec. rest
C- 1 leg squat off box 2 x 8/leg BW
D1- x-band walk 2x
D2- Pallof hold with tube 2 x
D3- Knee tucks w/ bosu 2 x
That was IT…and enough.
DB flies 15lbs x 14 then 10 x 5 w/ 10sec. rest
Wide grip seated rows 1rep every 5sec. for 3 minutes
Tabata on treadmill speed 6.2 @ 15% incline for 4 min.
Then, I did 2 sets of DB shrugs, 2 sets of BB curl and 2 sets of DB hold for grip….And that was pretty much it.
A- 3 board press 255 x 1, 265 x 1, 275 x 1, 285 x miss….can’t believe I can actually 2 board press more than 3 board…how weird is that??
B- Low incline DB press 85 x 6, 90 x 5….stopped there ’cause my shoulder started to hurt a bit.
C- Elevated feet inverted row 3 x 10 with 35lbs plate on chest
D1- Reverse face pulls 2 x 10-12
D2- Push ups vs mini-bands 2 x 20
That was it….btw, ACA stands for Alex Choked Again. I’ll probably write this a few times in the following weeks!
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A- Power cleans 115 2 x 3, 125 2 x 3
B- Chin ups 2 x 10
C- Supinated pulldown 3 x 8-10
D- BB military press 95 x 6, 105 x 5, 115 x something, 125 x something…
E1- DBs lying triceps ext. 30 x 10, 35 x 10
E2- BB reverse curls 2 x 10
E3- Seated row to neck 2 x 12
….Later, did the cardio challenge at gym, which I hate for the record. It was: 10min. TM @ 15% incline, 10min. CT @ 11, 10min. of the WORST SHIT EVER called the Lifestep and 3 songs on the DDR. I sweated like a pig finished with an average score.
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A- Box squat 2″ above parallel 275 x 1, 295 x 1, 315 x 1, 335 x 1
B1- BB reverse lunges 105 3 x 8/leg
B2- 1leg RDL 50 3 x 8/leg
C- Ab work: Plank rolls on ball and Pallof holds with band, 2 sets each
IT.
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A- 2 board press 225 x 1, 245 x 1, 255 x 1, 265 x 1, 275 x 1, 285 x 1….technique was good, speed was there; I’m pretty pleased with that 285 coming up without much difficulty.
B- Close grip bench 185 x 6, 205 x 5, x 6, 225 x 3
C- Pronated seated rowing 3 x 10-12 @ 120
D- Purple band pushdowns x100 reps…as I felt my elbow hurting just a little…
Didn’t do much more…still took me an hour ’cause the board press was getting a little long with all these rest periods, but very good training overall. I haven’t been doing any real big ME training lately, so I’m pleased with the outcome.
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A- 225 bench test x max reps = 8
B1- Pull ups +20lbs 3 x 4-5
B2- 1arm DB clean+press 50 x 4/hand, 55 2 x 4
C- DB Lat raises/curls 2 x 10/10 with 20s
That was it. Just for the records, I did cardio on Thursday: Tabata’s 2 x 4min. on the TM with 15.0 incline @ speed 6.0
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A- Front squat up to 185 x 5, 205 2 x 5
B- DB swing 3 x 10 with 65
C- Step ups 95 2 x 8/leg
D1- Pullthrough 2 x 12
D2- DB shrugs 2 x 15
Some mixed ab stuff to finish up; did Pallof holds with band, Planks roll on ball and Knee tucks on Bosu.
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A- Bench press 225 x 2, 245 x 1, 265 x 1, 275 x 1…no problem here, everything went good!
B1- DBs floor press 100s 3 x 5
B2- Lying chest throws 3 x 6…Just wanted to know how Jon’s trainings with MMA guys felt like…liked it; mixing heavy weights with explosive training without a lot of fatigue…cool.
C- Feet elevated inverted rows BW x 12, 2 x 10 with 25lbs plate on chest
D- Incline elbows out extension 35s 2 x 10
E- Jon’s ab circuit 1x
Enough 4 2day.
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