A- Standing BB military press 115 x 5, 125 x 5, 135 x 6….with the 6th one being pushed a little too much…
B- 45deg. incline DB press 70s 2 x 8, 1 x 6
C- Green band face pulls x15 for about 4-5 sets…I don’t remember
That was it. Used some fillers today: ankle mob, neck mob, supine hip internal rotations…about 2x each. Beside my shoulders burning like shit, that wasn’t nearly as hard as the squat training on Monday…Yeah I know, it’s upper body work!
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Foam Rolling
Mobility
Weight training circuit: a.bulgarian split squat b.elevated push ups c.back extension d.face pulls e.SB crunches f.DB curls g.lying DB triceps extension h. prone cobras ……did circuit 2x 15-20reps each exercises
20 min. walk on treadmill @ 60-70% …which was about 5.0 incline @ speed 3.4
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A- Box squat (back to real parallel depth which I haven’t done in a while) 235 x 5, 255 x 5, 265 x 5….Those were HARD!! especially the last 2 sets. This is unbelievable how sets of 5 feel like endurance!
B- Belt squat on the pulley 150 x 15, 2 x 12 @ 190
C- BB anti-rotations 55# 4 x 20
That was it. If I keep this level of intensity I will go Wendler’s way and keep it to 3 exercises/day…It was hard today and I’m gonna be sore as hell in my quads tomorrow morning. Period.
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A1- 1 arm military press 40 2 x 10/arm
A2- Seated overhand rowing 2 x 10-12
B1- Push ups 2 x 20ish
B2- Prone trap raise 2 x 12 with 5# DBs!! haha
C1- Purple band pushdowns 2 x 26
C2- Purple band face pulls 2 x 16
D- bunch of exte/int rotations for the shoulders with green light tube 1 x each
Finished with some band tractions and light stretching. Deload is done….next week is back to heavy shit on a 3 days/week powerlifting style…just bought Jim Wendler’s new e-book specifically on 3 days/week PL training, so I’m gonna give it a shot if I want to bust a 315 bench and 405 squat anytime soon!! YEAH BABY!!!
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A1- Front squats 185 1 x 5, 1 x 6
A2- DBs bench 80s 2 x 8…..easy
B1- Face pulls 2 x 12ish
B2- 1leg back extension BW 2 xc 8/leg
C1- Purple band pushdowns 2 x 30
C2- DB curls 2 x whatever… with whatever weight….
D1- X-band walk with purple 2 x 10/side
D2- Prone cobras 2 x 30sec.
IT…light stretching and ready for work!
A1- Deads 285 2 x 3
A2- Pull ups BW 2 x 5. *Filler: sidelying int rot
B1- Standing DBs overhead press 35s x 12, 40s x 12
B2- Walking DBs lunges 2 x 12 steps with 30s
C1- Prone int rot 2 x 12-15/arm with 5#
C2- Prone cobras face on incline bench 2 x 30sec.
D- Purple band pushdowns 2 x 30. *Filler: side lying t-spine rot.-ext. 2x
E- Miniband ankle dorsiflexions 2 x 12/12. *Filler: ankle mob. toes elevated
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A1-DB bench 90s 2 x 8, 75s x 13
A2- 1 leg crossover squat off bench 3 x 8/leg BW
B1- Seated row 180 x 10, 165 x 10, 150 x 10
B2- SB leg curl 3 x 10 BW
C1- DBs shrugs 2 x 15 @ 85s
C2- DB hammer curls 35 2 x 8
C3- Pallof hold 2 x 20sec./side
C4- Neck front hold on SB vs wall 2 x 20sec.
C5- Purple band pushdowns 2 x 30
That is it. Very short, little rest between sets and moderate loads. Next week is deload….
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A- 2 board press up to 245 x 1, 255 x 1, 265 x 1, 275 x 1, then 245 2 x 2…couldn’t have done more; that 275 took A LOT out of me, took about 10sec. to lockout… *Fillers: side lying int. rot. x 2, supine hip int. rot. x2
B1- Front squats 2 x 5 @ 185
B2- Reverse face pulls 2 x 12
C1- Purple band pushdowns 2 x 30
C2- Ab hold on 45deg. back extension with 45# plate 2 x 30sec.
That was it; High intensity, low volume….didn’t want to irritate my elbow since I started to play guitar again!!!!!!
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A- Deads up to 315 x 1, 345 x 1, 365 x 1, 385 x 1, 365 x 1, 315 x 1, 225 x 12. *Fillers: side lying internal rotations x2, ankle mobilizations x 2
B1- Parallel grip pull ups 2 x 5 +35#
B2- BB Reverse lunges off 3″ step 2 x 6/leg. *Filler: pec stretch x 2
C1- BB antirotations 3 x 16 with bar +10#
C2- Purple band pushdowns 2 x 30
C3- Seated purple band neck extensions 2 x 12
That was it. Intensity = high, took me an hour. Good to know that I can still pull 385 without much problem…I guess my strength is pretty much where it was since I began taking it easy on PL training….good thing….and I’ll be back soon just for the records!
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A1- 2 board press 245 2 x 2, 235 2 x 2, 185 x 12
A2- 1 leg crossover squat 3 x 6/leg BW. *Filler: neck mob. x 2
B1- DB floor press 90s 2 x 8
B2- Seated rowing 180 x10, x8. *Filler: side lying int. rot.
C1- SB leg curl 3 x 10
C2- DBs shrugs 3 x 15 85s
C3- Zottman curls 30s 3 x whatever
That was it….exhausted I am!
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