A- Sumo deads 225 x 5 easy, 255 x 5, 275 x 7 with the grip giving up….
B- Pullthrough 4 x 12
C- BB ab rollout 3 x 8…I haven’t been doing tese in a while and it shows…
No fillers 2day, I was kinda lazy and lacking some time, but that really isn’t an excuse…
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A- Clean & press 105 x 5, 115 x 5, 125 x 5
B- 45deg incline DB press 85s 3 x 7
C- Face pulls 4 x 12
That is IT. Did some fillers, but do not remember…
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A- Med stance low box squat (about 2″ below parallel) 185 x 5, 205 x 5, 225 x 7….I’m just SOOO weak with those but I like ‘em…they work great on power from the hole and hit the spinal erectors hard.
B- 1 leg crossover squat off box 2 x 8/leg BW
C- Cable woodchops 3 x 10-12/side
That is all I did…Fillers were pec stretch x2 and side lying int rot x2. Training wasn’t so bad even if I was still sore as shit in the whole lower body from touch football on Saturday…
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A- Bench 185 x 5, 195 x 5, 205 x 3
B- Lateral raises 20s x 15, 2 x 12
C- Wide grip lat pulldown 3 x 12
IT.
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A- Deadlift 245 x 5, 265 x 5, 285 x 5. *Filler: Side lying int rot x2
B- Back extensions VS purple band 3 x 12
C- Pallof press 1 x 12/side, then 2 x 20sec. holds/side
That was it!
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A- BB Military press 95 x 5, 100 x 5, 105 x 5. *Filler: ankle mob x2
B- SB DB press 70s 2 x 12, 1 x 10. *Filler: supine int rot x2
C- Incline reverse fly 3 x 12
Light stretching and that was IT.
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A- Box squat 245 x 5, 275 x 3, 315 x 2…95% of my estimated 325 1RM was actually 307,9384756; so I said f*ck it and went for 315 and TOTALLY smoked it! …therefor, I went for 2!
B- Bulgarian split squat with DBs 40s 1×8/leg, then 2 x 6
C- Belt squats 1 x 12 @ 190…since I really didn’t want to do 4 sets of bularian split squats
D- McGill’s crunches 3 x 10/leg with 35# plate
That was it. Fillers: pec stretch x2, side internal rotations x2, seated t-spine rotation-extension x2.
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A- Bench 195 x 5, 225 x 3, 250 x 2 +1forced rep…Except for my last set, I experimented with a new bench technique with grip a little wider and the feet pulled more underneath the bench which creates a bigger arch and more tightness among the whole body.
Benching this way was OH SO painful in my hips and groin….every damn tissue in this area was maximally stretched….I know it doesn’t look that bad on the video, but trust me it hurts the first time you try it!
B- DBs floor press 105s x 7, 2 x 6, 70s x 11
C- Wide grip pull ups BW 1x 8, 2 x 6
That was it. Fillers 4 2day were ankle mobilizations and supine internal rotations for 2 sets each. The only exercise I didn’t push that much was the pull up and this is the one I’m most sore from…anyone getting this?? Tomorrow is squattinnnn time baby…YEAH!!!
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A- DL 305 x 5, 345 x 3, 385 x 1…back started to round a little with last rep @ 345 and with single @ 385, but besides that, weight felt OK. *Filler: Side lying internal rotation x2
B- Good AM 135 x 10, 155 2 x 8, 165 x 6. *Filler: pec +levator stretch 1x/each
C- Ab fallout 3 x 8….didn’t do much more than that since I didn’t want to be sore in my triceps for wednesday’s bench.
That was it. Good AM were hitting the low back hard…wanted to work on my arch so I would round less on the deads.
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A- Standing BB military press 125 x 3, 135 x 3, 145 x 4. *Filler: ankle mobilization x2
B- Push ups vs. purple band x13, x11, x10. *Filler: supine hip internal rotation x2
C- Reverse face pulls 3 x 12. *Filler: 8-ball t-spine mobilization x2
That was it. Tired + lack of caffeine + overhead pressing = not very productive training…not that bad, just OK.
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