A- 2 board press up to 255 x 1…not so hard
B- Clusters 2 board press 1 x (4 x 2) @ 205 with wide grip, 1 x (4 x 2) @ 215 with medium grip and 1 x (4 x 2) @ 185 with close grip
C1- Seated rowing with supinated grip 3 x 8-10 @ 135
C2- Scap push ups 3 x 8-10
D1- Purple band pushdowns 2 x 30
D2- Neck with ball vs wall 2x 20sec.
Finished with BW YTWL x 1, and that was it….with a lot of stretching and mobility drills as fillers 2day.
D.
A- 2″above parallel box squat 255 x 2, 275 x 2, 295 x 2
B- DB bulgarian split squat 45s 3 x 5/leg
C1- Low to high cable woodchop 2 x 8/side
C2- Pullthroughs 2 x 10
That was pretty much it.
D.
A- High rack floor press up to 265 x 2, then 275 x 1 and missed rep #2
B1- DB bench 100 x 6, 90 x 7
B2- 1 leg DB calf raise 2 x 10/leg
C1- Inverted row pronated grip BW 3 x 10
C2- Scap push ups 3 x 8
D- 1 arm curl + press 35 x 6, 30 x 6
Purple band pushdowns for 2 x 30 and tractions for shoulders…..
That was it.
D.
A- Deadlift 225 7 x 1 with 30sec. rest, then 275 x 1, 315 2 x 2
B1- Wide grip pull ups from roof beam 3 x 7 BW
B2- Push ups vs purple band 3 x 10
C1- YTWLs 2 x 5,5,5,5
C2- Cable reverse scott curls 2x….already too much information for biceps exercise
C3- SB neck work 2x
That was IT.
D.
A- 3 board press up to 235 2 x 2
B- Rack lockout from floor 185 x 5, 205 x 5, 225 x 3, 235 x 3
C- 1 arm DB row 75 3 x 10/arm
D1- Side raises 2 x 8
D2- Neck with ball vs wall 2x
E1- Reverse face pulls 2x 10
E2- Pallof holds 2 x 20sec./side
….also did a bunch of fillers; stretching 4 the hip int rot, rotator cuff, mobility 4 ankles, t-spine……
D.
A1- DB bench 95 x 5, 90 x 5, x 6
A2- Parallel grip pull ups +40# 3 x 5
B1- 1 arm standing row 3 x 10/arm
B2- Purple band pushdowns 3 x 20
B3- Suspended knee raises 3 x 8
C1- EZ-B reverse curls 2 x whatever
C2- DB shrugs 70s 2 x whatever
C3- Neck work with SB vs wall 2x
Sled draging for 10 minutes changing way every time….
That was it, I’m done….football practice tomorrow…..
D.
A- Box squat 185 4 x 2(speed), then 225 x 2, 245 x 2
B- 1 leg crossover squat off box BW 3 x 6/leg
C1- DB swing 65 2 x 10
C2- Plank roll v.2 2 x 10
C3- Neck work SB vs wall 2 x 20sec.
A bunch of ankle and hip internal ROM drills in between sets, some static stretching at the end and that was it.
D.
A- 3 board press 225 x 2, 235 x 2, 245 x 2
B- 3 board close grip bench 185 x 8, x 6
C1- Reverse face pulls 3 x 12
C2- Neck work; front + back vs ball on the wall 2x each
Finished with 2 sets of curls for the girls…also did a bunch of fillers 2day in scap push ups, lying hip internal rotation, shoulder int. rot., pec stretch, rectus stretch…..
That was it….didn’t feel like training in the first place…
D.
A1- DB bench 85 2 x 8
A2- Seated rowing 165 2 x 8
B1- Seated cuban press DBs 2 x 8-10
B2- Face pulls 2 x 10
C1- Pushdowns 2 x 12ish…
C2- Cable scott curls 2 x 10
D- BB antirotations 2 x 12
Bunch of fillers: supine int. rot., ankle mob., side lying int rot., pec stretch, slide board adductions, dead bug psoas activation….
That was IT!
D.
After succeeding with the fire fighters’ tests, I am back to training….Now f**k cardio, I am going to be training for football starting next week….this week will be a kind of deload doing pretty much what I’ll be feeling like doing. Here’s what came out 2day:
A- Squat 135 2 x 3, 185 2 x 3, 225 x 2, 255 x 1
B- Bench press 135 2 x 3, 185 2 x 3, 225 x 1
C1- reverse face pulls 2 x 12
C2- Neck with ball vs wall 2 x 20sec.
C3- Pullthrough 2 x 12 easy
C4- Prone internal rotation 2 x 10/arm
C5- Slideboard adductions 2 x 10
C6- Dead bug hip flexion with mini-band 2 x whatever
Static stretching and that was it!
D.
