A- Standing BB military press up to 135 2 x 3
B- Power clean (upper body focus) 115 2 x 5
C- Ab wheel rollout 3 x 10
IT…now, 1 week off from the gym; I’ll probably be doing soft-tissue work, mobility and a bit of activations drills, but no more than this….I’m still thinking about what I’m gonna do for the next mesocycle….still looking for another change of pace for the summer…hmmmmm…..
D.
A- Chin ups +45# 2 x 3
B- Seated rowing 180 2 x 5
C- Close grip foam press up to 205 2 x 5
Foot stuff, static stretching, etc….
D.
A- Rack pulls from mid-shin up to 315 2 x 3
B- natural GHRs 2 x 5
C- BB antirotations 3 x 12
Also did ankle band dorsis, psoas activations, scap push ups, proprioceptive foot drills and neck work in between these 3 exercises……
D.
This week is the last week of the bodybuilding split; low volume/high intensity, so…..
A- 1 board press up to 225 2 x 3….W-E-A-K. Period.
B- DB bench 100s 2 x 5….how come I can still db press 100s?!?!
C- DB hammer curls 45s 2 x 5
That was IT!
D.
A- Behind the neck snatch grip press 95 3 x 8
B- DB shrugs 85s 3 x 10
C- Plate front raise 35 3 x 10
D1- Ab wheel rollout 3 x 10
D2- Ankle dorsiflexion with band and toes raise 2 x 10 of each
That was it…Then I did some sled dragging with Carl during his training with him on the sled(about 165#) ; parking lot x 4.
D.
A- Wide grip pulldown 135 3 x 8
B- Compound rows 3 x 10
C- Reverse flys on incline bench 3 x 10
D- DB lying triceps extension 35s 3 x 8
E- Cable overhead extension 3 x 10
Few stretches and ankle stuff….Tomorrow is last day of hypertrophy week (3 x 8-10), then next week is strength week…..and after that, is an off week planned and no more body part splits for a looooooong time! It sucks!
D.
A- Belt squat 3 x 10
B- 1 leg RDL 50 x 10, 60 2 x 8/leg
C- Natural GHRs 2 x 6
D- Low to high kneeling cable chop 3 x 10/side
Wellllll……that was pretty much it….
D.
A- DB incline bench 70s 3 x 8
B- Bench press 165 2 x 8, then push ups 1 x 11
C- DB flys 3 x 10
D- Cable curls 90 3 x 8
E- EZ-B reverse curls 3 x 10ish
That was it, with a bunch of stretching and activation drills…
D.
A- snatch grip behind the neck press 65 3 x 12
B- DB shrugs 55s 3 x 15
C- Side raises 3 x 15
D- YTWL 3 x 5,5,5,5
E1- Ankle stuff 2 x each
E2- Ab wheel rollout 3 x 8-10
E3- Bnad tractions 2 x
D.
A- Wide grip pulldown 120 3 x 12
B- Supinated seated row 105 3 x 12
C- Reverse flys DB 3 x 12
D- Lying DB triceps extension 20s 3 x 15
E- Compound row 3 x 15
F- Close grip bench 95 2 x 15, 1 x 12
G- Overhead cable extensions 3 x 12
Did some static stretching and lacrosse ball soft-tissue work on pecs/shoulders. Only 2 more weeks of this silly bodybuilding split….it sucks so bad; trainings are not even hard….we might as well call them “workouts” haha!
D.
