Monday – whatever….

foam rolling

mobility

A- bench with 1 board  up to 205  2 x 3 tempo: 3-1-X

B1- Cable chest press  3 x whatever

B2- Lateral raises  3 x 8

C1- Parallel grip pull ups  3 x 9-10 BW

C2- Plank roll  v.2 3 x 10

Enough. That’s it.

Saturday – TBT

Foam rolling

Mobility

A- Speed squats  135  2 x 2, 155  2 x 2, 165  2 x 2….hurt that t-spine once again on the last freakin set…soooo mad…

Since it pretty muched screwed up my whole training , I did random stuff to complete my training….SB leg curl  3 x 12, push ups  3 x 15, pallof press 3 x (10sec. holds x 3)/side and farmer’s walk 3 x 40yards…..and a bunch of fillers: psoas activation, rectus femoris stretch, knee-to-knee stretch, 8-ball t-spine mobilization, neck iso holds, calf stretch…..

Wednesday – Upper body

Foam rolling

Mobility

A1- DB bench  85 x 5, 90  2 x 5

A2- Parallel grip pull ups  30#  3 x 5

B1- Machine chest supported row  3 x 10

B2- Purple band pushdowns  3 x 30

C1- Ab wheel rollout  3 x 8 easy

C2- Zottman curls  25s  3 x 8

Static stetches + LaX ball on pecs, biceps and levators

Monday – TBT

Foam rolling

Mobility

A- Sumo deadlift  245  2 x 3

B1- Seated rowing  150  3 x 8

B2- Lateral raises 25s  2 x 8

C1- Kneeling chops  3 x 8/side

C2- YTWLs  BW  3 x 5/each

Stretching + LaX ball on pecs, biceps, and triceps

Wednesday – Upper body

Foam rolling

Mobility

A1- Bench press  205 x 3, 215  4 x 3

A2- Parallel grip pull ups  +40#  5 x 3

B1- Push ups vs minibands x 12, then feet elevated 2 x 10

B2- Inverted rows pronated  BW with feet elevated  3 x 10

C1- Ab wheel rollout  2 x 10

C2- Zottman curls  2 x whatever

Lots of band tractions, LaX ball and static stretching ’cause my left shoulder was feeling akwardly bad….pain was starting at the rotator cuff and going down the arm through tricep and wrist extensors…don’t know where it’s coming from; gotta be from too much pressing or maybe just that weird position at my lap top, where I am most of the time these days…….

Monday – TBT

Day 1 of new mesocycle with each week looking like this: Monday- TBT, Wednesday- Upper body and Friday- TBT…It probably going to go this way until the end of my football season…Here’s 2day’s training:

Foam rolling

Mobility

A- Sumo deadlift  225 x 3, 245 x 3

B1- 1 arm push press  45  3 x 8/arm

B2- Supinated rowing  135  3 x 1o

C1- Kneeling low to high chops  3 x 8/side

C2- YTWLs  3 x 5/each

LaX ball on pecs and levator/rhomboids + static stretching

Friday – deload…

Foam rolling

Mobility

A- Box squat  up to 225  2 x 3 easy

B- Push ups  2 x 15

C- Supinated rowing  2 x 12

D1- Band pushdowns  2 x 25

D2- Supine no money external rotation  2 x 3(10sec. iso. holds)

Did a bunch of fillers + a few static stretches….That was it; new training starting on Monday!

Wednesday – deload

De load until next Monday so…..

Foam rolling

Mobility

A- Speed deads  185  7 x 1

B- Parallel grip pull ups  BW  2 x 10

C1- DB lat. raises  20s  2 x 12, 10

C2- Cable scott curls  2 x 10

D- Farmer’s walk  80s  3 x 40 yards

Static stretching

Monday – trained @ Bob’s 2day

Foam rolling @ home

Mobility

A- Speed front squat  135  2 x 2, 145  2 x 2, 155  2 x 2, 165  2 x 2

B1- Bench press  205  3 x 5

B2- Cable X Pulldown  3 x 10

C1- TRX push ups  x 5, x 9, x 8

C2- Seated rowing with supination  3 x 10

D1- YTWLs  2 x 5/each

D2- Band pushdowns  2 x 30

E- Landmines  3 x 12

Static stretching and scalenes massage

That was it….I absolutely love training at Bob’s gym….there’s so much stuff there isn’t at the Nautilus:  landmine, foam roller, TRX….and soon to be strong man stuff…………………….

Friday – ME bench

Foam rolling

Mobility

A- Rack floor press  up to 215 x 5, then up to 235 x 3, then up to 285 x 1….had time to do a bunch of fillers in between sets

B- EDT x 5 min. : 1. Incline DB bench  60s    2. Inverted rows BW

C1- Kneeling X scarecrows  3 x 10

C2- Plank roll  3 x random moves

D- No money drill with green tube  2 x 10

LaX ball on pecs and levator + self massage of the scalenes