Wednesday – upper body deload

Foam rolling

Mobility

A- DB floor press  90s 2 x 3

B1- Elevated feet push ups  2 x 10

B2- Seated rowing  135  2 x 10

C- Side-lying external rotations  2 x 10/arm

Did a bunch of fillers in between sets and that was it.

Friday – front squat and deads

Foam rolling

Mobility

Front squat  up to 1RM:  205, 235, 255

Deadlift up to 1RM:  315,  365

That was IT….i felt SOOOOOO beat up, so I didn’t do anything more than this.

Wednesday – bench and chins

Foam rolling

Mobility

A- Bench press  up to 1RM  245 x 1

B- Chin ups  up to 3RM  267.9 x 3…..missed on 272.9 because I was kicking like a jerk to get up

C- T-bar bent over row  3 x 8 and I dont know how much was on…..I was just run down at that point

D- TRX Ys  3x whatever

A few static stretches

Monday – DE lower body

Foam rolling

Mobility

Broad jump testing (did 4-5 tries): 101″

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

B- DB reverse lunges off 4″ step  35s  2 x 8/leg

C1- Natural GHRs  3 x 5

C2- BW reverse hypers  3 x 12

C3- Toes raise  3 x 10

D- Cable woodchops  3 x 8/side

Lots of static stretching and tried a few drills I learned at Cressey’s seminar….good stuff

Saturday – Hotel room training

Mobility

A1- 1 leg squat to bench vs purple band  3 x 8/leg

A2- Push ups vs purple band  3 x 10

A3- Purple band curls  3 x whatever

B1- Med grip pull ups  3 x 8

B2- Pallof holds with mini-band  3 x 20sec./side

B3- Standing Ts with mini-band

A few static stretching and that was it….I was in an hotel room the night before Cressey’s seminar and needed to get a training session in. That is what came up as I needed a total body training; intensity was pretty good and time was 20 min.

Wednesday – ME upper

Foam rolling

mobility

A- 3 board press  up to 235  3 x 1, 245 x 1

B- Low incline DB press  80s  3 x 5….not too hard

C- 1 arm DB row  80  3 x 8/side

D1- Cable external rotation  3 x 10-12/arm

D2- EZ-B curls 3 x whatever + whatever….

Band tractions + band pushdowns  3 x  30

Monday – Lower body

Foam rolling

Mobility

Tested vertical jump and bounce drop jump 2day before training…

VJ: 25″

BDJ: 22.5″

A- Speed box squat  165  6 x 2

B- 1 leg squat off box  +15#  3 x 5/leg

C1- Natural GHR  2 x 5

C2- Reverse hypers (limited ROM)  BW  2 x 15

D1- BB antirotations  +20#  3 x 5/side

D2- DB shrugs  85s  3 x 15

LaX ball on pecs, biceps, levators and triceps + static stretching

No superset again because a lot of fillers………………………

Saturday – DE bench and extra upper body

Foam rolling

Mobility

A- Speed bench  155  6 x 3

B1- Parallel grip pull ups  +30#  3 x 4

B2- TRX push ups  3 x 6

C1- X pulldown  3 x 10

C2- Seated cleans 20s  3 x 10

Finished with one set of 4 random curl variations

Static stretching

Friday – Lower body

Foam rolling

mobility

A- Box squat  185 x 3, 205 x 3, then added 2″ to the box and 225 x 3, 235 x 3, 255 x 3

B- Deadlift  275 x 1, 295 x 1, 315  2 x 1

C1- TRX ab fallouts  4 x 10

C2- TRX chops  4 x 5/side

C3- TRX jacknifes  4 x 10…done this in a circuit fashion with no rest in between sets

Static stretching and I was fried (in a CNS way)…

Wednesday – benching with Ming

Foam rolling

Shoulder warm up

A- 3 board press   205 x 3, 225 x 3, 235 x miss on 3rd rep….soooo deceiving

B- DB bench  90s  3 x 5

C1- Seated pronated rowing  3 x 10

C2- Lateral raises  20s  3 x 10

D- TRX  I, Y, T’s  3 x 5/each

Did some crunches and burpees following Ming…..and of course good ol’ static stretches to finish