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
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………………………
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
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)…
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
After an entire week with the flu and another week doing silly bodybuilding split because of my low energy, I am back at it….and with the football season over and winning the league’s championship, I can now resume serious heavy lower body training…started this with a dynamic squat training.
Foam rolling
Mobility
A- Speed squat off box 165 6 x 2…speed wasn’t quite there, but let’s not forget I haven’t squatted in a while
B- BB step ups 125 3 x 5/leg
C- Reverse hypers (limited ROM) +20# DB 3 x 12
D- TRX ab fallouts 3 x 10
E- Farmer’s walk 95s 3 x 30-40yards
Static stretching + LaX ball on pecs, triceps and levators
No supersets 2day, but did a bunch of fillers…
Foam rolling
Mobility
A- Deadlift 315 6 x 1
B1- BB step ups 115 3 x 6/leg
B2- DB lat raises 3 x 8-10
C1- TRX inverted rows 3 x 8-10
C2- TRX ab fallouts 3 x 10
Lots of LaX ball on pecs, levators, biceps and triceps + static stretching lots of it as well….really love that new inferior capsule stretch for the soulder; does a lot of good!
Foam rolling
Mobility
A- speed squat 145 5 x 2
B1- Alternated incline DB press 70s 3 x 6/arm
B2- SB leg curl 3 x 12
C1- Low to high cable woodchops 3 x 8/side
C2- Cable scott curl 3 x
D- TRX YTWLs 2 x 5/each…lol that makes a lot of letters
LaX ball on pecs + static sretching
DONE!
Foam rolling
Mobility
A- 2 board press 245 3 x 1, 255 x 1
B1- Towel chin ups 3 x 8 BW
B2- Elevated feet push ups vs purple band 3 x 8
C1- Face pulls 3 x 12
C2- Hanging leg raises 3 x 10
LaX ball + static stretching
Foam rolling
Mobility
A- Deads 315 4 x 1, 335 x 1
B1- BB reverse lunges w/ front squat grip 95 2 x 8/leg
B2- Lateral raises 3 x 10-12
C1- Landmines 3 x 6/side BB only
C2- TRX inverted rows 3 x 10
Some static stretching and that was it.
