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.