Foam rolling
Mobility
A- Speed box squat 135 2 x 2, 155 2 x 2, 175 2 x 2
B1- Alternated incline DB press 70 3 x 6/arm
B2- back extension 1 x 12, SB leg curl 1 x 12
C1- EZ-B reverse curl + curl 3 x whatever
C2- Pallof press isometric holds 3 x (10sec. x 3)/side
TRX shoulders YTWLs 2 sets
LaX ball on pecs and levators + static stretching
Today was a freakin’ good training…the best in a long time….felt so good afterward…
Foam rolling
Mobility
A- 2 board press up to 3RM ; 205, 225, 235, 245
B1- Towel chin ups 3 x 8 BW….first time I tried this and, I ABSOLUTELY LOVE these!!!
B2- Feet elevated push ups vs band 1 x 10 vs mini, 2 x 8 vs purple
C1- TRX reverse flys BW 3 x 10
C2- TRX ab fallouts 3 x 10
Finished with some mini-band curls, static stretching with TRX and some LaX ball on pecs, biceps and levators
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.
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…..
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
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
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…….
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
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!
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
