Due to some personal factors I decided to get back to strength training right now instead of in 11 weeks.
In fact I started last week. I’m up to 210lbs … I will probably work my way up to 220… as long as I have abs I can live with myself!
Here’s what I did so far
WORKOUT 1 - MAX EFFORT BENCH
A. Buffalo bar bench press with bungee bands: worked up to 335lbs. The bands provide an additional 70-80lbs at the top and the Buffalo bar adds around 2-3" to the range of motion.
B1. Close-grip bench press regular bar with bungee bands: 5 x 5 with 235lbs (again, the bands add 70-80lbs at the top)
B2. Jumpstretch band (green) triceps extension (band attached to the top of the power rack) 5 x max reps
C. Barbell rowing 3 x 5 with a close grip (worked up to 315lbs), 2 x 5 with a medium grip (worked up to 325lbs)
D. Power upright rowing 4 x 5 with 205lbs
WORKOUT 2 - EXTRA WORKOUT
A. Dumbbell triceps extension 3 x 15
B. Lat pulldown 3 x 15
C. Lateral raose 3 x 15
WORKOUT 3 - MAX EFFORT SQUAT
A. Box squat (wide stance, slightly below parallel) with 1 pair of green jumstretch bands: worked up to 465lbs (plus the bands)
B. Goodmorning 5 x 5 worked up to 295lbs
C1. Standing leg curl 5 x 5
C2. High pulley abs 5 x 12
D. Reverse hyper 5 x 5
WORKOUT 4 - DYNAMIC EFFORT BENCH
A. Speed bench press, regular bar, with bungee bands: 9 x 3 with 215lbs (3 close grip, 3 medium grip, 3 wide grip) 1 x 3 with 265lbs
B1. JM press 4 x 8
B2. Jumpstretch band triceps extension 4 x max
C1. “Bar in the corner” rowing 5 x 5, worked up to 315lbs (weight of bar not included)
C2. Pull ups 5 x max (7-10 reps)
D. Bradford press 3 x 10
WORKOUT 5 - DYNAMIC EFFORT SQUAT
A. Box squat 9 x 2 at 265lbs with green bands (3 wide stance, 3 medium stance, 3 close stance) 1 x 2 at 315
B. Dimel deadlift 3 x 15 at 225lbs
C. Jump squats 3 x 5 at 135lbs
D1. Leg curl 4 x 8
D2. High pulley crunch 4 x 12
WORKOUT 6 - EXTRA WORKOUT
A1. High pulley rear delts 5 x 8-12
A2. Seated row to the neck 5 x 8-12
B. Shrugs 5 x 5
That’s it so far…