So I’ll be including a screenshot of the actual program for reference of what I am supposed to do each week so it can be compared to how the week actually plays out. This week ended up being a very busy and high stress for me so it really forced me to focus on getting in things when I could, and make up my missed lifts/volume when I could. All in all, despite how chaotic things were, I am fairly pleased with how things actually played out.
ACCUMULATION BLOCK 1 - WEEK 1
Day 1 (Monday)
Problem: Tight Hips, Inactive Glutes
Movement Prep: Hanging Hip Distractions
Squats w/ 70 lbs in Bands
200 + black bands (270) x 4 @ .40 m/s ----------> MODERATE
220 + black bands (290) x 4 @ .33 m/s ----------> CHALLENGING
Gargoyle Belt Squats
45 x 3, 90 x 2
180 x MISS
135 + chains x MISS
135 x 2 ----------> CHALLENGING
https://www.instagram.com/p/BQwow4gDV2k/?taken-by=kjmont12
##Day 2 (Wednesday)
Problem: N/A
Movement Prep: None
Gargoyle Belt Squats
Unloaded x 5, 50 x 5, 90 x 3, 124 x 2
152 x 1 ----------> PUSHING LIMIT
136 x 2 ----------> HARD
114 x 5 ----------> CHALLENGING
Belt Squat Marching - 2 x 50 steps per leg w/ 180 ----------> MODERATE
Pony Rides - 1 x 50 w/ PURPLE Band around hips + BLACK band out in front ----------> MODERATE
https://www.instagram.com/p/BQ1qZhEj-yk/?taken-by=kjmont12
Day 3 (Thursday)
SESSION 1
Problem: N/a
Movement Prep: None
Gargoyle Belt Squats
50 x 3, 90 x 3
145 x 3 ----------> PUSHING LIMIT
Bosu Ball Leg Curls - 3 x 16 w/ bw ----------> MODERATE
Lying Leg Curls - 2 x 20 w/ 40 ----------> CHALLENGING
##SESSION 2
Bent Over Rows
2 x 8 w/ 125 ----------> EASY
2 x 8 w/ 145 ----------> MODERATE
Chest Supported KB Rows
1 x 12 w/ 20s ---------> EASY
2 x 12 w/ 30s --------->MODERATE
Day 4 (Saturday)
Problem: Tight Hips, Sore Adductors, Glute Inactivity, Left Knee Posterior Pain & Instability
Movement Prep: TKEs, Hip Side to Side, Single Leg Rolling Glute Drives, Lying Glute Squeezes
SSB Squats to 13.5" Box (No Belt or Knee Sleeves)
185 x 6 @ .41 m/s ---------> MODERATE
185 x 6 @ .41 m/s ---------> MODERATE
Gargoyle Belt Squats
50 x 4, 90 x 4
140 + 1 (Rest Paused - 30 sec rest) ---------> CHALLENGING
https://www.instagram.com/p/BQ9Usb7DgqA/?taken-by=kjmont12
##Day 5 (Sunday)
##SESSION 1
Problem: Inactive Rhomboids, Poor Scapular Function
Movement Prep: Prone “Reach Back’s”/Rhomboid Activation Drill
KT Floor Press (Touch & Go)
155 x 10 ----------> MODERATE
155 x 10 ----------> MODERATE
155 x 10 ----------> HARD
155 x 8 ----------> HARD
155 x 8 ----------> PUSHING LIMIT
Floor Power Flys
30 lb KBs x 8 ----------> LIMIT
20 lb KBs x 15 ---------> PUSHING LIMIT
15 lb KBs x 15 ---------> MODERATE
15 lb KBs x 15 ---------> MODERATE
Band Tricep Extensions
BLACK band x 50 (Standing) ----------> HARD
BLACK band x 25 (Bent Over) ----------> HARD
RED band x 25 (Bent Over) ---------> MODERATE
RED band x 25 (Bent Over) ---------> MODERATE
https://www.instagram.com/p/BQ_w08IDiA-/?taken-by=kjmont12
##SESSION 2
Problem: N/A
Movement Prep: None
Bent Over Rows
2 x 10 w/ 145 ---------> MODERATE
2 x 10 w/ 145 ---------> CHALLENGING
Duffin Upright Rows
20 x 15 ---------> MODERATE
20 x 15 ---------> CHALLENGING
20 x 15 ---------> CHALLENGING
20 x 14 ---------> LIMIT
Bent Over Rows w/ Curl Bar - 2 x 15 w/ 60 ----------> CHALLENGING
Band Pull Aparts - 3 x 20 w/ torn RED band ---------> CHALLENGING
##MISSED LIFTS
Bosu Ball Leg Curls - 3 x 16
Lying Leg Curls - 2 x 20
Lateral Raises - 7 x 8-12
Curls - 6 x 8-15
Curls - 6 x 12-20