Notes
Pretty good but not what I was aiming for. Have another one this weekend where I’ll have to get 90-90-90 for a hard event to get into my ROTC tactics club so I’m sweating it a little.
Notes
Took it easy again cause I got a PT test I got to get a 90-90-90 for this weekend in order to tab for my tactics club. I promise I’ll get back to it hard next week haha.
C: GHR
BW+purple band deload x12x3
BW+red band deload x6
D: Ab Circuit- 3 times through
Sprinter Sit-up x10
V-Up x10
Toe Touch x10
Hip Raise x10
Notes
Had a crazy past few weeks with ROTC stuff but now I’ll be back to regularly tracking my workouts on here. I now have PT in the mornings so I’ll do my running work after that.
Went pretty smoothly although for future reference I should probably sit on the box more.
B: High Deficit KB Split Squat
44/hand x8x3
C: GHR
BWx8,5,5
Finally starting to get stronger with these.
D: Modified Reverse Hyper
blue band x20x4
Using John Rusins way to do RHs using bands and a GHD and I gotta say it’s pretty effective. Huge low back pump.
E: Standing Abs
purple band x25x3
F: Band Seated Hamstring Curl
red band x100 total reps
G: Band Pull Through
red band x100 total reps
Notes
Much better workout today, thanks for the morale boost @Bagsy ! Starting a new cycle and I’m going to be following a box programming template for assistance and dynamic effort work. Much more hamstring and low back work which is what I need right now as those are both weak areas for me. Really like the high rep injury prevention work at the end.
First time ever doing DE bench. Went good. Gonna follow a 50-55-60 percentage scheme with straight weight and trade out with RE effort every three weeks.
B: Pause Dips
BWx5
45x5
70x8x3
C: Pull-ups
BWx3
25x3
70x6,3
52x3,6
Realized I picked too heavy a weight for the progression and went down halfway through.
D: Strict BB Rows
45x10
95x5
135x10x3
i.e. barbell rows with my head on a box in front of me. Isolated the lats really well.
E: Lateral Raises
25x12x3
F: High-to-Low Band Chop
red band x15x3
G: Band Pushdowns
red band x100 total reps
H: Band Curls
red band x100 total reps
I: Post-Lift Running
5x400m hard
Rainy outside : (
Notes
Gonna start doing set cycling for assistance exercises (i.e. week one 3 sets, week two 4 sets, week three 5 sets, week four 5-6 sets).
i.e. doing a short pulse at the top of the movement.
Tricep Pushdown
30x50 total reps
Facepull
30x100 total reps
Post-Lift Running
3 mile base run
Notes
Started talking to my schools cross country/track coach and I’m gonna be more structured and frequent with my running. Gonna get that 13:00 two mile if I die haha.
Notes
Gonna start doing 5/3/1 for awhile cause I’m realizing that I’m simply not advanced enough for a westside template. Just gonna do the program plus a simple fsl 5x5 with all my lifts. Gonna start being more diligent about tracking too as I’ve been slacking lately.
Notes
Great sleep last night and a pretty good workout. Love the more full body nature of 531 assistance work. If anyone is wondering I’m following the Original 531 with FSL 5x5 template from 531 Forever. Due to a high volume of running I’m gonna do 3x5 FSL like Jim recommends.
Did these in the smith machine with a bench while dangling kettlebells from a dip belt.
Full Range Overhead Raise/SS/Lat Pulldown
25x10/40x10
45x10/80x10
65x6x3/100x6x3
71 total reps for push. 38 total reps for pull
Hyperextension Good Morning
25x10
45x6x3
Flutterkicks
BWx50 total reps
78 total reps for Legs/core
Notes
Felt like shit going into the gym today due to soreness but actually ended up having an alright workout once I got warmed up. Had good sleep and nutrition going into it.
Had to cut some accessories short to the gym closing.