this was from sat had about 25 min to train so didnt get to warmup, but i did play basketball earlier in the day for 2 hours
Front squat
barx5
65x5
85x5
105x5
125x5
135x3
145x3
155x3
Back squat(continuous ramp)
165x3
185x3
205x3
225x3
did some sled work right after 3 sets each of drags and running
Back and bis
Dynamic Warmup
these really stimulated my back
3a. barbell rows (2 second contraction for last rep in each set)
135x10
145x10
155x10
3b. pulldowns with lifting straps doing the grip work
100x10
110x10
120x10
DB curls
35x10
40x7
40x7
preacher curls
60x10
60x10
60x8-10 dont remember
gonna do some sled eccentric less back and bi stuff later
sled work later yest…
1 time each sled run and sled drag
circuit of low row, bi curl,a and regular row 8 reps each
1 time each sled run and sled drag
circuit of low row, bi curl, and reg row 12 reps each
Overhead Movement Pattern
Dynamic Warmup
Activation
1-arm clean and press db 15x5, 25x5, 35x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
145x3
Push Press
135x3
145x3
155x3
135x3
145x3
3a. Incline Bench Press
175x3
185x3
175x3
185x3
3b. Cable rows to the neck
80x10… 1sec hold
80x10… 1sec hold
80x10… fast
Bent-over lat raises
25lbx12
25lbx12
25lbx13
Lat raises
25lbx15
25lbx15
25lbx14
Front raises
25lbx15
25lbx15
4 hours later did some sled work
1 sled drags and sled runs each to warm up
then did 12 reps of a incline/military press up and then 12 face pulls
then 1 sled drag and run each
12 reps press and 12 facepulls
end
Deadlift/hamstrings
Dynamic Warmup
Conventional Deadlift
135x5
135x5(snatch grip)
185x5
205x5
225x3
245x3
265x3
285x3
315x3
Stiff-legged deadlift used straps for these which is why i was able to do more lbs
175x6
195x6
205x6/7
3a. Lying hamstring curls
110x8
130x8
150x8
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
95x6
95x6
95x6
4 sled drags and 3 sled runs each after workout… also do about 15 reps of eccentricless bicep curls and pull throughs
Bench movement
Dynamic Warmup
ACtivation
1 arm clean and press 15x5 25x4(R)x5(L)
plyo pushups 2x3
Deadstop flat barbell press from pins
Barx5
95x5
135x5
165x5
185x3
205x3
235x2
Flat bench press
185x3
195x3
205x3
225x3
245x2
3a. Cgbp
165x5
185x5
195x3
3b. military press grip shrugs
95x8
95x8
95x8
5a. flat chest flyes
20lb db x 10
30lb db x 10
5b. pushdowns
70x10
80x8
sled work at night
1 sled run and drag each to warmup
10 chest presses then ran the rest
1 sled run
10 chest press then dragged
1 sled drag
Squat pattern
Dynamic warmup
Front squat(ct style with the wrist straps)
barx5
barx5
95x5
115x5
135x5
155x3
175x3
185x3
Back squat(continuous ramp)
185x3
205x3
225x3
245x2
3a. Rope pulldowns on lat machine facing away
60lbs x 12
60lbs x 10
3b. Swiss ball crunch
BWx15
BWx14
2 hours led did tire stuff
4 sled runs and 4 sled drags backwards
Back and bis
Dynamic Warmup
these really stimulated my back
3a. barbell rows (2 second contraction for last rep in each set)
135x12
145x12
155x12
3b.pulldowns with lifting strapsdoing the grip work
100x12
110x12
120x12
DB curls
35x10
40x8
40x7
preacher curls
60x10
60x10
60x10
sled work hour later
1 sled run and drag each warmup
8 low rows, high rows, and bi curls each
sled run back
8 low row, high row, and bi curls each
drag back
2-4 more low, high and bi curl
done
Overhead Movement Pattern
Dynamic Warmup
Plank 1min
Side plank 30 sec
Activation
1-arm clean and press db 15x5, 25x3, 35x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
150x2
Push Press
135x3
145x3
160x1
135x3
145x3
3a. Incline Bench Press
175x3
185x3
175x3
185x3
195x3
3b. Cable rows to the neck
80x12… 1sec hold
80x12… 1sec hold
80x12… fast
4a. bent over lat raises(no rest)
20lbsx17
20lbsx14
4b. lat raises(no rest)
20lbsx14
20lbsx11
4c. front raises(rest)
20lbsx11
20lbsx11
Later sled work
1 sled run 1 sled drag
15 reps of military/incline press and face pulls
1 sled run
1 sled drag
12-15 more reps of military/imc and face pulls
Deadlift/hamstrings
Dynamic Warmup
Plank 1min
Side plank 30 sec
Conventional Deadlift
135x5
135x5(snatch grip)
185x5
205x5
225x3
245x3
265x3
285x3
325x3
Stiff-legged deadlift used straps for these which is why i was able to do more lbs
185x6
205x6
215x5
3a. Lying hamstring curls
120x8
140x8
160x5
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
95x6
105x4
105x3
just did the sled work this morning…
2 sled runs and drags
9 bicep curls and pull throughs
1 more sled run and drag each
Bench movement
Dynamic Warmup
Plank 1min
Side plank 30 sec
ACtivation
1 arm clean and press 15x5 25x4(R)x5(L)
plyo pushups 2x3
Deadstop flat barbell press from pins
Barx5
95x5
135x5
165x5
185x3
205x3
235x3
Flat bench press
185x3
195x3
205x3
225x3
245x3
3a. Cgbp
175x5
185x5
195x4
3b. military press grip shrugs
95x10
95x10
95x10
5a. flat chest flyes
25lb db x 10
30lb db x 8
5b. pushdowns
80x10
80x8
Squat pattern
Dynamic warmup
Plank 1min
Side plank 30 sec
Front squat(ct style with the wrist straps)
barx5
barx5
95x5
115x5
135x3
155x3
175x3
185x3
Back squat(continuous ramp)
185x3
205x3
225x3
245x3
3a. Rope pulldowns on lat machine facing away
60lbs x 12
60lbs x 12
3b. Swiss ball crunch
BWx15
BWx15
Sled work after
1 sled run and sled drag each
since i didnt do the tire last night i did the eccentric less chest stuff today…
10 reps of chest press and 10 reps of face pulls
1 sled run and drag each
10 reps of chest press and 10 reps of face pulls
2 sled runs and drags each
endd
Back and bis
Dynamic Warmup
Plank 1min
Side plank 30 sec
these really stimulated my back
3a. barbell rows (2 second contraction for last rep in each set)
145x12
155x12
165x7
3b.pulldowns with lifting strapsdoing the grip work
110x12
120x12
130x10
DB curls
35x10
40x9
40x7
preacher curls
60x12
60x11
eccentricless training
1 sled run and sled drag each
18 reps of low rows bi curls and normal rows
1 sled run and sled drag
Overhead Movement Pattern
Dynamic Warmup
Plank 1:15
Side planks 35-40 secs each side
Activation
1-arm clean and press db 15x5, 25x3, 35x3
Plyo pushups 1x3
Deadstop Standing Overhead press from pins(nose/eye level)
Barx5
65x5
85x5
105x3
115x3
125x3
135x3
150x3 crushed
Push Press
135x3
145x3
160x3 crushed it
135x3
145x3
3a. Incline Bench Press
155x3
175x3
185x3
195x3
175x3
185x3
195x2
3b. Cable rows to the neck
90x8… 1sec hold
90x8… 1sec hold
90x8… 1sec hold
4a. bent over lat raises(no rest)
20lbsx15
20lbsx14
4b. lat raises(no rest)
20lbsx15
20lbsx15
4c. front raises(rest)
20lbsx15
20lbsx15
Sled work hour later
25 reps of military press and 25 reps of face pulls
5 reps of each back and forth
Deadlift/hamstrings
Dynamic Warmup
Plank 1:15
Side plank 35sec
glute bridges 4x5 (5 sec hold for each rep, 10 secs on last set)
long jumps 2 x 3
Conventional Deadlift
135x5
135x5(snatch grip)
185x5
205x5
225x3
245x3
265x3
285x3
335x1
Stiff-legged deadlift used straps for these which is why i was able to do more lbs
185x8
205x6
215x6
3a. Lying hamstring curls
130x8
150x8
160x6
3b.Barbell curls
65x6-warmup before hamstring curls
75x6-warmup before hamstring curls
95x6
105x5
105x4
Sled work
12 bicep curls and 12 pull throughs
3 sled run and sled drags
done … 100 degrees outside i was soaked more than usual
Bench movement
Dynamic Warmup
Plank 1min
Side plank 30 sec
worked out with dad didnt have time to do activation stuff…
Deadstop flat barbell press from pins
Barx5
95x5
135x5
165x5
185x3
215x3
245x1
Flat bench press
185x3
195x3
205x3
215x3
235x3
250x1/2
185x3
205x3
225x3
Dips
BWx8
BW 25x8
Bw 45x8
4a. flat chest flyes
30lb db x 10
35lb db x 10
40lb db x 6
4b. skulls crusher
60x8
80x6
80x5
5a. DB military press shrugs
45x10,10,8
5b. DB shrugs(2 sec pause each rest)
45x10,10,10
eccentric less stuff
25 reps chest press
25 reps face pulls
5 reps each then switch
Did a squat workout and back and bis workout throughout the rest of week…
wasn’t really feeling up to working out but going to hit it hard tomorrow…
ready to put some active rest and a few other things to the test.
Overhead Movement Pattern
Dynamic Warmup
Plank 1:15
Side planks 35 secs each side
2a. Push Press
135x5
145x5, 145x4
Active rest: Shrugs
95x10 2 sec hold each rep
95x10 2 sec hold each rep
95x20
3a. Incline Bench Press
60lb Dumbells x 5 was waiting for dude to finish did these in meantime
70lb Dumbells x 5
155x5
165x5. 165x5
Active rest: Cable rows to the neck with rope
70x8 2 sec hold each rep
70x8 2 sec hold each rep
70x15
70x15
70x15
AR bodyweight squats x15 after each set
4b. front raises seated first rest 10 seconds then standing
20lbsx14 then 6 standing
20lbsx12 then 6 standing
AR bodyweight squats x15 after each set
Sled work when i got home about 30 min later
32 reps of military press and 32 reps of face pulls
Deadlift/hamstrings
Dynamic Warmup
Plank 1:15
Side plank 35sec
did 2 set of glute bridges after the 135 sets
AR Lean away one arm delt raises with 15lbs 2x10
One arm front raises with 15lbs 2x10
AR
Bicep Reverse Curls followed by regular curls 4sets of 8 reps each with 70lbs Superset
tricep rope pushdowns 4sets of 8 reps with 70 lbs
Sled work
4 sled run and sled drags