Todays Training:
Warmup:
Ground Movement
TKE x50
Leg Swings x10
Workout:
Squat 695x3-Was supposed to do three sets but I jacked my glute up so called it after 1 set, still a pr so cant be too mad
Pause Squat 635 5x1
Sumo Deadlift 405 3x5
Band Goodmorning 100
TKE 100
Todays Training:
Warmup:
Ground Movement
TKE x50
Leg Swings x10
Workout:
Deadlift 735x1-PR
Double Pause Deadlift 700 3x1
RDL 465 3x6
Pit Shark 6 Plates 3x12
Banded Good Morning x100
You wouldn’t happen to be a…lifter with attitude…by chance? Because I ran across a real nice 735lb PR…
You caught me
Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20
Workout:
Military Press 205 4x5
Pullups 106 4x1
DB Bench 130 3x10
DB Row 130 3x10
DB Lat Raise 30 3x10
DB Upright Row 30 3x10
DB Military 30 3x10
TRX Tricep 2x20
DB Overhead Extension 2x20
Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20
Workout:
Bench 455x1 475x1 490x1-This is pretty much my plan for my three attempts in either Dec or Jan so executing it this early is a good sign
Pullups 4x5
Close Grip Bench 350 4x5 All Paused
TRX Row 3x10
Keiser Pulldown 3x20
Lat Raise 3x15
Overhead Tricep 3x15
Solid Session, squats tomorrow.
Todays Training:
Warmup:
Ground Movement
TKEx50
Leg Swingsx10
Workout:
Squat 715x3-Had a new spotter and he pushed up on me on rep 2&3 pretty sure I would have still gotten it
Pause Squat 655 4x1
Sumo Deadlift 455 3x5
KB RDL 108s 3x15
Band Good Morning x100
Sorry for the lack of updates, went through a mini deload and started official meet prep today. Basically Week 1 will consist of a heavy 5 on squat and bench with a heavy 3 on dead, week 2 will be a heavy 3 and 2, week 3 will be heavy singles. The fourth week will be a deload and the cycle will repeat itself.
Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Pec stretching
Keiser Pulldown 3x10
Band Pulls 3x20
Workout:
Bench 135x25, 185x12, 205x12, 225x10, 245x8, 275x5-Add Wraps and Comp Set Up 315x1, 365x1, 405x1, 425x5-PR
Close Grip Bench 355 5x5 All Paused
Pullups 6x5
DB Bench 110 3x10
DB Double Arm Row 110 3x10
Upright Row 30 3x10
Lat Raise 30 3x10
Press 30 3x10
Solid Start to prep, roughly 9 weeks out, direct arm training tomorrow.
Quick One Today
Triple Drop DB Skulls 50,40,30x10 3 Sets
Neutral Bar Curls 65 3x30
Cross Body KB Curls 40 3x6
TRX Tricep Extension 3x15
Keiser Pushdown 3x15
Keiser Curl 3x15
Squat Tomorrow
Dudee you’re the strongest guy on this site besides alpha!!
Todays Training:
Warmup:
Ground Movement
TKEx50
LEg Swingsx10
Workout:
Squat 695x4-1 Rep PR with this weight
Pause Squat 655x1 665 2x1
Good Morning 315 3x5
KB RDL 106 2x25
Back Extension 100
Todays Training:
Warmup:
Ground Movement
Shin Boxx10
TKE x50
Leg Swingx10
Workout:
Sumo 675x3
Deficit Conventional 515 5x3
Number of pulls from the ground moving forward will be limited. The pulls I do program will be very heavy and explosive.
Good Morning 265 5x5
Band Good Morning x100
Grip Hold to Failure x3
Todays Training:
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x5
Pec stretching
Keiser Pulldown 3x10
Band Pulls 3x20
Workout:
Bench 135x25, 185x12, 205x12, 225x10, 245x8, 275x5-Add Wraps and Comp Set Up 315x1, 365x1, 405x1, 450x3-PR
Close Grip Bench 365 5x5 All Paused
Pullups 5x5
DB Bench 125 3x10
DB Row 125 3x10
Seated Lateral Shoulder Raise 30 x100
Keiser Pulldown x100
Is your Dec 2 meet an RPS meet?
No plan is to a USAPL meet then a USPA meet later in January and then either lift at the Arnold or the US Open
Thanks coachangry. Good luck. Looking forward to reading your totals.
Day late on this one
Warmup:
Ground Movementx10
TKEx50
Leg Swingsx10
Workout:
Squat 720x2-Big Pr, this felt easy and everything went well.
Pause Squat 675 3x1
Good Morning 335 3x5
KB RDL 106 2x30
Todays Training:
Warmup:
TRX Row & Pushup 3x10
TRX YTW 3x5
Pec Stretching
Keiser Pulldown 3x10
Band Pulls 3x20
Workout:
Barbell Military 3x3 245-I hate this lift
Pullup 106 lb KB 3x3
Barbell Military 3x10 135
Wide Pullup 3x10,8,5
Db Incline 90 3x10
Keiser Chest Fly 3x15
Pushup 3x15
Chest Supported Row 90 3x15
Pit Shark Row 3x15
Inverted Row 3x10
Todays Training:
Warmup:
Ground Movement x10
TKEx50
Leg Swingsx10
Workout:
Sumo 715x2-These felt great
Deficit Conventional 555 4x3
SSB Good Morning 295 5x5
Band Good Morning x100