Week 3, Day 2 – Max Effort Upper; Tricep Emphasis A1) Spoto Press vs Doubled Mini Bands – Work up to a 3RM for the day; (195) 90% of that for 2 sets of AMAP (175 x4, x5) B1) Close Grip 1 Board Press – 4×6 (205, 225, 225, 230) C1) Skull Crushers – 4×8 D1) Dips –…
I went to Iron Valley with my roommate Dillon. It was a good day with some smart and strong people. I like going to places like this because you can learn so much and there are a lot of stronger people there. Definitely plan on finding somewhere like this when I graduate. I love learning…
Week 2, Day 4 – Dynamic Effort Upper; Back Emphasis A1) Fat Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3 (105) B1) Close Grip Fat Bar Bench Press vs Doubled Mini Bands – Work up to a 8RM (135) C1) Neutral Grip DB Bench Press – 3×15-20 (55, 60, 65) D1) Pull Ups – 3 sets,…
Week 2, Day 3 – Dynamic Effort Lower; Volume Based A1) Speed Box Squat vs ~25% Band Tension – 45%x10x2; (185) Then 3×10 at this weight B1) Speed Deadlifts, Competition Stance (straight weight) – 65%x10x1 (345) C1) Stiff Leg Deadlifts – 3×10 (225, 275, 315) D1) Walking Lunges – 3×12 per leg E1) GHH/Back Extensions – 3×20 F1)…
