Week 3, Day 1 – Max Effort Lower A1) Competition Squat (sleeves) – 83.5%x1x3(360); 87.5%x2x2 (375) B1) SSB Squat vs Monster Mini Bands – Work up to a 2RM (255) C1) Close Stance, Deadstop Hack Squat – 3×8 D1) Bulgarian Split Squats – 3×12 per leg E1) Leg Extensions – 4×15 F1) Sit Ups vs…
Week 2, Day 1 – Max Effort Lower A1) Competition Squat (sleeves) – 80.5%x1x3 (335); 84.5%x2x2 (350) B1) SSB Squat vs Monster Mini Bands – Work up to a 3RM (245) C1) Single Leg Leg Press – 3×12 per leg D1) Close Stance, Deadstop Hack Squat – 3×12 E1) Leg Extensions – 3×20 F1) Straight…
A1) Speed Bench Press vs Doubled Mini Bands – 40%x10x3 (115 vs red EliteFts mini bands) B1) Close Grip Spoto Press vs Doubled Mini Bands – Work Up to a 10RM (105) C1) Incline DB Bench Press – 3×15-20 D1) Wide Grip Pull Ups – 3 sets, max reps E1) Deadstop T-Bar Rows – 3×10…
A1) Competition Squat (sleeves) – 77.5%x1x4 (335); 81.5%x2x3 (345) B1) SSB Squat vs Monster Mini Bands – Work Up to a 5RM (185) C1) Leg Press – Work Up to a Hard Set of 12 D1) Close Stance, Deadstop Hack Squat – 3×10 E1) Leg Extensions – 3×30 F1) Decline Wtd Sit Ups – 4×10
A1) Competition Bench Press – 80.5%x1x3; 84.5%x2x2 (225, 235) B1) Close Grip 1 Board vs Doubled Mini Bands – Work Up to a 5RM (155) C1) JM Press – Work Up to a hard set of 8 (155) D1) Incline Tate Press – 4×10 E1) Pressdowns – 150 total reps F1) Face Pulls – 100…
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)…
Today was a pretty good day of training. Everything felt really good and moved fast. Still dealing with some elbow pain when doing skull crushers with the EZ bar. Its gotten better than in the past but it is there and kind of annoying. I think with a little more rehab it’ll get better. Overall…