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 –…
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…
I was still feeling pretty beat up from the previous week when I came in. Upper back was sore and hamstrings weren’t firing as fast either. I was kind of upset about some of the numbers that got but that’s how training goes sometimes, so I’ll take the good with the bad. A1) SSB Box…
Well, I am finally getting around to posting on here again. I have been MIA for most of this semester due to school. It has been pretty difficult to find my rhythm through out this semester since it is my last one. That is life and life goes on. The semester is starting to finally…
Incline DB Bench- 5 sets up to a heavy set of 8 (50,60,70, 80,90) Barbell OHP- 12, 2×10, 8 GHH with weight- (25,20,15) Pec Fly Machine- (130×15, 150×12,160×10,160×8) EZ Bar shoulder raises- (80×15, 90×210, 90×8) Back Ext Machine- (160×15, 180×15, 220×12, 240×10) Front Side Raises- (12,10,8) TRX Pikes- (2×20,2×15)
Swiss bar bent over rows 20,15,12,10 Incline EZ bar skull crushers 15,2×12,10 DB Seated spider curls 2×15,12,10 (20,22.5) Rope Face pulls 20,15,12,10 Lat Pull downs 15,12,10, 8 Straight Bar Pressdowns 15, 2×12, 10 Curls 15,12,10 Shrugs 20, 2×15,12 Rope Crunches 20, 2×15, 10
SSB Goodmorings from pins (15,12,10,8) x 145,195,215,235lbs Smith machine calf raises (25, 2×20, 15) Barbell Stiff leg Deadlift (2×15, 12,10) x 275lbs leg press calf raises (20, 2×15, 10) Rope Pull throughs (15, 2×12, 10) TRX Fallouts (2×15, 10)
Today was pretty decent. I traveled back to Purdue from home and then immediately went to train with Ethan. He is switching up his program a little bit and tailoring it towards some things both of us meet to work on. So today we did chest and shoulders with a couple mid-back exercises. DB Floor…