Forgot to weigh myself this morning, though last week I was right around 200.
Warmup:
A/B/C skips + Rolling jumps - 20 yards down/back each w/ abs in between - went through twice
KB windmills & variations - 3 reps each
McKenzie pressups - 10
Box Jumps - 12
Muscle Snatch - 95 pounds - 3x3
Squat - worked up to 295x3 (probably could have hit 315x3, but saving some for the next few weeks), then dropped to 255x4x4
Shoulder prehab & neck (2x10 each direction) in between
A. Good Mornings - 115 - 12, 10, 8
B. Hanging Leg Raises - 3x10
A. Walking Lunges (BW) - 2x8/leg
B. Wide-grip Pullups - 10, 8
I haven't fully decided what the training will look like, though I have a pretty good idea. Definitely more work overall than I've been doing, but I'll adjust fairly quickly.
Monday, July 21, 2014
Sunday, July 13, 2014
Training 7/11
Deadlift:
140x5
175x5
210x3
265 - 3x5
300x3
335x5
Not as many as I'd hoped, but a lack of sleep in the preceding days made it unsurprising.
A. Good mornings - 135 - 3x8
B. Hanging Leg Raises - 3x10
A. Walking Lunges - 95 - 2x8/leg
B. Pullups - 10, 8
80% session
140x5
175x5
210x3
265 - 3x5
300x3
335x5
Not as many as I'd hoped, but a lack of sleep in the preceding days made it unsurprising.
A. Good mornings - 135 - 3x8
B. Hanging Leg Raises - 3x10
A. Walking Lunges - 95 - 2x8/leg
B. Pullups - 10, 8
80% session
Thursday, July 10, 2014
Training 7/9
Bench -
warmups:
bar x10
110x5
135x5
160x3
All warm-up sets are performed sub-maximally, with band pull-aparts in between.
205 - 3x5
235x3
260x2
8 inverted rows after each set
205 actually felt decent (a welcome change, since my lighter sets lately have been feeling heavier than I feel they should). However, 260 didn't feel very light at all. Thought about just hitting 1 and calling it good, but I knew I had another one in me, so I went ahead and hit it. After 250x6 last week, it's a bit of a letdown, but sleep has been far harder to come by, and the 250x6 and 300x6 squat Friday likely are at least somewhat responsible for it as well. It's OK though, I wasn't expecting much today (wasn't really feeling it).
Assistance:
A. 1-arm row - 60, 70, 80, 90 x10
B. Band pushdowns (fast) - 4x25
A. Hammer curls - 3x8 (50, 35x2)
B. Random rotator cuff
Finished with plank, McKenzie pressups, bike, and spinal decompression. Low-end 80% session.
warmups:
bar x10
110x5
135x5
160x3
All warm-up sets are performed sub-maximally, with band pull-aparts in between.
205 - 3x5
235x3
260x2
8 inverted rows after each set
205 actually felt decent (a welcome change, since my lighter sets lately have been feeling heavier than I feel they should). However, 260 didn't feel very light at all. Thought about just hitting 1 and calling it good, but I knew I had another one in me, so I went ahead and hit it. After 250x6 last week, it's a bit of a letdown, but sleep has been far harder to come by, and the 250x6 and 300x6 squat Friday likely are at least somewhat responsible for it as well. It's OK though, I wasn't expecting much today (wasn't really feeling it).
Assistance:
A. 1-arm row - 60, 70, 80, 90 x10
B. Band pushdowns (fast) - 4x25
A. Hammer curls - 3x8 (50, 35x2)
B. Random rotator cuff
Finished with plank, McKenzie pressups, bike, and spinal decompression. Low-end 80% session.