Friday - Dynamic Effort Squat/Dead
Movement prep/warm up
1. Sled drags X 5 minutes
2. Hypertrophy circuit X 3 rounds
Thoracic extensions X 20
Reverse hyper X 15
Cable ab pulldowns X 15
3. Goblet squat 2x10
Main workout
1. Chain squat + green bands (60kg)
25x5, 65x5 85x5, 105x5x5
2. ultra wide stance deadlift + quadded micro bands (60kg)
60x1, 80x1, 100x1, 120x1, 140x1, 160x1
3. Belt squat walk w/Bulgarian bag 1x3'00"
4. Circuit X 3 rounds
Side bends on back raise 3x10
Reverse calf raise w/band 3x30
Hanging leg raises 3x10
Behind the neck pulldown 3x15
Saturday (had what I figure was mild food poisoning)
Warm up
1. Club swings 4x15 (different directions/patterns)
2. Hypertrophy circuit X 3 rounds
CS Incline DB side raises X 15
Band pressdowns X 15
Straight arm pulldown X 15
3. Bamboo bar bench press 2x15
Main workout
1. Spoto style bench press w/ cambered bench bar + dbl mini bands (20kg)
20x5, 40x3x8 (2 grips)
2. CG floor press + 3 chains (45kg)
20x6, 35x6, 42.5x5
3. Decline DB extensions
4x10
4. Mini band press down
2x25
5. CS cambered bench bar rows
4x15
6. Circuit X 4 rounds
Incline DB fly X 12
Standing KB press X 10
DB hammer curl X 10
Face pull X 20
Band GHD abs X 10
Seated KB shrug X 20
Monday - max effort squat/dead
Warm up
1. Sled drags X 5 minutes
2. Hypertrophy circuit X 3 rounds
Seated cable row X 15
Reverse hyper X 15
Hanging leg raise X 10
3. Goblet squat 2x10
Main workout
1. Raw ultra low box squat
25x5, 45x3, 65x1, 85x1, 105x1, 65x10x2
2. Band hamstring curl 2x50
3. Single arm sumo deadlift 3x15
4. Belt squat lockouts 3x20
5. Bulgarian split squat 2x15
Wednesday - max effort bench press
Warm up
1. Club swings 4x15
2. Hypertrophy circuit X 3 rounds
KB side raise X 10
Band Tate press X 10
Band pullover X 10
3. Bamboo bar bench press 2x15
Main workout
1. Bench press + monster minis (55kg)
20x6, 30x3, 40x1, 50x1, 60x1, add shirt - 70x1, 80x1, 90x1, 100x1
2. Overhead cable extensions 3x12
3. Single arm cable row 4x15
4. Neck harness 3x20
Bit of re-arranging around no full time job/school. Now going to do max effort squat on Saturday (and training evenings instead of mornings)
Friday - dynamic effort bench press
Warm up
1. Club swings 4x15
2. Hypertrophy circuit X 3 rounds
Band side raise X 10
Straight arm pulldown X 10
Standing KB extension X 10
3. Bamboo bar bench press 2x15
Main workout
1. Bench press + 1 chain & dbl micros
20x6, 40x3x9 (3 grips)
2. CG floor press + 3 chains (45kg)
20x8, 25x8, 30x8
3. Tate press 6x10
4. CS DB row 3x1'00"
5. Circuit X 4 rounds
Band pull aparts x 20
Leg raises x 7 (I really need to get better at these)
Seated Arnold press x 12
Reverse EZ bar curls x 12
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