Warm up
1. Decompression squats x 30 (basically reverse band with the band looped under/on your lats)
2. Belt squat walk x 3'00"
3. Hypertrophy circuit x 3 rounds
Hanging leg raises x 8
Barbell row x 12
Glute ham raise x 12
Reverse hyper x 10
Main workout
1. Foam box squat w/buffalo bar + green bands (50-60kg)
20x5, 60x3, 80x2, 100x2x2, 110x2x2, 120x2x2, 130x2x2, 140x2x2
- squats felt good, wasn't rounding/collapsing into the foam
2. Rack deadlift (pin 2)
60x4, 100x4, 140x4, 180x4
- I asked Emma to pick a number between 2&5 hence the 4 reps
3. Belt squat walk w/uneven surface 2x3'00"
4. Circuit x 3 rounds (got stuck talking to someone and missed a round)
Lat pulldown x 15
45 degree back raise x 15
Band adductors x 15
Band torso rotations x 15
Monday - max effort bench press
Warm up
1. Mace bell swings 3x15
2. Hypertrophy circuit x 3 rounds
Side raises x 20
Cable straight arm pulldown x 20
Reverse hyper x 15
Band Tate press x 20
3. Bamboo bar bench press 3x15
Main workout
1. Close grip 3-board press w/football bar
45x5, 65x3, 75x1, 85x1, 95x1, 105xF
I don't think I would have made it anyway, but my grip slipped a little so I'm blaming that
2. Football bar push ups 3x18 (6 on each handle)
3. Decline football bar extensions 6x3-12
4. Landmine row 4x10
5. Circuit x 4 rounds
Landmine rotations, KB hammer curls, CS external rotations
Wednesday - dynamic effort squat
Still no mono hooks yet so did rep work, and was feeling lazy so just did leg swings to warm up
1. Circuit x 4 rounds
Band GHR, band hamstring curl, band quad extension
2. Split squat drop set 1x10/10/10 w/10" ISO hold before each drop
3. SSB back squat 2x1'00"
4. SSB good morning 4x15
5. Circuit x 4 rounds
Band adductors, band abductors, reverse calf raises & Vogelpohl rows
Friday - dynamic effort bench press
Warm up
1. Mace swings 2x15
2. Circuit x 4 rounds
Seated side raise x 10
KB pullover x 15
Overhead triceps extension x 15
3. Bamboo bar bench press 3x15
Main workout
1. Bench press + 1 chain
20x6, 40x3, 50x3x9 (3 grips)
Left shoulder/bicep was quite tight from (giving) massages yesterday but weight still moved pretty well
2. CG floor press + 3 chains
20x10, 30x10, 35x7
3. Incline tricep bar extensions x 6 sets
4. CS barbell row 4x15
5. Circuit x 4 rounds
Reverse bb curls, 6-way shoulder raise, band trunk rotations
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