Tuesday:
Warmup J
Bench 4x2x87.5
Cg bp 3x2x90
Bench pause 1in off chest 3x4x80
Row 5x10
Db front raise 3x12
Db tri ext 3x12
Tread tempo 30sec on/60sec off x6
In the books… My wife said my legs are getting big again… LOL - I guess that’s a good thing…
Wednesday:
Warmup S
Fsq 65 72.5 80 87.5 x2
Deadlifts 3x2x85
Pullups 5x8
Hanging kneeups 5x15
Thur: Rest
Fri: LB
Sat: UB
Friday:
Warmup B
Squat 5rm
Pause sq 2x4x75
Chinups 5x9
30lb Pr crushed it. Lower body is slowly getting strong again.
Saturday:
Military press 3x4
Weighted pullups 5x6
Dym/Static
Treadmill x6
Solid session - the runs killed me this morning.
Been training through a bunch of nagging injuries since April/May but I’m ready to train with a purpose going into week 7.
Week 7:
Monday:
Warmup B
Squat 8x3x80% r 150s
Pendlay row 4x6
Planks 5x60
Strong session…
Tuesday:
Warmup J
Bench 6x3x70 short rest
Cg bp 3x4x80 short rest
Bench pause 1in off chest 3x5x75 short rest
Row 5x8
Db front raise 3x10
Db tri ext 3x10
Treadmill x6 30/60s
Wednesday:
Warmup S
Fsq 70x1 77.5x1 85x1 92.5x1 (screwed up the reps - should have been 4321)
Deadlifts 8x1x75 10s (did 10lbs extra - easier to load)
Pullups 5x10 (chinups by mistake)
Hanging kneeups 5x15
Thur: REST
Fri: LB RM
Totally screwed up this workout - lack of focus… I’ll get it on Friday.
Friday:
Warmup B
Squat 3rm (40lbs more then my 5rm last week)
Pause sq 2x5x80 (wanted to do 3 sets)
Chinups 5x10 (pullups)
My son gave me a bad cold and additional stress this week made this session alot harder then normal. Haven’t taken any protein supp this phase and I can feel the difference. Gonna unload next week and hopefully test my sprints. Def earned my deload week this phase!!!
Saturday:
Military press 3x3 185
Pullups 5x5 95
Cardiac 20mins
Stretching
Actually felt pretty good this morning - I was expecting to feel like shit.
If your son is old enough to give you a cold ask him to take it back and not give it to you next time.
I used to believe that others made me sick and then I lost a weeks worth of my pay from getting the flu and started trouble shooting every inch of my ‘health’ habits as it pissed me off getting so sick and losing part of my income.
Yeah, I get that I may not be able to prevent all things but I do subscribe to the idea that if I leave a gapping hole in my routine and come across something known or unknown than I should not be surprised if I get sick.
I recently began educating my mom about why routine protein is needed. Our diets tend to slip and our lifestyles have become increasingly demanding.
RB you of all people should know this. Athletes are not normal people and their nutritional demands go beyond normal and the “normal” RDA’s are bullshit anyway IMHO.
I love my executive DR. who came to me from a client who owned an airline in Canada. Despite his expertise with the highest achieving set in the country his view is to accept the normal process of aging. IN other words you get 5 stars for scoring high but the score is based on normal and average.
Stop experimenting with the known and protein supplementation is core to so many other things even if you don’t train.
I’m good, my daily HRV scores are good and training results are great.
Week 8: DELOAD
Monday:
Warmup B
Squat 3x3x60%
Pendlay row 3x10
Planks 3x60s
Important week - gotta set myself up for a strong final phase…
Tuesday:
Bench 3x5x60%
Cg bp 2x3x65
Bench pause off chest 2x8x55
Db support row 5x10
Db front raise 2x10
Db tri ext 2x10
Treadmill x6
Peace…
Wednesday:
Fsq 3x3x60%
Deadlifts 3x3x60
Pullups 3x10
Hanging kneeups 3x10
Thur: REST
Peace…
Friday:
Short Warmup
7-8x30 (big improvement 0.11)
1a: Squat 3x3x60%
1b: Chinups 3x10
2a: Military press 3x5x60%
2b: Pullups 3x10
I decided to do lb/ub today to allow for 2 full days of recovery before starting phase 3 on Monday. I wasn’t expecting much from the times but I’m very happy with the results.
Hips and quads are a little stiff this morning… Relaxing and watching NFL Sunday ticket - can’t wait to get into phase 3 starting on Monday.
Phase 3:
Week 9:
Monday:
Warmup B
Squat 6x5x70% r 90s
Pendlay row 3x10
Planks 5x60s
Easy session - bar was flying…
Tuesday:
Bench 3x5x85%
Cg bp 3x3x90
Bench pause 1in off chest 3x4x80
Row 5x12
Db front raise 3x15
Db tri ext 3x15
Dym flex
Treadmill x6
Static flex
Felt like a massive upper body session but I killed it.
Wed: LB
Wednesday:
Warmup S
Fsq 65 75 85 x3 (short rest)
Deadlifts 9x1x70 r 10s
Pullups 5x8
Hanging kneeups 5x15
Ate half a pizza and half a bag of Halloween candy pre workout… smh