Tue:
Squat 3x6x65% 90% of 1rm
Bench 3x6x65% 95% 1rm
Rdl 3x8
Hammer row 3x8
Abs 100x
Mb tempo: 3x4x100
BW: 202-203
Tempo kicked my ass today - I’m use to performing tempo on UB days.
Fri:
deadlift 3x6x65% 90% of 1rm
pullups 3x10
rev leg press 3x15
Abs 100x
Tempo: 3x4x100
Laying off the presses over the next several weeks. The week’s tempo has kicked my ass - hate doing tempo after lower body wts.
Mon
squats 3x5x70%
bench 2x5x70%
rows 3x8
rdl 3x8
abs x100
Tue:
MB: 2x4x100
Can’t wait to start training because I need to get in shape and drop 5-8lbs. The weight loss should happen pretty quickly once I clean up the diet and drop (soda, ice cream, chips, honey buns) etc.
You getting fat
Little bit - heavy for my frame.
8lb isn’t much you will have it gone in no time. Now if I can give up the amber ale.
Looking at pics of my body back in Dec vs now - I am fat!!! lol
Thur:
deadlift 3x5x355
pull thrus 3x10
Fri:
tempo 2x4x100
Sat-Sun: REST
Mon: Business trip in Texas - too busy to train
Tue:
squats 3x7x60%
bench 3 easy sets
rows 3x8
hypers 3x8
Wed:
2x4x100
Training mate: 2x4x100+cooper test
Thur:
deadlift 3x7x305
pullups 2x8
pull thrus 2x10
bench couple easy sets
Fri:
2x4x100
Normal workouts Mon-Thur - time to chill and get fatter over the next 9-10days. I had to make minor changes to my plan since I’m starting a couple weeks later then I expected. Currently I’m tweaking the first 4wk block:
Mon: Hills/Jumps/LB/abs+glute act
Tue: Throws/Tempo/UB+static abs
Wed: Gs circuits
Thur: Hills/Jumps/LB/abs+glute act
Fri: Throws/Tempo/UB/static abs
Speed volume will range from 200-360, tempo 600-1000.
Week 1:
Monday: 240
Warmup W
Hills: 3x4x20 wb/3:30
W. seated box jump 2x4
Midthigh box jump 2x8
Clean pull 3x8x205
Squats 3x10x265
Db bul squat 3x10
Hypers 3x10
Glut Act 2x10
Abs x100
Tuesday:
Warmup Z
Ohb+Blf+Height 2x3
2x3x100 60/3mins
Abs Extended 20/20
Bench 3x10x170
Horz pull 3x10
Vert pull 3x10
Db jm press 3x10
Wednesday:
Short Warmup
Yolanda x8
Pillar x10
Yolanda:
Speed pushups
Prisoner squat
v up
push up clap
rocket jump
hypers
bridge
dip
russian dance
l over
swimmer
hindu pushup
burpee
Pillar:
v up
crunch twist
hyper
leg toss
flutter kick
bridge
l over
side up
hyper twist
chinnies
l up hip lift
hip ext
leg slide
rollup
Thursday: 300
Warmup C
Hills: 3x5x20 wb/3
2x(3e dist skips, alt bounds, 2e broad)
Snatch pull 3x8x160
Front squat 3x10x185
Split squat 3x10
Rdl 3x10
Glute Act 2x10
Abs x100
Friday:
Warmup Z
Ohb+Blf+Height 2x3
2x4x100 60/3mins
Military press 3x10x110
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo 20/20
Is it your tempo 2x4x100m? Are you training only for fun?