hypers 3x10
hammer seated row 3x8
db bp 2x10
db rev lunge 2x8
Next week will be unload lower body and week 1 of 3 - max strength for upper body.
squats 60x3 65x3 70x3
1a: rdl 2x8
1b: rev lunge 2x8
2a: pull thrus 2x10
2b: calf raises 2x15
2c: w bridge+glute walk 2x15 2x8
abs 100x
Intensive max strength block while working on balancing out the body.
bench 5x55 62.5x5 70x5 77.5x5 85x5
bent row 4x8
A1: shoulder complex 2x10 (couldn’t do Oh press AC is still giving me issues)
A2: jm press 3x8
B1: low trap raise 3x10
B2: curls 3x10
15mins ellp
15mins stair climber
are you planning on running next season?
Don’t know.
Thur:
deadlift 275x3 295x3 295x3
good morning 2x6
split squat 2x6
hypers 3x10
w hip thrust+st ad 2x8 2x15
abs 100x
stepper…what are you, a bodybuilder now?
LOL- non-specific general fitness work for about 4 weeks.
BTW - stair climber is great cardio.
Cardio…converted to bodybuilding 100% now.
Where are you getting bodybuilding from??
If this is bodybuilding cardio - you are not in shape - basic “heart elevation” work - nothing more then doing one of Mike’s 40mins warm-ups.
Fri:
w pullups 4x5
db floor press 3x10
1a: rope pulls 3x10
1b: pushdowns 3x12
1c: shoulder horn 3x10
30mins stair climber
Unload for lower body is over - time to load up!!!
Mon:
squats 5x55 62.5x5 70x5 77.5x5 85x5
1a: rdl 2x6
1b: rev lunge 2x6 (didn’t do - hip flexor)
pull thrus 3x10
2a: kb swings 2x10
2b: calf raises 2x15
w bridge+glute walk 2x15 2x8
abs circuit 100x
Goal is to hit 500-525 for the back squat by week 4.
Tue:
bench 3x62.5 3x70 3x77.5 3x85 3x92.5
bent row 4x6
A1: shoulder complex 2x8
A2: jm press 3x8
B1: low trap raise 2x10
B2: curls 3x10
15mins stair climber
15mins incline walking
Thur:
deadlift 3x3x365
good morning 2x6x205-225
split squat (Didn’t do - hip flexor)
Single leg kb deads 3x10
w hip thrust+st ad 2x8 2x15
abs circuit 100x
w pullups 4x5
db floor press 3x10
1a: rope pulls 3x10
1b: pushdowns 3x12
1c: sh horn 3x10
Bike tempo: 30mins - fast 45/slow 90
Post workout bw: 202-203lbs.
Gotta do some traveling either sun or mon but it shouldn’t hinder my training.
Mon:
squats 3x62.5 3x70 3x77.5 3x85 3x92.5
pull thrus 3x10
abs circuit 100x
Had to workout this morning; I wasn’t feeling it at all but still got all of my reps.
Tue:
bench 1x70 1x77.5 1x85 1x92.5 1x102
bent row 4x6
curls 3x8
MB tempo 2x5x100
Worked up to an easy 325 could have hit 335 with no problem and 345 if my AC joint was 100%. The glute activation work has increased the size of my glutes and the squatting has made my upper legs (quads/hip flexor) alot thicker.
Thur:
rdl 2x6
good morning 2x6
hypers 3x10
abs circuit 100x
Easy workout - getting ready for next week…