A) Foam rolling series
B) 30 minutes incline treadmill walk
C1) Conventional Deadlift: 8’s 154.3/70, 220.5/100, 242.5/110, 264.6/120, 286.6/130, 297.6/135
C2) Mini band pull aparts: 5×15
C3) Close Grip Incline: 5×5 88.2/40, 110.2/50, 121.3/55, 132.3/60, 137.8/62.5
D1) Barefoot SSB Pause Squat: 8×2 225/102.1
D2) 1/2 kneeling DB Shoulder Press: 2×12 30/13.6
D3) Bent over rear delt fly: 2×12 10/4.5
E) SSB Squat: 2×16 135/61.2, 155/70.3
F) Spin Bike – 1 minute hard/1 minute recovery: 10 minutes
G) 5 minutes cooldown bike
H) Static stretch
Good workout. Deadlifts felt really strong today. I think I need to take a bit of time off the SSB, as I feel a strange pain in my left knee when I do it because I think it forces it to track wrong. I don’t think it’s anything serious, just don’t want to aggravate it more.
A) Foam rolling series
B) Mobility warm up
C1) SSB Squats: 5’s w/purple mini bands doubled from hole 3: 135/61.2, 185/83.9, 225/102.1, 230/104.3, 235/106.6
C2) Chin Ups: 5×2
D1) Mini band internal rotations: 4×15/side
D2) Mini band external rotations: 4×15/side
E1) Single arm DB Shoulder press: 3×6/arm 30/13.6, 40/18.1, 40/18.1
E2) DB Romanian Single Leg Deadlifts: 3×8/leg 30/13.6, 40/18.1, 40/18.1
E3) Landmines: 3×12/side 55/24.9
F1) SSB Goodmornings: 3×8 115/52.2, 135/61.2, 155/70.3
F2) TRX Rip Hockey Slapshot: 3×10/side (Heavy band)
F3) 2 point DB bent over row: 3×10 40/18.1
G1) Legs Up Bench: 5’s 135/61.2, 155/70.3, 170/77.1, 181.9/82.5, 192.9/87.5
G2) Solo Pfister Hypers: 5×15 6.6/3
H) 30 minutes incline treadmill walk
I1) 2 board legs up bench: 3×3 231.5/105
I2) Plank w/33.1/15 on back: 3×30 seconds
J) Quick static stretch
SSB squats were tough today. Legs are sore already! Going off track from the program a bit, and just going by what I feel like doing physically and mentally. We’ll see if I get back on track, or stick with this until Nationals.
A) Foam rolling series
B) Mobility warm up
(Did 20-30 minutes of A and B)
C) 15 minutes treadmill incline walk
D) Spin Bike Intervals – 20 seconds hard/20 seconds recovery – 30 intervals
E) 5 minutes cooldown bike
F) Static stretch (about 20 minutes)
Didn’t feel like training today, so subbed cardio for it. We’ll see what tomorrow brings.
A) Foam rolling series
B) Mobility warm up
C) Speed Bench: 9×3 126.8/57.5
D1) Competition grip 2 second pause bench: 6’s 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
D2) 5/2.3 side lying external rotation: 3×12/side
E1) Competition grip 2 second pause 2 board bench: 6’s 187.4/85, 198.4/90, 209.4/95
E2) Purple band ab pulldown: 3×20
Basketball game
Wore my thermal shorts for this workout, as I forgot any other shorts to train in!
A) Foam rolling series
B) Mobility warm up
C) 10 minutes bike
D) High Bar Pause Squats: 8×2 231.5/105
E1) DB Bench: 3×10 60/27.2
E2) TRX Rip Slap Shot: 3×10/side (heavy band)
F1) Sumo Deadlift off 2 board: 4×7 253.5/115, 264.6/120, 275.6/125, 286.6/130
F2) TRX Rip squat bar position twists: 3×10/side (heavy band)
G) Solo Pfister Hypers w/6.6/3: 4×15
Basketball game last night, so didn’t train.
A) Foam rolling series
B) 15 minutes bike
C) Conventional Deadlift off 2 board: 3×8 253.5/115, 264.6/120, 270.1/122.5
D1) Incline Bench (pinkies on rings: 5×6 110.2/50, 121.3/55, 121.3/55, 121.3/55, 121.3/55
D2) Abs on hyper: 4×10
E) Safety Squat Bar Squats: 4×4 135/61.2, 185/83.9, 225/102.1, 235/106.6, 245/111.1, 255/115.7, 260/117.9
F) Weighted Hypers: 3×12 35.3/16
A) Foam rolling series
B) Mobility warm up
C) 10 minutes bike
D1) Legs Up Bench 2 Board: 4×8 (middle finger on rings): 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90, 203.9/92.5
D2) Plank: 4×60 seconds
E1) 3 Board Bench: 3×8 209.4/95, 214.9/97.5, 220.5/100
E2) Purple band ab pulldown: 4×20
F1) Face Pulls w/singled mini band: 4×15
F2) EZ Curl Bar Lying Triceps Extension: 3×10 70.5/32, 70.5/32, 76.1/34.5
G1) Standing TRX Fall Outs: 3×10
G2) Chin Ups (slow decent): 3×2
H) Static Stretch
I) 5 minutes squat hold
Good bench workout. Started a new variation of my program for Nationals today that Stinn created.
*wearing elbow sleeves/thermal shorts*
A) Foam rolling series
B) 10 minutes bike
C) Mobility warm up
D) High bar Squat: 44.1/20x15, 165.3/75x12, 187.4/85x10, 209.4/95x8, 231.5/105x6, 253.5/115x4, 275.6/125x2, 286.6/130x2, 297.6/135x2
E1) Rear elevated BB Split squat: 4×4/leg 110.2/50, 121.3/55, 132.3/60, 137.8/62.5
E2) Chin Up w/purple band under feet: 8×4
E3) Ab Roller: 4×15
*Elbow sleeves/thermal shorts off*
F1) Bent over alternating DB rows: 2×60 seconds 30/13.6
F2) Single leg DB Romanian Deadlifts: 2×10/side 30/13.6
G1) DB Floor Press: 2×60 seconds 30/13.6
G2) 1/2 Kneeling DB Lateral raise: 2×60seconds 10/4.5
H) Intervals – spin bike: 20 seconds hard/20 seconds recovery: 18 rounds
I) 5 minutes cooldown bike
J) 5 minutes static stretch
A) Mobility warm up
B) Foam rolling series
C1) Legs up bench – pinkies on rings – 10’s 44.1/20, 110.2/50, 121.3/55, 132.3/60, 143.3/65, 148.8/67.5, 154.3/70
C2) Side bends w/52.9/24: 3×15/side
Just a quick workout, then off to a basketball game (where we only had 4 players, so played the entire game!). I had a massage yesterday, so took it as an extra day off for this impromptu deload week!
A) Foam rolling series
B) Mobility warm up
C1) Safety Squat Bar Squat: 8’s 45/20.4, 95/43.1, 135/61.2, 175/79.4, 190/86.2, 200/90.7, 210/95.3, 220/99.8, 230/104.3
C2) Close Grip Bench: 10’s 44.1/20, 110.2/50, 121.3/55, 132.3/60, 132.3/60, 137.8/62.5, 137.8/62.5, 143.3/65, 143.3/65
D1) TRX 45 degree rows: 2×60 seconds AMRAP
D2) DB Biceps curl: 2×60 seconds AMRAP 15/6.8
D3) DB Triceps Headcavers: 2×60 seconds AMRAP 15/6.8
E1) Push Ups from knees: 2×60 seconds AMRAP
E2) Lateral Squat holding 35.3/16 kettlebell: 2×15/side
F) Spin Bike: 20 seconds hard/20 seconds recovery: 18 intervals
G) 5 minutes cool down bike
H) 10 minutes static stretch