5 minutes bike
Mini band pull aparts: 3×15
Squat: 110.2/50x5×2, 165.3/75x4, 220.5/100x3, 264.6/120x2 (belt), 297.6/135x1 (belt), 341.7/155x1 (belt & knee wraps), 385.8/175x1 (straps down, belt, knee wraps), 429.9/195x1 (Full gear; half inch high), 429.9/195x1 (full gear; got stuck in the bottom and had to get pulled out)
GHR’s: 3×15
Hypers: 3×15
Bicycle Abs: 3×15/side
Not what I wanted my squat workout to look like three weeks out from Worlds. I’m going to order a new suit because I think that the Centurion I have now is just too tight.
10:00am
Speed Bench w/black bands under, doubled on ends: 9×3 143.3/65
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
5:00pm
10 minutes bike
Mini band pull aparts: 5×20
2 board bench: 4’s 155/70.3, 175/79.4, 190/86.2, 200/90.7, 210/95.3, 220/99.8, 230/104.3, 240/108.9, 245/111.1
Kneeling Ring Abs: 5×20
Chin Ups: 6×2
Side bends w/70.5/32 kettlebell: 5×12/side
RC 5/2.3 lying external rotation: 4×15
BB Push Press: 3’s 88.2/40, 99.2/45, 110.2/50, 121.3/55
Sumo Deadlift: 154.3/70x5, 198.4/90x3, 231.5/105x2, 264.6/120x1, 297.6/135x1 (belt), 330.7/150x1 (belt, King Sumo Deadlifter straps down), 352.7/160x1 (full gear), 363.8/165x1 (full gear), 374.8/170x1 (full gear)
10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Close Grip Bench 1 board – 10 to 2: 160/72.6x10, 170/77.1x8, 180/81.6x6, 190/86.2x4, 200/90.7x2
Close Grip Bench 2 second pause: 3×6 135/61.2, 145/65.8, 155/70.3
Ring Pikes – feet in rings: 5×7
Chin Ups: 10×1
Russian Twists w/35/15.9: 3×8/side
Close Grip Incline Bench: 8’s 66.1/30, 88.2/40, 99.2/45, 110.2/50, 121.3/55
Solo Pfister Hypers w/8/3.6 ball: 3×12
DB Rows: 3×12 40/18.1
EZ Curl Bar Tricep Extensions: 3×10 59.5/27, 70.5/32, 70.5/32
RC mini band external rotations: 3×15
RC mini band internal rotations: 3×15
Squat: 4’s 135/61.2, 165/74.8, 185/83.9, 215/97.5, 235/106.6, 255/115.7
Squat w/belt: 4’s 275/124.7, 285/129.3
RC mini band external rotation: 5×15
Conventional Deadlifts: 20×1 w/18 seconds between sets 225/102.1
GHRs: 5×10
Side Bends w/35.3/16 kettlebell: 5×20/side
Lunges: 5×5/leg 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
Hypers: 5×20
Skipping: 5×100
Plank: 3×50 seconds
Bicycle Abs: 3×15/side
V-sits: 3×15
I jarred my back right before this workout.. the chair I had been tying my shoes on broke and fell out from under me, and I landed on my butt and hit my head on the chair. My erectors tightened up pretty good, especially around where my rib comes out. I was pretty tentative going through my first couple of things but by the end everything was feeling better.
8 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Speed Bench: 6×5 no bands 155/70.3
Bench Press: 185/83.9x2, 205/93x1, 235/106.6x2 (2 board), 275/124.7x2 (3 board)
36 Long Sleeve Katana: 290/131.5x2 (2 board), 295/133.8x2 (1 board), 300/136.1x2 (chest)
RC 5/2.3 external rotations: 5×15
Hypers: 3×15
Kneeling Ring Abs: 3×20
Approx. 10km bike ride – trail riding
5 minutes bike
Squat: 110.2/50x5×2, 165.3/75x3×2, 209.4/95x2×2, 253.5/115x1, 286.6/130x1 (belt), 319.7/145x1 (knee wraps & belt)
Squat – 38 Centurion straps down, belt, wraps: 3×3 341.7/155, 358.2/162.5, 374.8/170
Stiffleg Deadlifts: 6’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105
BB Suitcase Deadlifts: 5×5/side 77.2/35
1.4km jog: 8:20
5 minutes bike
Mini band pull aparts: 3×15
Legs Up Bench: 7’s 110.2/50, 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
Legs Up Bench 2 board: 7’s 187.4/85, 198.4/90
Legs Up Bench 3 board: 7’s 209.4/95, 220.5/100, 231.5/105
Purple band ab pulldown: 5×20
Planks: 3×45 seconds
BB Shoulder Press: 5’s 44.1/20, 55.1/25, 66.1/30, 77.2/35, 88.2/40
10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Sumo Deadlift: 5’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 259/117.5, 270.1/122.5, 281.1/127.5
Kneeling ring abs: 3×15
Chin Ups: 10×1
Front Squats: 6’s 132.3/60, 143.3/65, 165.3/75, 187.4/85
Hypers: 3×15
Side bends w/35.3/16: 3×20/side
12 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Close grip bench 2 board: 5’s 176.4/80, 187.4/85, 192.9/87.5, 198.4/90, 203.9/92.5
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
Ab Roller: 5×10
Close Grip Bench 2 second pause: 3×6 132.3/60, 143.3/65, 154.3/70
DB Bicep Curls: 5×8 23/10.4
Russian Twists w/33.1/15: 5×12/side
Bicycle Abs: 5×15/side
Close Grip Incline: 5×6 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
EZ Curl Bar Triceps extensions: 4×15 37.5/17, 50.7/23, 56.2/25.5, 56.2/25.5
EZ Curl Bar Bicep Curls: 3×10 50.7/23
Ring Pikes – feet in rings: 4×6
Chin Ups: 3×2
Good workout!