Post travel

 Stiff after some travel and stress - needed to move

1) 4 rounds:

5 x BB RDL (205#)

5 x box jumps max height

6 x db lateral lunge each side (40#)

true form spin up

2) 3 rounds:

12 x true push ups

8 x db rear delt fly (20#)

8 x seated alt kb arnold presses (26#)

30 seconds x arms only assault bike

3) iso shutdowns:

30s x splits R

30s x splits L

30s x middle splits

Strength 3.1 pull/press

 1) prep:

assault bike

SLRDL

ground scap work

lateral lunge/rot

2) deadlift - 3x5 @ 285# w. straps

3) close grip bench press - 3x5 @ 155#

*8 x seated full abduction raises @ 5#

4) accessory: 3 sets

8 x single leg kb RDL (53#)

8 x db incline bench (45#)

5) skill:

hollow body holds

seated L sits/loaded extension

kb pushups

Strength 2.3 - Upper pull

 1) 3x

60s assault bike

split stance side plank x 4 breaths ea

kb lateral hip shifts

2) barbell pendlay row - 3x5 @ 165#

then...3x9 @ 135# in IT

*bicep opener between every set (10-15#)

3) 3 sets:

8 x ipsilateral db step up (20" box), L/R

2 x true form spin ups to max speed (14.3 was highest)

*focus on posture, turn over, and arm swing

4) db pullovers 10/8/8/6 (45,50,55,60#)

Strength 2.2 lower push

 1) prep

assault bike

kb lateral hip shifts

deadbugs

2) back squat

3x5 @ 245#

then...3 rounds:

5 x back squat @ 225 (ECC)

5 x nordic hamstrings

5 x db jumps (20# each hand)

3) db goblet squat - 3x10 @ 100#

4) pump: 3 rounds

max reps supine rows, neutral grip

max reps true push ups

max time overhead plate marches (45#)

Strength 2.1 Pull/press

 1) prep:

assault bike

SL kb rdl

quadruped scaps

2) deadlift

3x5 @ 275#

then...

deficit stiff leg deadlift 3x6 w/ straps (225,235,235#)

3) bench press

3x5 @ 145#

10 x seated full ROM db scaption/abduction (5#) in between each set

then...

db neutral incline bench 3x8 @ 40#

4) accessory: 3x

20 x seated band hamstring curls (failed on last set)

10 x d.kb skull crushers (18#)

Strength 1.3 Upper pull

 1) prep: assault bike

2) barbell pendlay row - build to a heavy/moderate 5

65,95,115,135,155,165#

*biceps opener in between each set (15#)

*band shoulder ER ISOs in between each set

then...

3x7 @ 135# in IT

3) 3 rounds:

8 x s.db step ups ipsilateral R/L (45#)

10 x db pullover on bench (45#)

8 x d.kb alternating presses (26#)

8 x strict pullups

60s true form run (nasal inhale, mouth exhale)

• Notes: Another fun one today. It's nice to have an assault bike and true form to get some good conditioning in again. Mostly loving the strength work though. 

Strength 1.2 - Lower Push

 1) prep:

assault bike

spiderman lunge complex

elbow planks

reverse plank flows for shoulder extension

2) back squat - build up to heavy 5 for today

5 x 135,185,225,245,265#

then...

3 sets:

5 x back squat @ 225# (slow ECC, fast CONC)

5 x nordic hams

5 x db jumps (15# each hand)

2 min rest between

3) db goblet squat

15 x 60#

12 x 75#

9 x 90#

10 x 100#

4) arm farm: 2 sets

20 x band triceps

20 x band hammer curls

20 x band lateral raises

• Notes: Fuck this was fun. This is truly how I like to train - strength work with dynamic stuff in between - be fast and athletic then get a mean pump. Feels good after doing all the high rep and hypertrophy stuff over the past months. Granted my squat is weak as piss right now, but overall this felt great. Going to be wearing my lifters for squats for a little bit, as I am trying to focus on more leg drive and to stop using my hips so much. I need to keep doing nordics....they felt sketch.

Strength 1.1 Pull/press

1) assault bike

2) SL bb hinge opener

3) deadlift - build to moderately heavy 5

135,185,225,255,275,295#

*grip started to fail, didn't want to use straps

then...

3x6 deficit stiff leg w/ straps @ 225#

4) close grip barbell bench - build to moderate 5

95,115,135,155#

then...

3x8 @ 135#

5) accessory: 3 sets

12 x single leg glute bridge off bench (building towards straight leg)

max dips

6) true form strides - 5 sets

*open up and get cycling quickly; use the hammies functionally again

• Notes: R shoulder wasn't feeling too hot on the bench so I chilled with it. Deadlifts felt strong and honestly easy, definitely could have gone up with straps. Good place to start for right now.

Get right session

 Travelled for a wedding this week and am just stiff and beat up. Just wanted to move today.

1) 5 min assault bike

2) 4 sets:

5 x trap bar deadlift @ 225#

5 x slow eccentric shoulder openers (10#)

8 x ab wheels

3) 4 sets:

60s assault bike push

10 x dead stop d.kb alternating rows (55#)

10 x d.kb alternating floor presses (45#)

10 x lateral mb slams (10#)

Garage

 1) prep: 2x

single/double foot pogo sequence

sb FR marches

side plank rotations/hip drops

d.db alternating rows

d.db alternating floor presses

2) sandbag split squat ISO hold

2 x 15s each leg @ 60#

2 x 15s each leg @ 100#

*finish the hold with a powerful and fast drive thru to standing

3) sb front squat eccentrics - as slow as possible on the way down (6-8s)

2 x 3 @ 60#

4 x 3 @ 100#

then...

20 reps @ 60# normal tempo

*wore lifters

4) pump: 4 sets

10 x alternating db incline presses (25#)

10 x alternating db curls (25#)

Sandbags

 1) prep:

db lateral lunges

staggered stance SA DB RDLs

sb flutter kicks

2) sb squats

2x10 @ 60#

2x8 @ 100#

2x8 @ 120#

4x 6-8 @ 160# (wide stance)

1 x max @ 120#

3) sb floor press

2x10 @ 60#

2x8 @ 100#

2x6 @ 120#

4x3 @ 160#

• Notes: Filled the big bag so wanted to take it for a spin. I overfilled so it's definitely heavier than 160, I'm guessing 170 or so. Everything felt good, except man my upper body pressing is weak right now. Going climbing tonight.

HYP 4.1 push/pull

 1) rower

2) prep: 3x

trx face pulls

kb alternating floor press

hop/hop/box jump

3) 4 sets:

6 x tension back squats (225#)

6 x weighted neutral grip pullups (20#)

2 min rest

4) 4 sets:

6 x d.db BSS (50#)

8 x sa db row (65#)

90s rest

5) 3 sets: max reps/flow/burn out

d.kb front squats to box (45#)

plate curls (45#)

6) dip support knees to chest - 2x max (25,16)

• Notes: Squat just still not feeling very solid compared to the old days. I suppose I only get under a bar once a week at best, and probably even less frequently than that, so it shouldn't be a surprise. Hoping to get feeling a little better as I move into some strength work. Weights are still going up across the board, and now getting into some lower reps I am finally getting into more of a fight with the weights, which is fun. 

Sprints

 1) 400m jog

2) drills: a skips, skip for height, rotational runs, bounds

3) walking starts

4 x linear

2R/2L x lateral

4) change of direction (180 deg turn)

10 yd lateral shuffle go

10 yd sprint go

10 yd carioca go

*2 reps each, 1 each side

5) 100m runs - build to fastest

7 reps

*rest 60s between efforts

*slowly increase speed until it drops off

6) 400m cooldown walk

HYP 3.2 - pull/press

 1) prep:

spiderman lunge

alt kb floor press (35#)

scap mobility

split squat iso holds

2) bb RDL - 4x8 @ 205# w/ straps

3) close grip bb bench - 4x8 @ 145#

4) accessory: 4 sets

8 x db stationary lateral lunge (50#)

8 x d.db high incline arnold press (35#)

5) accessory: 3 sets

7 x SL pb hamstring bridge+curl

10 x kb bridge pullover (45#)

6) ankle: 5 way spring ankle series @ 15s each position

• Notes: Great day overall. RDL felt way stronger than last week; bench felt weak but I'm just so out of practice on the barbell. It actually felt pretty good today. Everything else is coming along and getting stronger. Another week or 2 on hypertrophy and I will be moving on to strength.

Tuesday

 Tuesday - sandbags

1) sandbag squat ladder

5 / 6 / 7 / 8 / max reps

bodyweight, 60#, 100#, 120#

drop set for the max reps

in between sets:

10 x lu raises w/ 8# dbs

*slow, deliberate, controlled - trying to drive good scapular movement at the top and control it on the way down

*on last set - straight into 20 x lateral raises

• Notes: Short and sweet, needed to move.

HYP - LE strength, UE volume

 1) prep: stairs

2) strength:

5 x trap bar deadlift (135,185,225,245,265,275,285,295,305#)

deadbug skill work

10 x dips (mix of IT and ET, max reps on final 2 sets)

3) accessory: 4 sets

7 x weighted back ext in ET (30#)

5 x kb knee up to up (10#) + 5 x dynamic step ups

4) upper body volume: 4 sets

10 x kb dead stop alterning rows (45#)

10 x kb alternating floor press (35#)

10 x kb alternating arnold press (20#)

• Notes: This was a super fun day actually, and I am actually very sore today. Felt good to get back over 300# on the trap bar. No problem with the weight, right now I am more limited by my upper back holding the weight than anything. Loved the upper body circuit and I think I am going to make this superset a staple. I love the alternating/reciprocal motions and they make my shoulders feel really good. It's good scap work for me as well since I always deal with the dyskinesis on the L side, and just a great pump overall. Pull/press next.
• Body: Sore. High hammies, traps, upper back, mid/low traps.

HYP 3.1 push/pull

 1) prep

spidermans

cat/cows

kb alternating rows

kb alternating floor press

assault bike

2) 4 sets:

8 x tensions back squats no lockout (205,205,215,215#)

8 x strict pullups

3) 4 sets:

8 x d.db BSS (40#)

8 x sa db rows (55,55,60,60#)

4) 3 sets: 

10 x kb step downs off yoga block (20#)

max reps db curls (30#)

• Notes: Slight increase on back squat, bss, and db rows. Still sticking to 30# w curls. 

Sandbags

 Assembled two of my sandbags today, so I have the 60, 100, and 125 now. 160 is coming soon and the 200 is torn. Just wanted to break them in a bit today since it's been a bit

1) sandbag squat ladder

60# - 100# - 125#

5+5+5

8+8+8

10+10+10

2) sandbag floor press

5 x 60, 100, 125#

drop set: max reps at each

125# - 100# - 60#

3) sandbag cleans

1 rep at each bag - 5x thru minimal rest

*bring it to full front rack ready to push press

HYP 2.2 pull/press

 1) prep: 

rower

shoulder opener

split squat ISO x 10s

kb alternating bent over rows

kb alternating floor presses

2) barbell RDL (straps) - 4x8 @ 185#

3) close grip bench press

8 x 95,115

4x8 @ 135#

4) accessory: 4 sets

8 x db stationary lateral lunge (45,45,50,50#)

8 x high incline db arnold press (30,30,35,35#)

5) accessory: 3 sets

10 x standing kb teapots (30#)

10 x pb d.kb skull crushers (20#)

HYP 2.1 push/pull

 1) prep:

rower 2 min easy

2 x watt spikes

2) strength 1: 4 sets

8 x tension back squats no lockout (185,205,205,205#)

8 x strict pullups, neutral grip

3) strength 2: 4 sets

8 x d.db BSS (35#)

8 x sa db row (55#)

4) accessory: 3 sets

10 x leg press (180#)

max reps d.db hammer curls (30#)

• Notes: Great to be back on the barbell again. Trying tension squats for my hypertrophy phase as I really like them for technique work and just blowing your legs out. Weight is a lot lighter, and most importantly the bar never stops moving. No standing all the way up, just keeping tension the entire time. Brutal.

Break in

Drove back to texas this weekend. Played some ultimate yesterday and just needed some movement today to loosen up, nothing structured.

1) prep: 

5 minutes on the rower

2 x watt spikes

2) strength

5 x trap bar deadlift - build to moderate weight (135,185,225,245,265,275#)

5 x plate supported deadbugs in between each set (25#)

3) accessory: 4 sets - no rep counting, go until q-1

d.kb alternating bent over rows (30,30,45,45#)

d.kb alternating bridge floor presses (30#)

kb floor pullover (45#)

back extensions in IT

HYP 1.2 Pull/press

 1) prep: 2x

spiderman lunge complex

squat t spine rotations

bent knee / straight knee calf raises

cable pec flys and pass thrus

2) 4x:

8 x d.db RDL (40,45,45,45#)

8 x smith machine slight incline bench press (90,100,100,100+bar)

60s rest between sets

3) 4x:

8 x s.db stationary lateral lunge (40,45,45,45#)

8 x high incline db shoulder press (30#)

60s rest between sets

4) 4x:

10 x seated machine hamstring curls (60#)

10 x L sit db lateral raises on bench (15#)

• Notes: Emphasized the eccentric on everything - slow and controlled with aggressive concentrics. Playing with the db lateral raise technique, and just found that emphasizing ET is the way to go for me. That body builder style with slight IR just doesn't feel good, especially on the negative - lots of catching and clunking on the R shoulder. Biasing slight ER and focusing on ET clears it up immediately. Also working on some Lu raises to work on shoulders, but didn't want to go to crazy with that today.

HYP 1.1 push/pull

 1) prep: 2x

spiderman complex

rot cable push/pull

split squat active ISO

deadbug

2) 4x

8 x db bss (35,35,40,40#)

8 x strict chinups

60s rest between

3) 4x

8 x single leg leg press

8 x sa db row (45#)

60s rest between

4) 3x

10 x seated quad extensions

10 x db hammer curls (30#)

• Notes: Forgot how brutal hypertrophy sessions can be. First day of new 3 week cycle. Nauseating pump throughout most of it, short rest periods, and more controlled eccentrics. Wasn't even that much volume but the eccentrics got me.

Bridge 1

 Shaking the rust off after a weekend of travel. Goal = move, loosen up, get things firing.

1) prep: 2 sets

2 minutes stairs

cable rot. push/pull @ 25/30#

spider man complex

2) 3 sets

20s active split squat ISO (bw, 45#, 90#)

20s long hamstring bridge ISO on FR

3) 3 sets

10 x SL/SA db rdl hand supported (30,40,45#)

10 x SA db step up (30,40,45#)

4) ET - 5x5 db jumps @ 15#

60s rest between

5) upper prep: 2 sets

cable chest fly

cable teres pulldowns

6) 3 sets:

10 x sa db row strict (40#)

10 x db pushups

7) ET ladder: db incline bench

5 x 25,30,35,40,45#

5x6 @ 50#

8) plate pullovers on ground - 2x15 @ 45#

ME 3.2 push/pull

 1) prep 

5 minutes stairs

cable SA rot push/pull

2) 3 sets, short rest between

45 seconds x goblet squats (50#)

max reps neutral grip pullups + max reps jumping pullups

3) 3 sets, short rest between

20 x leg press (max weight)

max reps chest supported d.db rows (40#) - was making 12-15 each set

4) 3 sets, short rest between 

max time SL bridge ISO on FR (~10-15 seconds, this was hard)

10 x active foot step downs, d. arm support

12 x plate pullover (45#)

• Notes: Today was tougher than monday. I pumped out pretty hard on the pullups/jumping pullups and after that it was hard to stay ahead. Excited to move on from endurance and get into some more weight/lower reps, which I will start next week. 

ME 3.1 Pull/press

 1) 2x

cable rot pull/press

split squat active foot ISO + SL rdl w. balance assist

kb swings

2) 3x

45 seconds of work at each - try to keep steady breath/steady tempo with no pausing

45 seconds rest between sets

d. db RDL (50#)

db floor press (45#)

contralateral deadbugs

3) 3x - same protocol as above

s. db stationary lateral lunge (35#) - 45 seconds R leg / 45 seconds L leg

high incline d. db arnold press (25#) - after failure, straight into curls until time

pb kneeling roll outs

4) 2 sets - max reps at each, 45 seconds rest between sets

pb hamstring curls

plate front raises (25#)

• Notes: Wow, felt really good today. This will be the last week of ME protocol so finishing with timed density sets after building up some endurance the past two weeks. Everything felt great and I was cramming some good volume in on these sets after doing 12-15 reps the past two weeks. Arnold press and lateral lunges in particular have already gotten stronger.

ME 2.2 Pull

 1) prep:

shoulder opener (5,10#)

jefferson

2) 4x

12 x db rdl to shrug (50#) - closer to a stiff leg DL, chasing a stretch

9 x neutral grip pullups (6+3)

3) 3x

12 x stationary lateral lunge (35#)

12 x d.db bent over rows (45#)

4) 3x

12 x seated hamstring curls (60#)

30s active foot squat ISO

5) 3x

20 x elevated pushup

max reps d.db hammer curls in IT (25#)

• Notes: 50s are the heaviest dumbbells available at the moment, so having to get creative. Going to switch to some unilateral variations next time. I am regularly hammering these lateral lunges and I have to say they are started to feel really good. Opening up my hips a bit and addressing those weaknesses.

ME 2.1 Push

 1) prep and shoulder warm up

1/2 kn sa cable ER

split squats

2) 3x

12 x d.db front squat (45#)

12 x db bench press (45#)

SL PB plank

3) 3x

15 x leg press (max weight), slow eccentric

13 x db high incline arnold press (25#)

5 x kb 3 way deadbug (20#)

4) 3x

20s bulgarian split squat goblet ISO (45#)

15 x cable pec flys (15#)

5) cable SA scap rotation work to cool down

• Notes: Doing the incline presses arnold style feels much better on my shoulder. Something about that extra motion at the bottom and the rotation thru pressing just feels great. Doing the front squats straight into the bench presses are kinda brutal, so I went with 12's today and bumped up the weight. Progressed the leg press by just slowing the whole motion down and focusing on control. 
• Body: Glutes were/are insanely sore from saturday. The reverse lunges and the lateral lunges got me good. Triceps were sore too.

ME 1.3

 Day 3 - fun filler accessories and weaknesses, with a little bit of power and speed thrown in

1) 5 minutes stairs

2) prep: 2x

split stance rot. cable rows x10ea

split stance rot cable presses x10 ea

staggered stance db RDL+squat (5+5) ea.

*intent here is mobility thru motion

3) strength/power: 4 sets (I went until speed started dropping or wasn't feeling powerful anymore)

4 x smith machine reverse lunges w/ pause (90#)

5 x tall box dynamic step ups - big drive w/ follow thru

90s rest between

4) accessory: 4 sets

10 x db stationary lateral lunges (30#)

10 x plate pullovers off bench (45#)

12 x plate curl+press (45#)

5) db lateral raises - 4 times thru

ascending ladder w/ 5 reps @ each

5,10,15,20#

no rest between

60s rest between sets

ME - Pull

 1) prep:

shoulder opener, bicep opener, jefferson

2) 4x

15 x db RDL (50#)

8 x neutral grip pullups (6 on last set)

3) 3x

10 x lateral stationary lunge (30#)

12 x d.db chest supported rows (40#)

12 x pb roll outs

4) 3x

15 x seated hamstring machine curls (50#)

10 x split stance mb chops (6#) R/L

5) 3x

20 x elevated pushups

20 x alternating db hammer curls, slight cross body (25#)

6) 3x

10 x SL calf raises, drive position

20-25 x standing rib raises

ME - upper push/lower push

 1) prep

3 min stairs

shoulder opener

2) 3 sets:

15 x d.db squat (40#)

15 x db bench (40#)

15 x pb body saws

60s rest between sets

3) 3 sets:

15 x leg press (max weight)

15 x high incline db shoulder press (25#)

10 x mb alternating deadbug (15#)

60s rest between sets

4) 3 sets:

12 x 20in step ups each side, control the eccentric

12 x sa cable chest fly (15#)

12 x sa cable tri extensions (15#)

• Notes: Back home for a month and will only have access to a small community center, so going to do a muscular endurance phase. Full body splits, high rep/low rest, lots of volume lots of accessory work. In general 3 tri-sets (bilateral/bilateral/unilateral, roughly) with a basic push/pull structure. 3 weeks of that should set me up nicely to go back into some hypertrophy work back in the gym in september.

UE strength, row accelerations, press accessory

 1) prep: 2 sets

shoulder opener

sa kb rows

kb arm bars

cable crossover

2) close grip bench 5x5 @ 135#

90s rest between

3) close grip bench 3 sets @ 95# flow (10-15 reps each)

4) rower accelerations - slow build to max wattage

4 sets no foot straps

1 set foot straps

*topped out at 329W

5) dips - 3x15 IT

• Notes: First time barbell benching in forever, so just wanted to feel it out and accrue some reps. Still always tentative on this and close grip tends to work better for me. Sandbag bench is still my preferred method, but since I don't have the heavy bags filled this is what we've got at the moment. Felt clunky, awkward.

LE strength, UE accessory

 Tired and sore today from sunday, but feeling stiff and needed to move today

1) prep: 3x

30s adductor ISO IT/ET w/ 25# plate

5 x curtsy goblet step up (30#)

shoulder opener (10#)

2) deadlift warm up

3) every 30 seconds for 15 minutes:

pull 1 deadlift @ 275#

4) accessory: 4x superset

10 x db incline curl (bicep opener setup)

10 x db incline pec fly

10 x db seated lat raise

15# all the way thru, short rest between sets

5) trunk - 3x30s hollow body plate press (45#) max reps

• Notes: The deadlift emom oddly took a lot out of me. Physically it wasn't bad, although my grip was giving out without any chalk. Mentally I was getting into flight mode a bit and trying to talk myself into stopping early. Lots of intrusive thoughts and had trouble focusing...very interesting. Curious to see how the legs feel tomorrow. Just wanted to get a little pump afterwards and feel good so hit some accessories.

UE Push

 1) prep:

kb armbars

d.kb bottoms up marches

trx 3 way rows

2) heavy IT prep

2x20 yds trap bar carry (135,225,255,275,295#)

8-10 x Z position front raise to overhead w. plate (20-25#)

3) db incline bench 4x8 @ 55#

90s rest between

4) accessory: 3 sets

12 x cable tri (45-50#)

15 x elevated pushups

60s rest between

LE Push

 1) prep:

spiderman lunge

kb knee up toe up (10#)

active foot split squat ISOs

deadbugs

2) strength:

bb split squat 5x4 ea. leg (135#)

power step up 5x4 ea side (10# plates each hand)

90s rest between

3) accessory: 3 sets

15 x d.kb front squats, heels elevated (45# kbs)

12 x kickstand single kb RDL (45#) ea.

4) SL quad ext ISO 2x30s ea @ 60#

UE Pull

 1) prep:

kb arm bars/rotations

cat cows

pushup serratus

2) yates rows - 6x5 @ 155#

full ET

90s rest between sets

rpe 7/10

3) db floor press - 5x12 @ 45#

emphasize IT, no arching

4) accessory: 3 sets

max pullups q-1 (10,9,8)

kb pullovers x 10 (45#)

db pronation/supination x 20 (15#)

• Notes: Progressing off of last week. Feeling good. Onwards and upwards.
• Body: Hammies sore!

LE Pull

 1) prep:

kb arm bars / oblique

SL elevated glute bridge

adductor side plank

2) deadlift - 3s

3 x 225, 245, 265, 275

5 x 3 x 285# w/ straps

~2 minutes between

rpe 7/10

3) ghd weighted back extensions - 4 x 7 d. KB in full ET (30#)

4) accessory: 3 sets

stationary kb lateral lunge x 8 ea side (45#)

adductor side plank off box x 30s ea side

• Notes: Good day - I am feeling a draw towards deadlifting right now and would love to get back to pulling heavy soon here. These were pretty easy mentally and physically, and I should be ready to bump it up next week. Back extensions got me to the edge/crampy in the hammies. Gonna keep drilling frontal plane work on these pulling days as its still a big weakness. 

Thurs (7/22) UE Press

 Trying to recall last thursday for record purposes.....

1) prep:

kb arm bars

band pull aparts

kb bottoms up marches

2) IT - 5x

2x30 yd trap bar farmer carry (185,225,245,265,275#)

10 x Z sit plate front overhead raise (20#)

3) db incline bench - 4x8 @ 50#

4) 3 way delt - 3x12 ea position (15# db's)

Wed - Track

 1) 400m jog

2) skills and drills:

walking stretches

sprint prep - A skip, B skip, St. leg skips, carioca

ramping power bounds - 4x30m

accelerations - 2x60m rolling start, 2x60m static starts

3) 5 x 200m @ 0:35 pace

triple recovery, walk 100m 

focus = tall, relaxed, breathe, powerful

4) 400m cooldown jog

• Notes: This felt amazing today. Great to get aggressive on the track again.

Tues - LE push primary

 1) prep:

spiderman lunge complex

SL st leg bridge ISO

kb lateral lunge switches

2) back squat - 4 x 5 x 245#

*slightly wider stance today, threw me off a bit

*cramped up in adductors/hams after last set

3) quad extensions - 3 x 15s ISO + 10 reps @ 50-60#

4) calves/ankles - 2 sets

10 x SL bent knee calf raises L/R

10 x SL straight leg calf raises L/R

20s quick pogos

5) ab wheels

2 x 15 IT

3 x 7 ET w/ 10#

UE Pull Primary

 1) prep: 2x

kb arm bars w. IR/ER

Tspine cat cows

2) yates rows - 5 x 6 @ 145#

90s rest between

3) neutral grip db floor press - 6x10 @ 45#

60s rest between

4) 3x

max pullups q-1 (9,8,6)

12 x kb pullovers @ 45#

20 x db forearm pronation/supination @ 15#

• Notes: Did some sandbag work this weekend and played ultimate, legs are really sore.

Track

Still fully getting over a hamstring and calf strain from a few weeks/months ago, so slowly revving up high speed work on harder surfaces again. Also had a covid exposure early in the week, so still figuring out what's going on with the body and staying out of the gym for now. Overall, things are feeling a bit clunky.

1) warm up

400m jog

sprint drills: high knees, butt kicks, A walk, A skip, lateral A skip, B skip, high kicks, carioca, lateral shuffle

2) 4 x accelerations ~50m (rolling and static starts)

3) 5 x 100m  - focus on strong starts and getting up to a comfortable 85%

2.5 minutes rest in between each w/ walk back to start

4) 400m cooldown jog

Pull/Press

 1) prep: 2-3x

SA kb arm bars/serratus

ghd back extensions in IT

3 way delt w/ 5,8lb

2) deadlift - build up to moderate 5

q+1 on the sets

q-1 on the reps

5 x 135,185,225,245

4x5 @ 265

*deadbug progressions in between on the warmup

3) 4x

8 x bar dips in ET, no weight

8 x 1/2 kn SA landmine press (10lb)

4) 3x

prone machine ham curls 3x8 @ 60lb

kb stationary lateral lunge 3x8 ea @ 45lb

5) 3x

pb d. kb skull crushers 3x15 @ 15lb

machine chest flys 3x15 @ 30,35,40lb

6) stretch - overhead

• Updates: In grad school now, training is looking much different and less frequent. Mostly focusing on lifting, with less cardio work. Starting this back up again to have some more consistent tracking.