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.