July 10-16 training
(Be sure to follow myInstagram for training videos and exercise clips.) Monday A. 1 board (w/ Bench Blokz) 155x5 165x5 175x5 Downset 155x11 1/2 (yes, I totally missed my 12th rep and had to belly dump and roll it off me. haha!) B. Wide grip bench 3x10 @ 135 C1. Chain extensions 4x12 C2. Banded row machine (see video below) 4x10 D1. DB Laterals 4x12 D2. Seated DB Cleans 4x12
This row machine was something the gym picked up. It's a bit different, but pretty cool. The angle is a little funky though. The start of the movement feels normal, but then it actually feels like the tension disappears toward the top. So I added a
Mini Band to it (attached to a dumbbell in front) and it provided some good resistance through the entire range of motion. Try adding bands to certain machines for different angles and strength curves. The chain extensions are one of my favorites. I love the tension it puts on the triceps with no elbow issues at all. In fact, keep your arm angle open... meaning the angle at the armpit should be greater than 90*. By doing that, it stretches the tricep more without the elbow stress.
Tuesday A. SSB Speed squats 8x3 @ 195 B. Snatch grip stiff leg deads 4x10 C1. Goblet squats w/ pause 3x10 C2. Single arm low row 3x8 each D. Manual "homemade" GHR 4x8 E. Seated band hip abduction 3x15 These GHR's are always a good variation when you don't have a GHR machine. They are tougher for sure (where knees are placed, no foot plate), but if you focus on the eccentric control you can get really good tension on the hammies. Use just as much push off to pull yourself back up.
Thursday A. Push press - 5x6 @ 110 B. DB Floor Press - 4x10 C1.
Mag grip lat pulldown - 4x10, rest pause last C2. Seated face pulls - 4x15, rest pause last D. Eccentric dips - 4x8 with 4 count lowering E1. Single arm laterals 4x10 E2. Single arm upright row 4x10 Friday A. Squats, worked up to 3x4 @ 250 2x8 @ 225 B. SSB Goodmornings 4x8 C1. Bulgarian split squats 4x8 each @ 45's C2. Chin-ups 4x6 D. Leg curls 4x10 E. Smith machine narrow squat w/ TKE 3x15 I added mini bands behind the knees to create a little more tension on the quads. it wasn't perfect and I still need to play around with the movement and band tension a little more, but it added a nice variety.
Saturday Did some conditioning early this day 6 rounds: Rounds 1, 3, 5 Prowler push down and back 40 alternating band piston shoulder presses 20 band upright rows 20 band laterals Rounds 2, 4, 6 Prowler push down and back 50 slingshot pushups
