Another solid week of training and an even better week elsewhere. Clients and athletes are doing awesome. Online clients and competitors have had some really solid weeks. S.T. down 20 pounds and getting on stage later this year. H.W. down a total of about 10 in 2 months. J.L. killed a short bikini prep and will be stepping on stage this coming weekend. A.D. hitting the PL platform this weekend as well. D.A. making some huge progress toward her long term goals and her overall relationship with food. The kids and I have been cramming in some last minute summer fun including mini golf, batting cages, bike rides, play dates and cookouts with their little cousins. I finished one book and am almost done with another. (My reading this past year has really helped my personal development.) The new gym is almost ready to open it's doors, so we've been busy getting that cleaned up and ready to rock. I'm happy and proud to be a part of this new home gym. A few other good things going on in life as well. Having felt like I had hit a low spot the past couple months, it feels good to be coming out of it. Mindset is changing, views are changing, but the people closest to me remain... support and love. #keepyourcirclesmall
A. Bench 135x5 155x5 165x7 (Don't think I had ever really taken this higher than 5. Would've pushed for a couple more, but I didn't want to miss)
Bench w/ Slingshot 185x5 2x5 @ 205
B. Bradfords 4x10, drop set last set with full overhead presses
C1. Incline facing laterals 3x15
C2. Banded rear flies 3x15
D. Tate's 3x12
E. Band pushdowns x150 Tuesday A. Cambered bar speed box squats 7x3 @ 155 B. Belt squat w/ chains 5x15 C1. Low Row x10, 9, 8, 7, 6, 5, 4, 3 (increase weight each set) C2. Manual GHR x8, 7, 6, 5, 4, 3, 2, 1 D1. Seated DB Goodmornings 3x12 D2. Swings 3x12
A. Speed bench vs 2 chains, paused - 8x3 @ 95-105
B. DB Bench
3x15 @ 55's,
1x12, tempo @ 35 C1. Lat pulldown 3x12 C2. Rope straight arm pulldown 3x15 D1. Single arm cable laterals 3x12 each D2. Face pulls 3x15 E1. Alternating piston shoulder press 4x15 each E2. Tri pushdowns 4x15 E3. DB curls 4x10-12 Saturday A. SSB Anderson squats 205x3 225x3 245x3 255x2 Down sets of 2x5 @ 225 B. Snatch grip deads + stiff legs 3x5/5 1x5/5/5 (
see IG video!) C1. SSB Walking lunges - 4x6 each C2. Neutral pullups - 4x8 D1. Band leg curls - 4x20 D2. Band belted hip marches - 3x50 (See YouTube video below) E. Abs
July 31-August 5 Training
MondayA. Bench 135x5 155x5 165x7 (Don't think I had ever really taken this higher than 5. Would've pushed for a couple more, but I didn't want to miss)
Bench w/ Slingshot 185x5 2x5 @ 205
B. Bradfords 4x10, drop set last set with full overhead presses
C1. Incline facing laterals 3x15
C2. Banded rear flies 3x15
D. Tate's 3x12
E. Band pushdowns x150 Tuesday A. Cambered bar speed box squats 7x3 @ 155 B. Belt squat w/ chains 5x15 C1. Low Row x10, 9, 8, 7, 6, 5, 4, 3 (increase weight each set) C2. Manual GHR x8, 7, 6, 5, 4, 3, 2, 1 D1. Seated DB Goodmornings 3x12 D2. Swings 3x12
Thursday
A. Speed bench vs 2 chains, paused - 8x3 @ 95-105
B. DB Bench
3x15 @ 55's,
1x12, tempo @ 35 C1. Lat pulldown 3x12 C2. Rope straight arm pulldown 3x15 D1. Single arm cable laterals 3x12 each D2. Face pulls 3x15 E1. Alternating piston shoulder press 4x15 each E2. Tri pushdowns 4x15 E3. DB curls 4x10-12 Saturday A. SSB Anderson squats 205x3 225x3 245x3 255x2 Down sets of 2x5 @ 225 B. Snatch grip deads + stiff legs 3x5/5 1x5/5/5 (
see IG video!) C1. SSB Walking lunges - 4x6 each C2. Neutral pullups - 4x8 D1. Band leg curls - 4x20 D2. Band belted hip marches - 3x50 (See YouTube video below) E. Abs
