Man... it's been some challenging weeks on the personal end. Not "bad" per se, just challenging. Challenging my thinking. Challenging my courage. Challenging my faith. I'm a very self-reflective person. I haven't always been that way, but over the past 3 years I've learned to dig deep. Which can be a blessing but also a curse. Digging into every little situation, emotion or feeling can be exhausting. Kinda like how as an adult with all these responsibilities, you have moments where you just want to be a kid again, be oblivious to the world around you. Training is coming around. Making progress on the shoulder pain with soft tissue and chiropractic work. Monday - Heavy lower A. Anderson squats, worked up to 235 @ 2x2 B. Rack deads w/ short mini bands, 4x8 @ 185 C1. Paused goblet squat 3x10 C2. Blast strap rows 3x15 D1. Kneeling smith machine squats 3x15 D2. Kneeling jump 3x5 E. Abs Wednesday - Heavy upper A. Bench block (small) - worked up to 3x3 @ 185 B. Attempted some incline bench but that didn't feel good, so skipped it C. DB shoulder press - 3x10 D. Fat bell extensions, reverse grip - 4x10 E. Face pulls - 4x15 F. Pushdowns - 3x20 Thursday - rehab/extra back A. Walk 20 minutes B. Single arm lat pulldowns 3x10 C. Band pulldown/pull apart combo 3x10 D. DB curls 3x12 Friday - Athletic/rep day A. Dynamic warm up B. Sprint starts x6 C. Depth drop to jump (land single leg) - 3x2 each leg D. Deficit deadlift - 3x8 @ 225, then 1x20 @ 135 E. Single leg BB RDL - 3x8 each F. Hip Thrusts - 3x10 w/ 3 sec hold on each G. Farmers walks - 6x down and back Saturday - Athletic/rep day A. Dynamic warm up B. Pushup to downward dog - 2x5 C. Overhead MB slams 3x5 D. Chest pass 3x5 E. Fat bar floor press 3x8 @ 155, then 1x20 @ 95 F. Single arm banded shoulder press x30 each, 25 each, 20, 15, 10, 5 G. Incline facing laterals 4x20 H. Lat pulldown 3x10 I1. BB curls 3x12 I2. BB extensions 3x12 J. Single arm pushdowns 4x10 each
Week 6: Post meet (2/3)
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