Week of January 21st Training

Monday

• Trap Bar: 235/265x3/295x5
• DB Incline: 5x10@25
• BBB (RDL): 5x10
• Shrugs: 5x10

It's crazy how just a little bit of direct hamstring work helps my knees. Wednesday

• FBB Bench: 95/115/125/135x5
• KB Row: 5x10
• BBB: 10x5 (20 reps @115/30 reps @105) - just saving the shoulder)
• Hammer Row: 2x10
• Neck: 2x20
• DB Clean: 2x10

Friday We've got a lot of ice and it's been raining a lot so conditioning hasn't been as consistent as I'd like. The cold doesn't seem to be really going anywhere so I'm going to switch to 4 days a week of training for a 3 week cycle. By the end of that the weather should be better. If not, I'll do another 3 week cycle. Then, back to 3 days. I hope to keep up my conditioning, but adding a 4th day of training will at least keep me moving. So, I decided to Squat again and test my plan for the 4 Day training.

• SSB Box Squat: 205/225/245/265/285x3 (no planned numbers - just by feel)
• Face Pulls: 5x20
• BBB: 10x5@205 (this is getting to be to easy - gotta increase the weight)
• Push-ups: 5x10
• Side/Bent-over Raises: 5x10 each

After each workout this week I did some neck, biceps and shoulder stuff. Tomorrow I'll start my 2nd cycle.

1. Monday - Squat/DB Incline
2. Tuesday - Bench/Pull-ups
3. Thursday - Deadlift/Push-ups
4. Friday - Bench/Rows

My rules so I don't hurt myself are: Anything other than the 2 exercises listed have to be done with body weight or bands. So far (3 weeks) ,it's been a good start to my training cycle. I haven't had the best workouts, but they've all been pretty good. I like where I'm heading. I wrote my goals down on my white board in my office and I look at them everyday (most of the time by accident).

• SSB: 3 plates x10
• Trap Bar: 4 plates x10
• FBB: 1 plate x10
• Mile Run (I'm throwing this one in because I do it in May since heart surgery): Under 12 minutes (I'm really shooting for the stars, here)