MONDAY - DYNAMIC EFFORT BENCH Warm up Speed Bench Football bar bench 135x20, 185x20, 225x20 Post-hab
TUESDAY - SQUAT/BACK Warm up Squat Safety squat bar 205 10x10 Back One arm dbl rows 50 5x10 Biceps Football bar rev curl 65 3x10 Post-hab
WEDNESDAY - CONDITIONING 20 minute treadmill hiit
THURSDAY - CONDITIONING 20 minute treadmill hiit
FRIDAY - MAX EFFORT BENCH Warm up Bench Football bar bench 405/455/475/485x1 Supplemental Shoulder saver close grip bench-ring finger on smooth w/legs up 225/275/315x10 Assistance Pushdowns 70 3x15 Post-hab
SATURDAY - DEADLIFT/BACK Warm up Deadlift Trap bar dl 225 10x10 Back Standing fat bar pulldowns to sternum 140 5x10 Biceps Kbl conc curl 25 3x10 Post-hab
SUNDAY Day off/massage-well needed!
This was the whole week. Nothing extraordinary. I felt beat on Monday so I did rep work instead of speed for bench and I cut out assistance. Everything else was just work. I will say this, max effort with the football bar was a bear. That thing wanted to come out of my hands with heavier weight. I wanted to go 5 plates, but I stayed cautious. Live to fight another day as they say. After that I took it easy on supplemental. I have not deloaded in a bit. I don't thing I have really earned one, so I just cut back a little on my bench days this week.
My exercises, warm-ups, post-hab work, and conditioning are all dialed in. My body is feeling healthier each day. That is a nice feeling. It has been a very long time since I could say that. Now, I need to keep it going this way. My weight is right at 250 so I only have a little to go. Next step is to get a shirt on for the bench. Keep your fingers crossed.
