August 14th
TTF LOWER WARM UP
Squats. Worked up to 405lbs. Slow reps, focused on not stressing the hamstring while getting some work in still.
DB RDL 3x5. (Eccentric focus) work up to 50lbs
Bulgarian Split Squat. 3x5 work up to 30lb DB’s
Heavy Ab Pull downs 3x5. Last set 17plate
August 15
TTF UPPER WARM UP
DB Incline bench 4x5. Last set 110 x 12
Hinge Pull-Downs 5x6. Worked to 2 stacks
Bicep Machine 4x6. Last set 8holes
August 16th
TTF LOWER WARM UP
RACK PULLS (2hole & small mat stand)
Work up to 545lbs
DB RDL 5sec eccentric 3x5 up to
August 17th
TTF UPPER WARM UP
3BD BENCH PRESS work up to double 415lb
Pull ups BW 3x5
Aug 18th
Treadmilll 6min. Only went slow pace 3:6mph hammy still tight.
Neck 1x15 95lbs
Crunch Machine 3x15
Biceps 3x12
Solid week even with the hamstring still recovering
For my groups we hit 2x5 @88 percent for the main lifts.
Here is an example of day 2 upper.
TTF UPPER WARM UP
Hex Bar OHP 2x5
Hex Bar Shrugs 5x5
OHP Band Lat walk 5min
Ab machine “choice
conditioning
stretch
