- TUESDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- DE Lower
- Yoke Bar 65% of close stance low box max 10x2 up in chain weight from last week
Another week, another yoke bar. Dave wanted us to do yoke bar speed work for another 3 weeks so I kept the percentages the same but had everyone go up in chain weight a little bit.
Again, we all have different secondary movements to hit our weaknesses. Below is what I wrote for myself
- SECONDARY
- Lily- weighted back extension or back attack, might do this after close stance low box though.
Indeed I chose to do these after my close stance low box. I learned my lesson after last week and I am erring on the side of caution with my low back and doing compound movements instead of pre fatiguing it with accessory shit.
- Close stance BUFFALO BAR™ low box (12") 5x5 moderate weight
I think I had like 175 on here. I am, comparatively, very bad at these. Compared to other accessories and what other people do. Yikes.
- Reverse Hyper 4x10 (up in sets each week)
Here is how I denote the smorgasborg of plates I use on the reverse hyper-2 red 2 35s 1 25. Get it?
- Ab and adduction machine 3x20 each way
- Standing pull down abs 3x12-15
THURSDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
DE Upper
- straight bar 50% + chains (1.5 women 2 guys) 9x3.
Still basing this on my 210/215 floor press from the other month since I don’t have much else in the way of straight weight to base it off of.
I chose to stick with the 10x10 close grip board press as my secondary since I need it and I need to be on the fresher side when I do it.
10x10 close grip board press
135 10x10. I keep the weight here to 1) try to keep my shoulders down and back and not get shruggy which happens when I am fatigued. 2) not have to rest more than 45-60 sec. I am working on making better choices with my goals in mind as opposed to just pushing the most weight. So with this the goal is- volume with low rest periods and trying to do the movement correctly so I feel it in my triceps and not my shoulders. Ughhhh
- Chest supported row machine 5x10.
Same thing on rows. I try to get to a weight that is difficult but not so difficult that I feel it in my trips and not my mid-back.
- Front and side raises with chain attached to grenade handle 3x15 each way.
- Wide grip pulldown 3x12-15
