Mon
Straight Bar squats 5x2. Bar, 150, 200, 240, 290, 330, 380, 410lbs. 5 sec 500lbs eccentric
Heavy Ab pulldowns. 3x5. 13/17/20 (didn’t do due to time)
Lunges 3x5. BW, 25,40,65lbs
Single leg curl 3x5. 1/3plates only got 2 sets
DECEMBER 6th
Echo Bike 6min. 1:86 of a mile
TTF UPPER WARM UP
BENCH PRESS 5x3. Bar, 145, 195, 235, 285, 315lbs x 3
Pull ups. Assisted x5, BW X 5, BW X
Cable Flys. FreeMotion Machine 3x6. 7/10/12/14
December 7th
Treadmill 6min. 5:30 for 3.5MPH. 30sec 4.5MPH
Neck 1x12. 75lbs
Leg raises. 3x12. BW DIP/CHIN
PLANK. Front 1:30. Side plank RT/LT 40sec
Curls
DECEMBER 8th
TTF LOWER WARM UP
Deadlift worked up to 415lbs x 3.
glute ham 3x5
December 9th
TTF UPPER WARM UP
PUSH UPS 1X 41reps
DB Shrugs 5x8. 70/95/100/120/130lbs
BB mil press. 4x8. 65/95/115/130/141.6lbs
DB pull overs 3x8. 75/90/100lbs
For groups and clients we hit doubles and are testing next week. Here is the upperbody day
TTF UPPER WARM UP
Bench Press workee up to 93% for a double
Added 50-60lbs for a 5sec eccentric.
pull ups 5xfail
push up (SS) band pulls 3x30sec
Abs
conditioning
