Oct 30th
TTF lower warm up
SS yoke Bar Squats 5x4. Bar, 155, 225, 275, 320, 385lbs. (10 more pounds than last June doing X4).
X1 concentric repetition w/50lbs less 335lbs. Hole #7 showing and spud inc straps at top).
Single leg squat (knee to ground) 3x5 BW
PRONE LEG CURLS 4x5
Oct 31st
Echo Bike 6min. 1:69 of mile
TTF UPPER WARM UP
Hammer Shoulder 5x12. 25’s each side and last set 55lbs last set each side. Go heavier next week
Standing Pull-downs. 5x12. 60/80/100/120/140
Nov 1st
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 95lbs 1x15
Ab Coaster 4x12 BW
November 2nd
Partial Deadlift w/pause-iso. 5x4. 135/225/275/315/365/405
Ab Pulldown 4x5. Worked to stack
Bulgarian spilt squat. 4x5 each leg. BW,BW, 17lbs, 25lbs
November 3rd
TTF UPPER WARM UP
BENCH PRESS (shoulder saver). 5x4. 95/135/185/225/275/315/365lbs
Chest Supported Row. 5x4. 90/160/230/280lbs
November 4th
Treadmill 6min. 3:6mph for 5:15 then 4:6mph for 45sec
Hammer Calve Machine 4x12
Really good week to start this 3 week wave off. Have some great numbers I’m looking forward to hitting.
For our clients we hit 5x5 with a 4sec eccentric tempo on the main lift.
Here is a sample of our Day 1.
TTF LOWER WARM UP
SPECIALTY BAR SQUAT
5x5
4/1 tempo (every set should be last set from last week or 75%)
Leg Press
5x10
Single Leg squat (foam pad)
3x10 each leg
Prone Leg Curls
5x10
Sit up
(Partner assisted-Strict form. Hands locked, knee to elbow throughout)
3x1min
Plate Push
10trips
Stretch
