January 16th
TTF LOWER WARM UP
Front squat 5/4/3/2/1
Bar, 95, 135, 185, 225, 275, 315lbs
January 17th
Echo bike 6min. 1:81MPH
Black widow (33lb) floor press. 5x5. 95,135,185,225,275,300lbs.
DB low row. 5x5. 55,75,100,110lbs
Band pull aparts. 4x12 green band
January 18th
Treadmill 6min. 3.5MPH for 5min then 4.5MPH for 1min
Neck 90lbs 1x12
Nautilus Curl 20/10/5/5 worked up to stack pretty good ROM
Plank 1:25
January 19th
Echo Bike 6min. 1:85 of a mile
Rack Pulls. 1hole sumo. 5x3. 135,225,315,405,455, 495lbs
Prone leg curls. 4x5 went up to 120lbs
Standing Ab Pulldowns. 3x5 worked up to stack
January 20th
TTF UPPER WARM UP
DB MIL. Work up to single. 40/60/80/100/110 got 3 with the 110’s
Lat Pull-down work up to single. 70x5, 140x4, 200x3, 230x2, 260x2 bad ROM
BB shrug (SS) Tank Tricep 10reps each set
Worked up to 385lbs
January 21st
Treadmill 6min. 3:5mph for 5min then 4:5mph for 1min
Neck 90lbs 1x12
Easy bar curls 20/10/5/5 worked up to 110’s for 6reps
Crunch Machine 20lbs. 3x20 reps
Another good (not great) week in the books. just have to keep working and get healthier every week.
For our groups we hit specialty Bars at 12’s. Here was our lower 1st day of the week.
Specialty Bar Squats 5x12
Posterior chain Machine (choice) 5x12
Pistol Box Squat 5x12
Decline Ab 5x12
Conditioning
