June 26th
TTF lower warm up
SS yoke Bar Squats 5x4. Bar, 155, 225, 275, 325, 375lbs (most free squat for reps-425/450 doubles next week)
DB Bulgarian Split Squat
3x5
June 27th
TTF upper warm up
Landmine Press (shoulder) 5x6. Up to 100lbs total on 45lb bar
Barbell shrugs. 5x5. 135, 225, 315,365lbs
Pull ups. Assist x 3, BWx 5, 25lbs x 5
June 29th
TTF lower warm up.
Sure DeadLift (2mats). 5x4. Worked up to 455lbs
AbCore. 5x12
June 30th
TTF UPPER BODY
BB incline 5x4. 95x4, 145x5, 215x4, 255x3, 275x3 not bad shoulder little bit
DB low Row 3x4. 70, 90, 110, 130, 150
Seated Low Row (Med grip prime bar). 5x5. 110x5,,160x4, 220x3, 270x3, 300x
Press downs (rope). 3x5 worked to stac
July 1st
Treadmill 6min
Neck machine 1x12
Curls. 5x8
Groups wrapped up their last week of this 4week block. Was great to see some improvement. We did a lot of accommodating resistance with the compound exercises.
