May 15th
TTF LOWER WARM UP
SQUATS. 5x5. Bar, 155, 225, 275, 335, 385x5,
Walking DB lunge. 3x5 BW, 20lbs, 40lbs
Heavy Abs 14/18/19/20
May 16th
KRAZY Bell Incline. 40/25/15/15 blue and pink
Chest supported row. 5x5. 140,140, 190lbs last set
Band pressdowns.
May 17th
TTF lower warm up
Box jumps 4 reps 3rd tallest metal
Deadlifts (sumo from ground). Deadlift. 5x5. 135, 225, 315, 365, 425lbs
Single Leg curls
4x5
AnCrunch 4x15
May 18th
TTF UPPER WARM UP
BARBELL DECLINE
Work up to single. Bar, 135,185,225,275,315,365,405lbs
Pull ups worked up to 10reps BW
May 19th
Treadmill 6min. 3:6mph for 5min then 4:6 for 1min
Neck 15reps 1 set
Hammer curls w/rotation up to 35lbs
What I’m doing training wise is working for me. Continuing to get 20-40lbs bette than previous. Enjoying to process.
In the groups we are doing a 4 week block. Here is a lower example:
TTF LOWER WARM UP
HEX DeadLifts
5x8. minimum of 20% heavier on all 5sets-not a build up)
(SS)
50yd sprint all sets
Bamboo Bar lunge walk (heavier)
(SS)
Leg ext
(SS)
Leg curls
5x8. on each. A lot heavier
Body Bar twists
1x5min
Sit ups
3min
1mile jog
Stretch
