THIS WEEKEND WAS A REAL TRAINING BUMMER
I was V disappointed with what I hit on both upper and lower days this weekend. I talked to Dave about it and the plan is to put in a lot more upper back work for everyone (our upper backs got all smushy).
We also went from two conditioning cycles to doing two hypertrophy cycles in a row (we haven’t done this much non-strength work in a row before) and Dave though that our strength took a hit because of it but will pop back soon.
In my last few meet cycles I did a bunch of heavy upper back work during my free time and as a result, it hasn’t been problematic for quite some time. During this past off-season I chose to focus on other areas like my hips and the rest of my back but I guess I can’t just assume that my upper back will keep up on its own.
SATURDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Deadlift with Plates on 2 mats - work up to one rep max.
This was a fucking debacle I missed 410? How does that happen? Dave said our upper backs got weak and that is why so that shall be remedied soon. I suck off mats but seriously. That shouldn’t happen.
- SS Yoke Bar
- + no box medium stance 5 sets of 5 with the same weight going below parallel.
- Glute Bridges and Hip Adduction
- Closer stance leg press for 2 sets of 50
I generally do what Trevor does on these to make him feel bad.
- Inverse leg curl or weighted GHR 4x8
I did many weeks of GHRs so I’m switching it up with the inverse leg curl for a bit. Hamstring remix!
- Weighted back extension 3x10
40 lb sandbag for this bad boy.
free time
SUNDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- ME Upper: Floor Press
Ok in today’s episode of another shitty day: I only ended up with 210. That is what I hit like 8 weeks after my meet. When I am at my weakest. And what I hit for reps when it's not off season. So fuck me. As I told Margaret halfway through training “the only good thing about today is the playlist” (I put Holy Diver radio on on Spotify) (it was great).
- Close grip incline w shoulder saver heavy - work up to best heavy set of 3
- Rear Delts with Blast or TRX straps. Hit face pulls, rows and rear flies all in one giant set - 4 rounds
V functional
- Standing low row 4x15
Banded tricep extension 80 reps total can rest for like 20 seconds but do it all in one set
- Ab bench 3x12-15
- Free time
I threw in some heavy upper back to make up for all the upper back I haven’t done lately.
Shrugs on the calf raise and heavy face pulls
