Here is my client Shae Jones, nailing 1934 Raw @ 242 at RUM, huge PR's for him--some training changes I made him with his large bench and dead increases
For Deads(more heavy full ROM singles. block pulls as main movement twice a month)
Bench--lowered volume and c=decreased frequency to once a week
[youtube=https://www.youtube.com/watch?v=rmnnsSR2spQ]
As the disclaimer, I have left elbow issues that inhibit a lot of what I would ideally do. Furthermore, I am constantly experimenting new methods on myself for the benefits of clients. My objective to increase limit strength just a little but while getting leaner and leaner.
I have a family (wife & two kids) and more than a full time job—so my life is beyond blessed but keep that in mind when you see how I train
Weds--worked out inside the house very cold! Did a circuit of 100 punches shadow boxing (holding 2.5 pound plates), abs (varied movements) and 15 head nods (video of head nods)
[youtube=https://www.youtube.com/watch?v=5iPlf4Tmov4]
Thursday--hit various bags with high intensity for 30 minutes
Friday--box squats singles keep inching up, very off balance but strength to finish NO PROB, which was good
Occlusion Leg Ext 5 sets 20
One Armed Barbell Shrug on smith 20 reps/medium weight floor pause dbell fly x 10 reps (3 supersets)
Cable Lat Pulldowns one hand each hand-12,12,12,12
Overhead Rope Tri Ext-50,40,30,8 (failed)
Romanian Deads on Pit Shark accentuating eccentric 3 sets 6
Here is a video: http://instagram.com/p/yxd-TUP3FV/?modal=true
Barbell Complexes for 8 minutes (lots of abdomonal heavy work land mines and neck work dispersed throughout)
Saturday 30 minutes of tempo runs!
Some really great sessions!!