“The Jenn”
It’s the end of the “Snow Bird” season here in South Florida. I am a freelance hair and makeup artist. I’ve been doing this for over 30 years. I am also a personal trainer and an online coach. I work six days a week. Monday through Friday I go from 6 am till 9-9: 30 pm. I’m also a wife and Mom. My kids are almost 27,23,12 and 8. Two I gave birth to, two I didn’t but they’re my kids. So, I’m blessed and busy. I draw up my training programs the week prior but I adjust them as I go because I often have scheduling conflicts and things usually get moved around. Training is and always will be a top priority for me but family always comes first and making sure my businesses are running is a part of that. But, I get it in. Here’s how this week went:
Tampa, FL June 1&2
4 WEEKS OUT
Current weight: 185lbs (height: 5'2")
SQUAT MEET PR: 424 LBS GOAL: 405
BENCH MEET PR: 275 LBS GOAL: 245
DEADLIFT MEET PR: 435 LBS GOAL: 405
TOTAL: 1,134 GOAL: 1,055
- 05.05.19 SUN: REST
- 05.06.19 MON: LOWER BODY MAX EFFORT
- 05.07.19 TUE: REST
- 05.08.19 WED: UPPER BODY DYNAMIC EFFORT
- 05.09.19 THUR: REST
- 05.10.19 FRI: LOWER BODY DYNAMIC EFFORT
- 05.11.19 SAT: UPPER BODY MAX EFFORT
- 05.12.19 SUN: REST
05.06.19 MON: LOWER BODY MAX EFFORT
SINGLE LEG CROSS BODY DL: 4x4 each side
CALVES: 3Xfail
REVERSE HYPER MACHINE: 75 reps
LOW BOX SSB SQUATS:
1x15xbar
1x6x165
1x3x215
1x3x255
4x1x305 (75%) 315 is my MAX on SSB bar squats. Fell short this week. But DL’s went pretty good.
CONVENTIONAL BLOCK DEADLIFTS:
1x10x135
1x6x185
1x3x225
1x3x275
1x1x313
4x1x365 (85%)
HANGING TOE TOUCH:
3X6
05.08.19 WED: UPPER BODY DYNAMIC EFFORT
TISSUE PREP/WARM-UP:
ROLL: SHOULDERS AND BACK
BANDED: UP AND OVERS/PULL APARTS
LAND MINE: SIDE TO SIDE PRESSES
SPEED BENCH:
1x15xbar
1x6x95
10x3x135 (50%)
CLOSE GRIP SPOTO PRESS:
4x6x135 (50%)
STANDING DB PRESS: 4x12x30’s
CHEST SUPPORTED T BAR ROWS: 4x10x2 plates
ABS: SKYJACKS: 3x5
YOGA/STRETCH: 10 min
05.10.19 FRI: LOWER BODY DYNAMIC EFFORT
TISSUE PREP/WARM-UP:
ROLL: LOW BACK, QUADS, IT BANDS, HIPS
MACHINE ADDUCTORS AND ABDUCTOR: 75 reps each
SUPERSET: CALVES & TIBIALIS RAISES
REVERSE HYPER MACHINE: 75reps
BANDED SPEED SQUATS: 45 to 60 seconds between sets. Back off on weight when speed slows down.
1x10xbar
1x5x95
1x3x135
1x3x185
10x2x215 (50%)
DEFICIT BARBELL STIFF LEG DEADLIFT: toes elevated
5x5x215 (50%) Slow eccentric. Speedy concentric
DB SISSY SQUATS: heals elevated
4x10-15x 75lb DB
BANDED REVERSE HYPER STATIC HOLDS :
2x30 to 60 seconds
POOL REHAB:
YOGA/STRETCHING: 15min
05.11.19 SAT: UPPER BODY MAX EFFORT
TISSUE PREP/WARM-UP:
ROLL: BACK, SHOULDERS, SERRATUS
SEATED CABLE WIDE GRIP: “REVERSE SHRUG” AND PULLS
PAUSED BENCH PRESS:
The goal: To exert as much possible effort (MAXIMUM), while still maintaining form. The last rep should leave you absolutely spent. You can take some time in between sets. 3 to 6 minutes.
Take time setting up each rep. Go to failure.
1x15x50% 135lbs
1x3x70% 185lbs
1x2x80% 225lbs
4x1x 87.5% 240lbs
REVERSE GRIP PRESS:
5x5x50% 135lbs
BARBELL CAGE MILITARY PRESSES:
4x6x95lbs
