April 10th
Cambered Bar bench press. Work up to single. Bar x 5, 155x4, 225x3, 295x2, 335x1, 385x1, 425x1, 475x1
Abs pulldowns. 5x8. 12/16/20
Are Single Leg Curl 3x5. I worked up to 4plates (didn’t do ran out of time)
April 11th
Echo Bike 6min. 1:76 of a mile.
Floor Press, Black widow (33lb) floor press. 5x5. 95,135,185,225,275,316lbs (actual weight). Terrible today. No spot shoulder tight. Get healthy for next week
Chest supported Row. 5x5. 150, 240, 265, 290lbs
Band pull aparts. 100reps. Went heavier Band tension every 20-30reps.
April 12th
Did about 10min prehab for shoulder.
Treadmill 6min. 3:6mph for 5min then 4:6mph for 1min
Neck 95lbs 1x15
White Curl Machine. 5x8. Worked up to 7plates
Plank 2:20 (37 belly breaths)
April 13th
Echo Bike. 6min Got to 1:74
Mobility and warm up 6-7min
Rack Pulls (conventional and off 2 small mats). 5x3. 135,225,315,405,495, 550lbs
GluteHam raise. 3x5
Crunch Machine. 4x15 20lbs
April 14th
TTF UPPER WARM UP
BAMBOO BAR CRAZY BELL. 35lb each side. 20/20/20/20/20
DB low row. 5x3. 60/80/100/125/130
April 15th
Treadmill 6min. 3:6mph for 5min. 4:6mph for one min.
AbCore 4x15. 45lbs
Neck 95lbs 1x15
For our groups we hit heavy doubles. And with accessories we hit 4’s with the last set to fail.
Here is an example of our 2nd lower body day.
TTF LOWER WARM UP
Deadlifts 5x2.
Single Leg RDL 5x4
Glute Bridge 5x4
Ab machine ‘choice 5x4
conditioning
stretch