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  1. #471  
    Contact Me For This Mystery Title rhynoplanet's Avatar
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    Friday August 17


    Day 4
    Warm up 3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -Deficit Deadlift (3 inches no belt) 135x5, 225x5, 315x5, 405x5x3sets
    -Rotator cuff external/internal rotation, Band flies 18x3sets
    -close grip Bench press 45x20, 135x10, 185x5, 225x5, 275x8x2sets
    -3 board close grip bench press 305x6, 325x6, 335x6
    -Overhead DB Tricep extensions (2 DBs) 30x12, 40x12, 45x12
    -DB curl 45x12, 55x12, 65x12
    -Leg raises 12x3sets

    3 rounds
    -Seated hip rotation 10 reps
    -Garland stretch 45 seconds
    -Pigeon 30 seconds
    -Pec/Shoulder stretch 45 seconds

    Deficit deadlifts were good, slow but easy. Bench was super easy all close grip and 3 board felt really light. Things are moving along well.


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  2. #472  
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    Monday August 20


    Day 1
    Warm up 3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -High bar Squat 45x6, 135x5, 225x5, 295x8, 335x5, 365x3, 405x5, 440x3x3sets
    -Good mornings 135x6, 185x6, 205x6, 225x6
    -One arm DB row (on bench slow and controlled) 80x10, 100x10, 105x10x2sets
    -Pull up (add weight) 25x12, 12, 10
    -Face pull 100x12, 125x12, 135x12, 145x12

    3 rounds
    -Garland stretch 45 seconds
    -Pigeon stretch 30 seconds
    -Pec/Shoulder stretch 45 seconds

    5 minute yoga


    Still canít get the bar into low bar position for squats so doing them high bar. They werenít bad considering it is high bar but I really want to be able to return to low bar for the competition.


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  3. #473  
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    Tuesday August 21

    Day 2
    Warm up 3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -Deadlift 135x5, 225x5, 315x3, 385x5, 405x5, 455x5, 505x3x3sets
    -Rotator cuff external/internal rotation, band flies 18x3sets
    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x6, 295x5, 325x5, 355x7 (paused 7th rep and missed 8th)
    - Seated DB shoulder press 60x8, 75x8, 95x8x2sets
    -Overhead tricep DB extension (2 DBs) 35x12, 45x12, 50x12
    -DB curl 45x12, 55x12, 65x12
    -Hanging Leg raises 12x3sets

    3 rounds
    -Garland stretch 45 seconds
    -Pigeon stretch 30 seconds
    -Pec stretch 45 seconds

    5 minute yoga


    Deadlifts were good but still no speed, felt strong though. Bench I for some reason decided to pause the 7th rep at 355 and then missed the 8th. I donít know what made me do that because it wasnít in the plan. It was moving really well and I should have got that 8th rep. Next time.


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