Sled dragging - 70x4 trips
GHR situps - 2x12
Reverse Hyper - 1x15
hip mobility
stretching
DE Box Squat - 325 + 100 lbs chain 5x2 Felt quick. Was able to lock in some form stuff before meet.
Speed Dead Sumo - 315x1, 365x5 BAG deadlift platform w/light bands
GHR jacked up 8 in - 3x10
Giant set
SS Bar Shrugs - 3x12
Leg Raise Station - 3x12
Rolling Thunder Handle Low Pulley Obliques - 3x8
warm up - tire dragging 2 trips, sled dragging 45x2
Reverse Band Press (Blue) - 225x5, 275x3, 315x3, 365x3, 405x3, 455x3, 485x miss
6 Board Press - 455x3, 495x1, 475x3
Lat Pulldown - 4x10
Superset
Dumbell Rear Delt Raise - 3x10
Chuck's Band Lockout - 3x15-20
warm up - sled dragging 80x6 trips
hip mobility
stretching
GHR situps - 2x12
GHR - 1x10
Suspended (36") GM SS Bar close - up to 315x3, 365x1, 405x1
45 Hyper - 3x10 + monster mini
Reverse Hyper - 2x10
Standing Abs on GHR - 3x?
warm up - sled dragging - 45x8 trips
Blast Strap Pushups - 2x10
stretching
DE BP - 175 + 100 lbs chain 6x3
Jaw dropping watching Ray Pierce's speed - 1x8 sets
4 Board Press - 405 2x5
DB Rows - 115 3x10
Mini Band Rear Delt - 3x15
Sled Dragging - 90x6 45x2
hip mobility
stretching
DE Box SQ - 345 + 100lbs chain 5x2
DL - up to 605x1 opener
GHR w/light band - 3x8-10
GHR Situps w/green band - 3x10
Revese Hyper - 1x10
Superset
DE BP - 175 + 160 lbs chain 6x2
Chest Supported Row - 135x10x5, 180x6
Fat Bar 2 Board + 160 lbs chain (feet up) - 135x8, 135x8, 185x8 *This bar is super heavy so don't be fooled by the weights.
CG Upper Back Row - 3x10
Incline Rear Delt - 2x10
Lionox - 1x20
Treadmill - 12 min
Reverse Hyper - 2x12
At Albany Strength (Strenph), Albany, NY
hip mobility
stretching
Giantset
Reverse Hyper - 2x10
Face Pulls - 2x15
Pulldown Abs - 2x12
Giantset
Incline Dumbell Press - 55x15, 75x12, 100x12
Stiff Leg Deadlift - 225x10, 315x8, 405x6, 225x12
Cable Crossover Rear Delt - 3x15
Giantset
Rolling Dumbell Ext - 55x8, 40x12, 45x12
Reverse Hyper - 360 3x10
Standing Calf/Shoulder Shrug - 3x10
Stationary Bike - 15 min
warm up
sled dragging - 80x6 trips
hip mobility
stretching
Circa Max Week 3
DE Box SQ - w/Blue and Green bands - (Metal briefs/suit straps down)
335x1, 355x2, 375x1 PR, 415x1 PR, 435x1 PR
Couldn't touch box without breaking form on the 335, 355. That messed with my head. My training partners pulled me back in and pushed me on to a gigantic PR. I "wanted" to do 415 today and finished at 435. Best squat day ever. Funny because I was ready to hang it up 3 minutes before it became the best squat day ever.
Speed DL - 335 4x1 sumo, 335 2x1 conv, 385 1x1 sumo
Then worked on some technique stuff w/Eric Gunn. I'm incredibly weak where I need to be strong.
GHR w/back raised 12" - 2x10, 1x8, 1x8
Elliptical Rider - 15 minutes
Hammer Strenph Upper Back/Lat - 4x6-12
Icarian Seated Row Machine - 3x12
Rear Delt Machine - 3x12
Reverse EZ-bar Curls - 2x10
Seated Dumbell Curls - 2x10
Sled dragging - 8 trips
Face Pulls - 2x20
Stretching with mini
CG BP - barx15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1
add Phillipe's Inzer DD
4 Board - 455x3
2 Board - 465x2
4 Board - 475x3
Rope Pushdown - 3x15-20
Elliptical Rider - 15 minutes
Seated Donkey Calf Raise - 4x10-15
Pulldown Abs - 4x10
Shrug Station - 3x10
Reverse Hyper - 1x15
GHR - 1x8
Hip Mobility
SS Bar GM - barx5, 135x5, 225x5, 315x5
45 Hyper w/SS Bar - barx12, 95x8x2, 115x8
Reverse Hyper - 290x15x2 strict
GHR Situps - avg + monster mini 4x10
Bitching about work - 60x1 minute
Sled Dragging - rotated sled and light tire - 8 trips
DE BP - 185 + 100 lbs chain 8x3
4 Board - 405x3
4 Board MM - 405x3
6 Board - 475x3, 495x2 PR
Band Pushdowns w/ Inch Dumbell Handle - green 3x15
Lat Pulldown to Belly - 3x8
Seated Dumbell Clean & Press - 3x10
Great workout. Hit a PR, got a pump, and felt better from being sick all week.
Sled Dragging - 70x6 trips
Reverse Hyper - 2x10
GHR Situps - 2x10
Hip Mobility
Stretching
Circa Max Week 2
DE Box SQ - w/Blue and Green bands - (Metal briefs) 345x3x2, 365x2x2
Sumo DL w/40lbs of chains - 425x5, 515x1, 515x1*
*blackout I have had the flu all week and tonight it about killed me. My fever kept breaking and coming back today. Oh well, after this shit the meet should be easy.
GHR w/back raised 12" - 2x10, 1x8, 1x6
Elliptical Rider - 15 miutes
Chest Supported Row - 4x6-12
Hammer Strenph Upper Back/Lat - 2x12
Rear Delt Raise - 3x12
Pull Down Abs - 3x15
Calf Raise on Leg Press - 4x10-15
Hammer Curls - 3x10
Sled dragging upper - 70x8
Face Pulls - 2x15
Blast Strap Pushups - 3x15
Bench Press - warm up to 315x1
(add Phil's DD)
4 Board 435x3 + 35 lbs chain
2 Board 445x1.5* + 35 lbs chain, bar rolled and I dumped it
4 Board 455x2 + 35 lbs chain, chains were rolling bar again
Pin 11 Presses - 425x3, 465x3, 335x10
*Missed work yesterday from the flu. Sucked tonight.
Sled Dragging - 90x6 trips
Zercher SQ Off of Pins w/16" Box - 135x5, 225x3, 275x3, 315x3, 365x1, add belt 365x3
45° Hypers w/mini & monster mini - 3x10
GHR w/back raised 12" - 1x10, 1x8, 1x6
Went home from work early today. Feel like absoute shit.
Sled Dragging - 45x8
Blast Strap Pushups - 3x15
stretching
DE BP - 185 + 80lbs chain 8x3
4 Board - 405 2x2
6 Board - 455x3, 475x3
Lying Tricep Extension - 135 4x10
Grappler - 4x10
Shoulder Horn - 3x12
warm up
Sled Dragging 70x6
GHR - 2x8
GHR Situps - 2x12
Stretching
hip mobility
Circa Max
DE Box SQ - w/Blue and Green bands 325x4x2, 355x1x2 wore Frantz double briefs
Speed DL Sumo - w/Green bands 245x1, 335x2x1, 385x2x1, 405x2x1
GHR w/light band - 4x10
GHR pull down abs w/doubled light band - 4x10
Sled Dragging - 45x8 trips
Blast Strap Pushups - 3x10
Face Pulls - 2x20
stretching
Bench Press - warm up to 315x1
(add Inzer DD)
4 Board 425x2
2 Board 445x2
4 Board 465x2
Dips - 3x10
Lat Pulldowns Multi handle - 4x10
Mini band rear delts - 4x10
