Sitting at 8 weeks out from Record Breakers and I don't think I have ever felt this good physically before whilst competing at a high level in powerlifting. Now don't get me wrong I have aches and pains but my capacity to train and recover is through the roof. The main reason for this is the addition of Aerobic Conditioning. My next post I will go into the benefits of it but for now, I just wanted to present to what I am currently doing for conditioning. I go into some more detail about its benefits in my latest article https://www.elitefts.com/education/improve-your-recovery-with-these-5-things/
Sunday- 10mins of HICT training on the bike, 10mins of 10secs sprints and 50secs on the bike and a 1-mile jog.
Monday- 30mins of Cardiac Output training
Tuesday- Post Workout Airdyne Bike Sprints 15 secs all out and 45 secs recovery for 12 minutes
Weds-10mins of HICT training on the bike10mins of HICT training on the bike, and a 1-mile jog.
Thursday- 10mins of HICT training on the bike, 10mins of Hill Sprints
Friday- Off
Saturday- 10mins of HICT training on the bike10mins of HICT training on the bike, and a 1-mile jog.
9-1-19
Football Bar Bp- 355lbs for 4 sets of 5 reps
CG Shoulder Saver BP- 345lbs for 3 sets of 4 reps and 275lbs x10
DB Incline BP- 90lbs AMRAP 17x, 14x, 10x
Mag Grip Lat Pulls- 160lbs x12, 190lbs x12, 220lbs x8
s/s
DB Incline Rear Delts- 3 sets of 15 reps
Face Pulls- 3x20
s/s
DB Shrugs- 3x12
9-2-19
Squats- 525lbs for 3 sets of 3 reps
Close Stance Leg Press- 7.5plates x10, 6.5plates x12
Pull Throughs- 3x15
s/s
Calf Raises- 3x15-20
Ipsi Lateral Bulgarian Split Squat- 2 sets of 12 reps
s/s
Ab Wheel- 3 sets of 12 reps
Prime Row- 210lbs x12, 230lbs x12
9-5-19
Pause BP- 385lbs for 2 sets of 5 reps, 341lbs x9
Cambered Bar BP- 275lbs x6, 295lbs x6, 315lbs x6
Weighted Dips- 50lbs- 14x, 11x, 8x
s/s
Pull Ups- 3 sets of 8 reps
Cable Seated Flys- 3 sets of 15 reps
s/s
Standing DB Cleans- 3 sets of 12 reps
Lat Pulls- 150lbs x12, 180lbs x12, 210lbs x9
s/s
Cable Pushdowns- 3x15-20
