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

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