Conjugate/hypertrophy Training Week 7
This was just an awesome week of training. My strength is increasing but I realize I am still not conditioned enough (hence the double "chubby" comment from Ed Coan). lol So, I decided it's time to ramp things up a bit. It actually went well and I felt great after! I'm excited to have it in my routine. I've added in some conditioning and cardio as you can see below.
I finally finished my book. The one I was trying to get someone else to read but then realized I was the one who needed to read it, yeah that one. The name of it is Codependent No More by Melody Beattie. I highly recommend it if you either are an asshole, or tend to gravitiate to them. It's helped me a lot. The second time even more than the first. I'll be starting the Workbook this week.
This past weekend I received an AWESOME coaching lesson with a new friend and mentor, Andrew Yerakadu of Iron Bound Barbell Club in Tampa, Florida. I met Andrew at my first meet. He is a USPA judge here in Florida. There are many things that separate Andrew from other coaches. The barbell club is large and has many women. People who have stayed with him for many many years. These people have grown tremendously strong under his supervision. He meets with his people every week. He does not do "online coaching." Andrew and I spent four hours together each day this weekend and I had to pull myself away as he was not at all ready to stop teaching me. So much of Andrew's time is dedicated to helping others grow strong and every minute of it is out of love. There is no charge for this membership. Only a desire to compete at the best of your ability. He and his wife, Molly are both USPA International judges and dedicate a lot of their lives to the sport. In addition to regular jobs and caring for their son, Roy who is special needs and so sweet and loving. I even got a hug! They are all one, big beautiful and very strong family. I'm extremely grateful they gave me so much of their time. I learned so many technical things that I was missing. I had never had anyone spend so much one on one time with me. It was invaluable. Something I will never ever forget.
TRAINING WEEK 7
- TUESDAY: DE LOWER
- WEDNESDAY: DE UPPER
- THURSDAY: CONDITIONING
- SATURDAY: MAX BENCH AND DEADLIFT
- SUNDAY: MAX SQUAT
TUESDAY: DE LOWER REEVES DEADLIFT: 5X5 SPEED SQUATS: 7x2x45% VS BANDS 7th set: amrap BULGARIAN SPLIT SQUATS: 3x6, plus 10-second iso hold SUPERSET: 1.) DEFICIT STIFF LEG DL 2.) GHR HIIT: 12 MINUTES SUPERSET: (four rounds) 1.) SINGLE-ARM BARBELL CARRY 2.) GROINERS
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WEDNESDAY: DE UPPER CLOSE GRIP PULL OVER AND PRESS: 3x5 SPEED BENCH FEET UP: 7x3x60%, 7th set amrap STANDING DB MILITARY SINGLE-ARM PRESS: 5x5 with shoulder banded to foot REAR DELT DESTROYER SUPERSET: 3x25, plus 50% drop HIIT: 12 MINUTES SUPERSET: 1) AB ROLLER 2) BATTLE ROPES
A post shared by Anne Sheehan (@ifbbproannesheehan) on THURSDAY: CONDITIONING AB ROLL OUT HANGING TOE TOUCHES HIIT: 12 MINUTES: SUPERSET: 1.) UNDERHAND PULL UPS 2.) CLOSE GRIP PULL UPS 3.) BALL SLAMS FRIDAY: CARDIO: 30 MINUTES/ 2 MILE WALK SATURDAY: TRAINING BENCH AND DEADLIFT WITH ANDREW YERAKADU OF IRONBOUND BARBELL CLUB
SUNDAY: TRAINING SQUAT’S WITH ANDREW YERAKADU OF IRONBOUND BARBELL CLUB