Being the off season, I'm going to implement a "conjugate/concurrent" system back in. Speed used to be a strength of mine and the past year I've focused on other aspects that I needed. I'm going to run a block of dynamic and max effort work, while keeping in some "athletic" stuff on dynamic day. Not only is that fun for me, but it's forcing me to move like an athlete and not just a powerlifter.
Saturday's bench training got pushed back to Sunday as my daughter's softball season started and I'm helping coach this year. Season started with a chilly 40* game, but they came out with a win. I've always enjoyed working with kids in any coaching aspect and this was just as fun. Impacting these young girls with talents, skills and confidence is something I enjoy and I'm thankful God has given me this ability.
Monday - Dynamic/athletic Lower day
A. Dynamic warm up
B. Kneeling jumps to box jump - 3x3
C1. Spider bar box squats w/ doubled minis - 8x2
C2. Squat jumps - 4x5
D. Single leg RDL - 3x8 each
E1. Adductor machine - 2x12
E2. Curtsy Lunge - 2x10 each
F. Single leg band leg curl (lying) - x10, 8, 6, 4, 2 each
G. Lying leg raise - 3x12
Tuesday - cardio
20 minute walk
lat rehab
Wednesday - Heavy Upper
A. 2 board bench blok - worked up to 185x3. (This definitely wasn't a max attempt but I got pulled aside right before this last set so I was cooled off and out of my groove.)
B. Fat Gripz close grip bench - 3x8 @ 135
C1. Blast strap rows - 4x12
C2. Band pullapart/pulldown comb - 4x12
D. Modified pullup/holds - 3x Whatever... I really just farted around on the blast straps to work different angles and get my lats to fire well
E. Plate circuit - 3x10 each (front raise, head circles, overhead press) @ 25#
F1. Rope face pulls - 4x15
F2. Rope pushdowns - 4x15
Thursday - cardio/rehab
25 minute walk in the morning
Afternoon rehab
Warm up of shoulder circuit and pushups
A. Band straight arm pulldown 3x15
B. Band pullapart/pulldown combo 3x12
C1. Lat pulldown 4x12
C2. Dante row 4x12
Friday - Max effort lower
A. Conventional block pulls - worked up to 315x3
This is an awful position for me. I can pull better from the floor and I can rock out sumo block pulls like it's my job. But since we are in the off season, I'm working hard to do the things I'm not good at. To hit 3 plates on this... I'm happy with and will continue to build on the next couple weeks.
B. Snatch grip deadlift - 3x10 @ 135
C. Leg curls - 5x12
D. Leg extension - 4x12
E. Cable pulldown abs - 4x12