4/13
-15 min stepmill
-Activations, side planks and more ab work
-Kb swings 88lbx20x5,25x2 sets, mixed with20kg snatches 5x5,2x15 per arm
4/12
-15 mins stepmill
-Activations and planks, bird dogs
-Bench 3x3, 2x2
-Box squat 3x3,2x2. Wide stance
--narrow stance low box seated GM with two chains 5x5
-Narrow stance low box with 2 chains off the ground 5x5
-Reverse hypers 3x12 to warm up, 1x30 to finish
4/11
-15 mins stepmill
-Activations and planky abs work
-Reverse hypers 3x15
-kb swings one arm 10x10
4/10
-15 mins stepmill
-Activations ,planks, etc
-Bell presses 6x8 then tea cup bell presses 3x10
-Back stuff. Many wide pulldowns mixed with Seated face pulls
4/7
15 mins stepmill
- Lots ofActivations and suspension strap planks-holds close to body and holds away from body for 4 rounds
-Banded pull/row with a 15 hold at end of set
-Bench worked up to 345 xsingle then some down sets with softee pad and some tempo sets of 550 for 3 rounds
-Banded tricep pushdowns with static hold in middle and end 5 rounds
-Banded standing back raise 4x6
4/6
-Activations with planks and birddogs. Added dumbbell oblique work 4x8 oer arm
-KB swings 28kx25 repsx4 rounds-two hand. then 10x10 single arm swings
4/5
15 mins stepmill
-Reverse hypers 3x12 then 1x30 at end
-Trap bar deads worked up to 365x1x2
-Ab wheel 5x8 with planks
-Belt squats 5x6
With the hammy not quite a 100% yet, it was a week of boring rep work along with other work that is quiet doldrum so I will leave that out. Mostly paperwork and moving the new building along and cutting my teeth on that experience. It is something I have wanted for 15 or 16 years now and it is finally about to become a reality. Since it is all unknown to me currently- planning , banks, permitting, etc. it is alot to deal with.
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