Training - Week 3 (70%)

This was basically a deload week.  I don't know if I needed it, but it certainly didn't hurt to do it.  Productive week.  Played around with a few ideas that I may use with my athletes.

Here's what went down:

Monday - Squat

  • SSB Box Squat: 3x5@230
  • Hypertrophy Circuit
  • FBB Press: 15/10/10 with Rear Delts: 3x15
  • Hammer Row: 4 plates - 15/10/10 with DB Shrugs: 3x15

Finished with some curls and McGill SIt-ups.

Wednesday - Bench

  • FBB Bench: 3x5@155
  • Hypertrophy Circuit
  • Hammer Row: 4 plates: 15/10/10 with Chest-supported Lateral Raises: 3x15
  • DB RDL with Shrug: 2x15
  • Push-ups: 3x10 with Pushdowns: 3x15
  • FBB Curls: 2x10 with DB Curls: 2x15

Finished with Neck and Abs.

Friday - Deadlift

  • Trap Bar: 5x3@225
  • Pull-ups: 5x3
  • Metabolic Circuit
  • FBB Incline (2): 3x10
  • DB Chest-supported Row: 3x6 w/90's
  • Trap Bar Shrugs: 3x15

Finished with some Neck and Stability Ball Crunches.

As I mentioned, I'm not sure I "needed" this week, but I felt really good after.  I have increased my walking and stretching.  On my lifting days I walked 1/2 mile before and after my lift.  On Tuesday, Thursday and Saturday I walked for an hour each day.  My 1 hour route gets me about 2.5 miles.

As usual, my feet have been sore from the added walking, but I feel so much better.  I've also gone back to my ultra-simplified breakfasts.

  • 2 hard-boiled eggs
  • 4 pieces of bacon (the meat changes when my mood changes)
  • blueberry, lemon poppy seed or cream cheese muffins on lifting days (because I've convinced myself I need the carbs, but I really just enjoy muffins)

This past week has seen a much better all-around routine.  If I can just get myself in bed before midnight I'll be riding the lightning.



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