I got off script on Wednesday and Saturday trying out an idea Jim and I had talked about. I'm not feeling great for NOV in 2 weeks and I'm more focused on the "team" challenge of pushing a Prowler with 4 plates on it for a mile. I'm still training, but I'm not sure which lifts I'll "test" when I'm up there. I may just end up doing a workout and being satisfied with that. Anyway, here's what this week has looked like:
Monday
- FBB Bench: 95/105/115/130/145x5
- Pull-ups: 5x5
- BBB: 5x10@115
- KB Row: 5x10
- BB Shrugs: 5x10
Solid workout. I'm really happy with my progress. I've had no issues with my shoulder/biceps tendon. It's certainly not healed, but I'm able to get through this stuff without a problem and most importantly to me, absolutely no pain during or after my workouts.
Wednesday
Off script fun...
- Trap Bar: 230/250/270x5 and FSL: 5x5@230
- Cambered FBB Bench: 5x10 (95-135) and 5x5 (145-155)
- Pull-ups: 10x5
Saturday
- SSB Box Squat: 245/265/285x3
- FBB Incline (2): 5x10@95
- KB Row: 5x10
- FSL: 5x5@245
- FBB Incline: 5x10@95
- Hammer High Row: 5x10
With the FSL and the rest of the Assistance I did all 5 sets of the exercise before I moved onto the next exercise. Sets were done at 0/1:30/3/4:30/6.
3 Set Circuit Style
- Great for conditioning
- Probably pretty good for hypertrophy
- 50 minutes to complete
1 Exercise Circuit
- Probably better for hypertrophy
- This is the first time in a long time that I actually had a pump in my legs, chest and back from training.
- Still pretty good for conditioning
- 50 minutes to complete
I think I'll continue to play with this and hopefully iron out the details so I can run this concept once I finish NOV and get into Football season.
The original idea Jim and I talked about was a 2 Day training week using a progression for the Squat and Deadlift and simply adding weight each set, bodybuilding style, for the the pressing and pulling.
Feeling pretty jacked right now. I may stop by the convenience store and grab a soda just to get the insulin spike and bloat up. Been a while since I've felt this. Good times.
