First week of the new training block that I explained here. So you can see the exercises we chose and what it looks like all together.
Monday was awesome. ME lower went well and we both pushed each other to get to a max 3. I had a little issue making too big of jumps. But it worked out in the end.
Wednesday's ME upper went smooth as we had done a similar exercise the week before.
Friday was A LOT. We hustled through speed work. Each of us did our own 12 sets with 30 seconds rest. So we moved quick. Then modified max effort deads. Modified because we were already a little fatigued. Also "modified" because we chose an exercise that wouldn't allow much load.... stiff bar, opposite stance, deficit deads with chains. These all felt really good for both of us, even with the crappy position. Then to take that same exercise and do eccentrics with it... that was (not) fun. That was all I had time for as I had to get the kids from school. Christian finished his accessories later that day. So the key here is to see how we respond to all of that on one day.
My initial thought is it may be tough, but next week, we will only have speed squats and speed deads so that should help with not grinding too much for too many weeks in a row.
Day 1 Heavy Lower
*SSB Wide Stance Slightly High Box Squats, Max 3: 185 + 6 chains
*Same as above 3x5 with 5 second negative: 130
*Seated SSB GM’s 3x10 @ 115
*Band Around Hips RDL 3x8 @ 185
*Planks - up for 10, down for 5, 10 times, 3 rounds
Day 2 Heavy Upper
*Close Grip Shoulder Saver + 4 chains Max 3: 135
*Same as above with 3x5 with 5 second negative: 110
*Wide mag grip seated cable rows 4x12
*Neutral grip pull-downs 4x12
*Incline DB Skull-crushers 4x15
Day 3 - Speed Day
*Squats with chains 12x2 @ 150 + 4 chains
*Sumo, stiff bar deficit deads + 4 Chains: 275x3
*Same as above, 3x5 with 5 second negative @ 195
DID NOT HAVE TIME FOR ACCESSORIES
*Laying Hamstring Curls 3x12:
*Incline DB Shrugs 3x15:
*Trap Bar Carries 3 trips
Day 4 - Speed Upper
*Bench with chains 12x3 @ 95 + 2 chains
*Swiss bar bench, work up to 155x5
*Seated dumbbell overhead press 4x10
*Iso Side raises then switch 3x10
*Cable EZ bar curls 3x15
*Cable Rope tricep pushdowns 3x15