Week 2 of this phase under way. This is different than my traditional hypertrophy work of just reps on reps on reps. I enjoy the change, and the challenge. Probably stick with this for a couple more weeks and then transition into some more meet prep work.... after I figure out what meet I'm doing. But definitely thinking spring time.
Big congrats to Christian Anto on his performance at Reebok World Record Breakers. And Ben Pollack as well! Lots of big numbers from these guys and representing Team EliteFTS.
Monday
A. Smith machine squat - work up heavy then 10x1, short rest
B. Calf raises 3x10, tempo
C. DB Incline 3x15, then 1 set of flies x20
D. Overhead press, work up then x10 with drop sets
E. DB triceps 3x15
Tuesday
A. Rear delt destroyer 2x60/30/15
B. DB row 3x10/8/8 (10 seconds between "sets")
C. Chest supported rows 3x10 with tempo
D. Reverse EZ bar curls 4x6 with tempo
E1. Band leg curls 3x20
E2. BB RDL 3x10
Thursday
A. Shoulder saver bench work up to 165 then 10x1, short rest
B. Pec deck loaded stretch
C. Side raises 6x6 heavy
D. Mace ball pushdowns 3x15/15/15
E. Close stance leg press 3x12, slow negative
F. Calf raises 3x20
Friday
A. DB Rows x10/10/8/8/6/6, 30 sec rest
B. Lat pulldown loaded stretch
C. Pendlay rows 6x6
D. SSB goodmornings 10x1 @ 185, short rest
E. EZ bar curls 10x1, short rest, heavy
F. Cable curl loaded stretch
G. Leg curls 3x12, slow negative
H. Cable rear flies 2x10, drop set