Week 4 of prep brings the first week of isometric training. There is an iso squat day, an iso bench day and then max effort for both at the end of the week.
This first week was a little bit of a learning curve, figuring weights out for each movement, but I still felt strong and solid with each.
I was able to train with one of my closest friends, April on Monday and it was so nice to have her there to push me. We caught up on life, cooked food and just enjoyed some down time.
I finished the week off training with my favorite teammate, best friend and most awesome guy I know. Christian Anto came in town for Christmas so we trained Friday and Saturday together. His cues on squats really helped and just having him there to push me was awesome. The progress I've made in the past few weeks reworking some things makes me excited to see the final product!
Very fortunate to have him as a teammate and coach. And even moreso as someone who I've grown close with. Thank you for being here with us during the holidays!
Monday
*Cambered Bar squat 3x4 w/ 3 sec pause @ 205
*Cambered Bar Good-mornings 3x8
*Manual GHR 3x12
*Bulgarian Split Squats w/ pause 3x12
*Leg Press 3x17
*Heavy Prowler Pushes 3x down and back
Wednesday
*Fat bar bench w/ 3 sec pause @ 160
*Bench Press into pins 4x1: 155
*Inverted Rows 3x12
*Rolling Tricep Extensions 3x12
*Pull-ups (Wide, Neutral, Chin-up) 4x8 each Grip
*Upper Body Sled - Press, row, chest fly, rear belt fly: 2x each down and back
Friday
*SSB Box Squat 4x2 + 2 chains each side
*Stiff Bar Deadlifts 4x2 + 2 chains each side @ 255
*Conventional Deficit Deadlifts 3x10 @ 225
*Cable Hip Pull-throughs 3x20
*Leg Curls 3x20
*Abs
Saturday
*Shoulder Saver Bench + 2 Chain’s 4x2 @ 160
*Incline Bench slight pause 5x5: 100
*A1) Seated Side Raises 3x20
*A2) Cable pushdowns 3x20
*A3) Seated Curls 3x20