Monday
- Trap Bar: 235/265x3/295x5
- DB Incline: 5x10@25
- BBB (RDL): 5x10
- Shrugs: 5x10
It's crazy how just a little bit of direct hamstring work helps my knees.
Wednesday
- FBB Bench: 95/115/125/135x5
- KB Row: 5x10
- BBB: 10x5 (20 reps @115/30 reps @105) - just saving the shoulder)
- Hammer Row: 2x10
- Neck: 2x20
- DB Clean: 2x10
Friday
We've got a lot of ice and it's been raining a lot so conditioning hasn't been as consistent as I'd like. The cold doesn't seem to be really going anywhere so I'm going to switch to 4 days a week of training for a 3 week cycle. By the end of that the weather should be better. If not, I'll do another 3 week cycle. Then, back to 3 days. I hope to keep up my conditioning, but adding a 4th day of training will at least keep me moving. So, I decided to Squat again and test my plan for the 4 Day training.
- SSB Box Squat: 205/225/245/265/285x3 (no planned numbers - just by feel)
- Face Pulls: 5x20
- BBB: 10x5@205 (this is getting to be to easy - gotta increase the weight)
- Push-ups: 5x10
- Side/Bent-over Raises: 5x10 each
After each workout this week I did some neck, biceps and shoulder stuff.
Tomorrow I'll start my 2nd cycle.
- Monday - Squat/DB Incline
- Tuesday - Bench/Pull-ups
- Thursday - Deadlift/Push-ups
- Friday - Bench/Rows
My rules so I don't hurt myself are: Anything other than the 2 exercises listed have to be done with body weight or bands.
So far (3 weeks) ,it's been a good start to my training cycle. I haven't had the best workouts, but they've all been pretty good. I like where I'm heading. I wrote my goals down on my white board in my office and I look at them everyday (most of the time by accident).
- SSB: 3 plates x10
- Trap Bar: 4 plates x10
- FBB: 1 plate x10
- Mile Run (I'm throwing this one in because I do it in May since heart surgery): Under 12 minutes (I'm really shooting for the stars, here)