Sept 4th
TTF Lower warm up
Safety Bar Box Squats 5x2. Worked up to 5plates (515lbs) 40lb PR
Single Leg Curls. 3x5. 1/2/3
Sept 5th
TTF UPPER
ECHO Bike 6min. 1:54of a mile
DB mil 4x10. 45/55/65/75lbs pretty easy
DB low row 4x4. 80/100/120/130lbs
Sept 6th
Treadmill. 6min. 3:6mph for 5:30 then 4:6mph for 30sec
Neck 1x15 w/95lbs
AbCore 4x15 w/75lbs
Sept 7th
TTF LOWER
DEADLIFT (1 mat sumo) 135,225,315,405,495, 545, 585lbs singles this was a 40lb PR
DB RDL. 3x5. 45/60/75lbs slow Eccentric
DB walk Lunge. 3x5. BW
Sept 8th
TTF UPPER WARM UP
DECLINE BENCH PRESS. Work up to double 405lbs
Trap Bar Shrugs. 4x5. Work up to 6 total Blue kilo plates + a 22lb kilo
Pull ups. 3x5. BW ALL SETS
SEPT 9th
Treadmill 6min. 5:30 at 3:6mph then 4:6mph for 30sec
Neck 95lbs 1x15
Starting to feel better about training. Looking forward to seeing how much I can push it over these next 6months.
For my clients we hit triples.
Here was what we did on our first leg day of the week.
TTF LOWER WARM UP
Squats 5x3 92%
Glute/Ham 5x5
Elevated DB reverse lunges 5x5
kneeling Ab Pulldowns 5x5
conditioning