My plan for this coming weekend is to take a heavy squat and a heavy bench. In preparation for this, my midweek work is reduced in intensity.

Wednesday 09.04.19

step-ups - step was so hip was about 4" above parallel

held 90-pound dumbbells for 5 sets of 10 steps per leg

box was adjusted to hip was at parallel

bodyweight for 3 sets of 10 steps per leg

 

athletic trainer

110 for 2 sets of 60 step marches

 

hanging leg raises

3 sets of 15 reps

 

 

Thursday 09.05.19

 

dips and chins - sets were alternated

first 2 sets of dips and chins were done with 90 pounds of assistance for 10 reps each

sets 2 and 4 were done with 30 pounds of assistance for 10 reps on the dips and 8 reps on the chins

sets 5 and 6 were done with bodyweight only for 10 reps on the dips and 5 reps on the chins

dips set 7 had 1 chain added for 10 reps, set 8 had 2 chains for 10 reps and set 9 had 3 chains for 8 reps

chins sets 7 and 8 were bodyweight for 5 reps each, set 9 had one chain added for 5 reps

 

rounded back pulls with Spud strap

100 for 4 sets of 8 reps

 


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Dips and chins: here, Instagramless Ted Toalston knocks out two classic movements with the added weight of chains because it’s elitefts and we like chains at elitefts. Ted plans on having a heavy bench day this coming Sunday so he chose to keep his upper session prior to that conservative in terms of intensity. During today’s session, Ted accumulated reps over both movements escalating his sets from assisted to bodyweight to weighted work. The sets shown in these clips are Ted’s weighted work, which he performs prefatigued by the accumulation of reps executed prior to them. Ted’s walking around in the mid 260’s right now, which is a reasonably stable bodyweight for him. Ted notes that even a ten-pound weight gain can make dips and vertical bodyweight pulling movements feel considerably more difficult.⁣ ⁣ Notice Ted does a fantastic job creating and maintaining a brace during these movements. While dips and chin-ups are upper body movements, maintaining stability throughout the entire body by engaging 360 degrees of core muscle during them is integral to helping preserve shoulder health when performing them. Chin-up pro tip: squeeze your glutes while knocking out chin-ups. Seriously, try a set with un-engaged glutes and a set with engaged glutes and feel the difference. Contracting your glutes during chin-ups works to generate further stability while performing this exercise, which will keep your reps strict. Strict reps, strict bracing, total body engagement=getting the most out of bodyweight pushing and pulling exercises.

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