Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
Have you ever had one of those days that starts off early, and no matter what you do throughout the day nothing every wakes your body up? That is what this training day felt like, no caffeine or stimulant helped me get it together. Weather was gloomy and full of rain, par that with the 2 major lights we have out in the facility it was perfect lighting to just sleep.
Training was no more than average today because of 3 factors (not excuses) don't get it confused. In the order in which it affected the workout the most; My mood, helping teammates and clients prep for their upcoming meet taking heavy lifts, lack of a training partner to keep me focused on training.
The mood was set early in the day (as I mentioned above) but as a strength athlete and coach I need to be able to change the thermostat in every situation, I failed to do so today.
The majority of the powerlifting team (and several of meh clients) are competing in the upcoming NBS Fitness powerlifting meet so naturally I am going to help them with cues, wrapping, and spotting.
A training partner is not something to take for granted. I suffered greatly my last cycle by not having one and I said I never wanted to allow that to happen again. Well, yet again, here I am rolling solo cause I cannot get on anyone else schedule. This factor keeps me accountable and pushes me to train harder than if I am solo. This phase in particular having someone stronger than me there does not matter, its all about the contraction!
Training:
*Barbell Shrugs 3x12 with a 3 count hold at the top
*DB Holds Loaded Stretch, hold dumbbells on each side
*Wide Grip Pulldowns 4x8 with a 4 sec negative (add bands)
*Chest Supported Rows 4x10 with a 3 count negative, hold one count at the top (add bands)
*Reverse EZ Bar Cable Curls 3x12 with a 3 count negative