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.
Today NBS Fitness (Where I work and train) is hosting the USS Mid-South Smash Strongman competition. We (roommates and I) had the pleasure of hosting EliteFTS teammate Zach Gallmann of the weekend as he competed, unfortunately, I was unable to spend much time with him as I was out and about the whole weekend working on the whole balance thing. I did however show up for the competition and cheer him on as he went to win his class.
Prior to the competition I knocked out my training at a different gym today accompanied by my girlfriend. We went to the navy base where I introduced her to CTP training. Although I did not go as hard as I would with my training partner, I felt the workout was good and did not mind the change of pace taking on a coaching roll for the day during training.
Some things I was unable to do today were implementing bands on the 10 second negative squat .... damn, was looking forward to that (no the F*** I wasn't). I did however do these without a belt, knee sleeves and only 65lbs less than last week (I admit I could have done more).
The worst part of the day were the delt. loaded shoulder stretch and cable cross over loaded stretches. These made the are feel as though they were about to rip off for sure. The best part of the day though was having my girlfriend do an occluded calf set and while walking to the car say, "I feel like my claves are still firing like they while doing the last set!" Insert evil laugh...
*Floor Press work up to a heavy set of 8 reps, do 2 sets at that weight with a 30 sec break in between, then do 2 more sets of 6 with a 30 sec break in between, and finally 2 more sets of 4 with a 30 sec break
*Cable Cross Over Loaded Stretch
*Seated DB Shoulder Press three sets to failure with a 1 min break in between
*side delt loaded stretch
*3x6 with your heaviest weight with a 10 sec negative (add bands):
*A1: Standing Calf Raises 5x10
*A2: Seated Calf Raises 5x10
*Calf Raises occlusion set with wraps