January 30th
TTF Lower warm up
Safety Bar Box Squats 5x3. Barx5, 155x4, 245x3, 295x3, 335x3, 385x3, 405x3
Bulgarian split squats 3x5 BW/35/60
AbCore. 3x15. 25/45/45
January 31
TTF UPPER WARM UP
Black Widow floor press. Work up to single
135, 185, 225, 275, 315, 365, 405lbs
DB low row. 50,80,110,140x3
February 1st
Treadmill 6min. 5min at 3:5mph then 1min at 4:5mph
White curl machine
20/15/10/5/worked up to 7plates
Neck. 90lbs 1x12
Plank 1:35
February 2nd
Echo Bike. 6min. Got to 1:80 of a mile
Mobility drills 5min
Deadlift. Conventional (1mat) 5x5. 135,225,315,365 felt good (go to 405-425lbs for triples next week)
Glute/Ham Raises 3x5. BW
HEEL TOUCHES 2x5each leg BW
February 3rd
TTF UPPER WARM UP
BAMBOO OHP. 4x8. Blue KB’s, Blue KB’s pink KB’s, Blue KB’s+Pink KB’s +10’s, Blue KB’s+Pink KB’s + 20lb DB’s
Pull-ups. 4x5. Assist/110, Assist 95, BW, BW
Abdomen Pulldowns. 13/18/20. 3x8
Dips. Assist/5, BWx5, 10lbsX5, 20lbsx20reps
Strongman Farmer Shrugs. 3x10. 135, 225, 295
February 4th
Treadmill 6min. 3:5MPH for 5min. 4:5MPH for 1min.
Neck 90lbs 1x12
Hammer Curls. 20/15/10/5. 30/40/50/60
LifeFitness Crunch. 4x15w/10lbs
Felt good this week. Looking forward to next 3-4 weeks to get some numbers i havent touched since the heart issues popped up.
For our groups we wrapped up a 3 week wave. Here was a 4th day upper body example.
TTF UPPER WARM UP.
Specialty Bar BP 5x8
DIPS 5x8
SCARECROWS (SS) DB UPRIGHT ROW 5x8
Tank Triceps (SS) Strap curls 5x8
Ab Rollers 5xfail
conditioning