February 20th
TTF LOWER WARM UP
SQUATS. 5x3. Bar, 155, 225, 275, 325,375, 425x3 (felt good). 515lbs eccentric
Walking DB lunge. 3x5 BW, 25, 40lbs
Heavy Abs 4x8 14/18/19/20
February 21st
Echo Bike. 6min got to 1:80 of a mile
TTF UPPER WARM UP
BENCH PRESS work up to single. Bar x 5, 135x4, 185x3, 225x2, 275x1, 315x1,365x1, 405x1
Chest supported row (Icarian) 75, 120, 165, 210, 255x2, 255x2
Practice the pattern—Use this quote
February 22
Treadmill. 6min. 3:5MPH for 5min. 4:5MPH for 1min
Easy Bar curls 20/15/10/5/5/5 finished with 90lb
Crunch Machine 4x15 w/20lbs
Neck. 90lbs 1x14. Added a rep this week
Plank 1:45
February 23rd
Echo Bike 6min. Got to 1:80 of a mile
Mobility drills 5min
Good Morning (Zercher harness) 4x5. 135, 225, 275, 315.
Single large curls. 3x5. Worked to 4plates
February 24
TTF UPPER WARM UP
DB mil sit. 45/65/85/110lb 5x3
Pull-ups. 4x5. Assist Band, BWx5, 10lb x5, 25lb x5
Ran out of time 1-1
February 25th
Neck 1x15. 90lbs
Ab Coaster 4x15
Nautilus Curls. 20/15/10/5
Treadmill 6min 5:15 at 3:5mph then 45 sec at 4:5mph
Feeling good!! Ready to keep moving forward with Progress!!! Have a goal set for 6months from now that when I attain will have a GREAT base set for a meet??
For my groups we wrapped up our last week of the 3/1/1 tempo. Here is what we did on our 2nd lower day
TTF LOWER WARM UP
Deadlift 70% 3/1/1 tempo 5x4
AMRAP SET 1min with same 70%
Split Lunge 3min 1set each leg (add weight)
Seated Banded leg Curls 1x3min (add tension)
Ab work
farmers walk 4x1min heavy