Feb 13th
TTF LOWER WARM UP
SQUATS. 5x5. Bar, 155, 225, 275, 325, 375x5. 465lbs eccentric
Walking DB lunge. 3x5 BW, 20lbs, 35lbs
Heavy Abs 14/18/19/20
February 14th
Echo bike 6min. 1:75 of a mile
TTF UPPER WARM UP
BENCH PRESS 5x3. 105, 145, 195, 235, 285, 315x3, 365x3
Chest supported row (Icarian) 5x2. 75/150/195/205lbs
February 15th
Treadmill. 6min. 3:5MPH for 5min. 4:5MPH for 1min
White curl machine
20/15/10/5/worked up to 9plates
Neck. 90lbs 1x13 reps. Added a rep this week
Plank 1:40
February 16th
Echo Bike 6min 1:73 of a mile
Mobility drills 5min
Deadlift. Conventional (1mat)work up to a single. 135,225,315,405, 455lbs(grip), 475lbs mixed grip and chalk felt really good just some cramping in the pec area. Mixed grip def is for me=felt good
Glute/Ham Raises 3x5. BW (didn’t do time and didn’t want to cramp due to dr appt)
February 17th
TTF UPPER WARM UP
DB mil sit. 40/60/75/80/100 5x5
Pull-ups. 4x5. Assist/110, BW, BW+pink KB, BW+pink KB
Dips. Assist/5, pink Kbx5, 30lb KB x 20reps
Strongman Farmer Shrugs. 5x6. 135, 225, 275, 325, 365lbs
February 18th
Out of town no lifts
Lots of walking
Felt ok this week. Look forward to best couple weeks hitting some heavy singles.
For my groups we hit 5x6 3/1/1 tempo’s. Here is an example for Upper Body session #1.
TTF UPPER WARM UP
BENCH PRESS 5x6. 3/1/1 tempo 60%
1set fail touch and go w/60-%
Chest Supported Row 5x6
DB Incline 5x6
Disk Slides 5x1min (SS) Band Pull aparts
Stretch