January 9th
TTF LOWER
FRONT squats
5x3. Bar, 95, 135, 185, 215, 250.
Single Leg Curl 3x5
Worked up to 3 plates
January 10th
Echo Bike. 6min. 1:84 of a Mile.
BARBELL DECLINE work up to single 405lbs
Chest supported rows (sit). Total LBs. Work up to 370lbs for double
DB lat raise (SS) Tricep pressdowns
5x8.
Last set 20lbs and stack (RAN OUT OF TIME)
January 11th
Treadmill. 6min. 3.5MPH for 5min. 4.5MPH for 1min
Neck 85lbs 1x12
Nautilus curl. 20/10/5/5 worked up to stack better ROM this week
Plank. 1:20
January 12th
Echo Bike. 6min. 1:80 of a mile
Rack Pulls (Sumo). 1hole from ground. 5x5.
135/225/315/365/415lbs
Pull-Thrus. 3x5. 110,170,200lb
January 13th
TTF UPPER WARM UP
DB MIL. 5x3. 50/65/75/90/100 x 5.
Lat Pull-down 5x4. 120/150/200/210/
BB shrug (SS) Tank Tricep 10reps each set
Worked up to 305lbs on shrugs
January 14th
Treadmill 6min. 3.5mph for 4min. 4.5mph for 1min
Neck 85lb 1x12
Easy bar 20/10/5/5. Worked up to 110lbs
AbCore25/45/45 3x15
Feeling better each day. Training is solid, still building.
As far as my clients, they had five sets of 12 on specialty bars this week. Most athletes in college left for second semester. I Plan on running a three week block with specially bars, most of my clients and athletes. Obviously the ones in season will do lower, rubs her weight with less volume.