March 13
TTF LOWER WARM UP
BOX SQUATS SS BAR. 5x3. Bar, 155, 225, 275, 325, 375, 425lbs not too bad 500 next week!!!!!
Bulgarian split squat. 3x5 BW, 30, 45lbs
AbPullDowns 3x5. Worked to stack for 8reps (did later ran out of time)
March 14
TTF UPPER WARM UP
BB INCLINE. Work up to singles. Bar,135,185,225,275,315lbs
Seated low row. 100,200,250,300+half add on plate X 8
March 15th
Treadmill 6mil. 5min at 3.5mph then went to 4.6mph for 1min
Neck 95lbs 1x15
Nautilus curl machine. 15/10/5. 80, 150, 170lbs
Plank 2min (42 breathes)
March 16th
Echo Bike 6min. Got to 1:80 of a mile
Mobility drills and wall sit 30sec
Deadlifts (sumo from ground). Deadlift. 5x5. 135, 225, 315, 405lbs
Glute/hamstring raise 3x5.
March 17th
BB mil 10/5/5/5. 65, 105, 125, 145, 185lbs
Scarecrows. 10/5/5/5. Worked up to 10 plates
DB shrugs 75/100/130lbs for easy 5reps
Tricep pressdowns worked to stack x5
Excited for next week. Lifts are going great. Everyone set for the powerlifting meet April 1st all wrapped up their training and looked solid.
For our groups we hit 4x5 on the main lifts. Here is a small sample, second Upper body session for the week.
TTF UPPER WARM UP
BB OHP 4x5
BB supinated grip volume work (light weight)x100.
Db shrugs 4x5 (neutral grip)
DB shrugs 1x100 (pronated grip)
Hammer Curls 4x5
Strap Curls 1x100 BW
Conditioning and AB’s