Todd planned my first three weeks of off season training to be very high volume with minimal rest between sets. His goal is to help get me in shape for the fire academy as well as stress my muscle bellies without straining my CNS. With different things he has me doing, my tendons and ligaments should come up to speed as well as try and slab some muscle on. I'm pretty excited for the change of pace in training.
Main Upper
A. DB Floor Press
40lb DB x 10
80lb DB 5x10
B. Raw Bench w/ Suspended Weight
135 Bar Weight with 40lbs (total) hanging weight - 175 total bar weight - Medium/Close grip
10x10 with 90 sec rest
The hanging weight is used to really force my stabilizers to fire while handling the weight. I thought he was joking with how light he had me going but he snickered and said, "Don't underestimate it." Yea, he was right. Every fucking fiber in my upper body was screaming.
C. DB Laterals (All Three Raises - Front, Side, Rear)
4x12
D1. Partial Dips
4x20
D2. Hammer Curls
4x20
E. Barbell Rows
135lbs 10x10
F. Weighted Static Crunch
3 rounds of 30 second holds
Cardio: Cycle 10 mins. Sprint first 20 seconds of every minute. Minimum 70 RPM remaining 40 seconds of every minute.
Main Lower
A. 2" Below Parallel Raw Box Squat
185lbs 10x10 with 90 sec rest
My back pump was so ridiculous I had to lay on the ground with my legs on a bench to try and move some blood around. It was pretty intense.
B. Walking Lunges
2x30
C. 4" Deficit Deadlift
135lbs 10x10
D1. Calf Raises
4x25
D2. Hyperextensions
4x25 <---Back pump, reactivated
E. Rack Shrugs
10x10
F1. Hanging Leg Raises
4x25
F2. Planks
4 rounds of 30 sec holds
Cardio: Cycle 12 mins. Sprint first 20 seconds of every minute. Minimum 80 RPM remaining 40 seconds of every minute.
I was so ridiculously sore the next four days. It was awesome.