THIS WEEKEND WAS A REAL TRAINING BUMMER

I was V disappointed with what I hit on both upper and lower days this weekend. I talked to Dave about it and the plan is to put in a lot more upper back work for everyone (our upper backs got all smushy).

We also went from two conditioning cycles to doing two hypertrophy cycles in a row (we haven’t done this much non-strength work in a row before) and Dave though that our strength took a hit because of it but will pop back soon.

In my last few meet cycles I did a bunch of heavy upper back work during my free time and as a result, it hasn’t been problematic for quite some time. During this past off-season I chose to focus on other areas like my hips and the rest of my back but I guess I can’t just assume that my upper back will keep up on its own.

 

SATURDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

  • Deadlift with Plates on 2 mats - work up to one rep max. 

 

This was a fucking debacle I missed 410? How does that happen? Dave said our upper backs got weak and that is why so that shall be remedied soon. I suck off mats but seriously. That shouldn’t happen.

 

 

  • SS Yoke Bar 
  • + no box medium stance 5 sets of 5 with the same weight going below parallel.

Stuck with a plate so I would actually sink it. My adductors hurt from actually going below parallel. Squatting deep is dangerous.

 

  • Glute Bridges and Hip Adduction

Glute bridges 155 (wow butt PR) 4x5-8. I saved my adduction for the end of training since my adductors were already spicy and I still had leg press and inverse curls to do.

 

 

 

  • Closer stance leg press for 2 sets of 50

 

I generally do what Trevor does on these to make him feel bad.

 

 

 

  • Inverse leg curl or weighted GHR 4x8

 

I did many weeks of GHRs so I’m switching it up with the inverse leg curl for a bit. Hamstring remix!

 

 

  • Weighted back extension 3x10

 

40 lb sandbag for this bad boy.

 

 

free time

 

 

SUNDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

  • ME Upper: Floor Press

 

Ok in today’s episode of another shitty day: I only ended up with 210. That is what I hit like 8 weeks after my meet. When I am at my weakest. And what I hit for reps when it's not off season. So fuck me.  As I told Margaret halfway through training “the only good thing about today is the playlist” (I put Holy Diver radio on on Spotify) (it was great).

 

  • Close grip incline w shoulder saver heavy - work up to best heavy set of 3

150x3

 

 

  • Rear Delts with Blast or TRX straps. Hit face pulls, rows and rear flies all in one giant set - 4 rounds

 

V functional

 

  • Standing low row 4x15

 

Banded tricep extension 80 reps total can rest for like 20 seconds but do it all in one set

 

 

  • Ab bench 3x12-15

 

 

  • Free time

 

I threw in some heavy upper back to make up for all the upper back I haven’t done lately.

 

Shrugs on the calf raise and heavy face pulls

sandbags-home