Wednesday

Deadlifts

405 for 2 sets of 5 conventional and 2 sets of 5 sumo

 

deficit deadlifts - sumo - the deficit was 1.5 inches

225 for 4 sets of 5 reps

 

Rickshaw carry- used EliteFTS rickshaw

trips were 40 feet using fat handles

1 plate per side for 1 trip

2 plates per side for 1 trip

3 plates per side for 1 trip

4 plates per side for 3/4 a trip and lost grip - tried smaller handles but could not continue because of grip

used wrist straps to finish that trip and make 1 complete trip of 40 feet with 4 plates per side

 

hanging leg raises

3 sets of `15 reps

 

Thursday

bench with tsunami bar

worked up to 3 plates per side for 5 sets of 5 reps

 

 

 

 

 


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Tsunami bar for reps: one of the best tips to keep in mind while working with this bar is staying in position but not fighting the bar. There are times to fight with the weight and this isn't one of them. Instead, stay in control under (appropriate, don’t max this out) load, focus on good scapular depression and staying contracted and ride the movement instead of working against it. ⁣ ⁣ The tsunami bar can be a great tell if you have any glaring strength or positional inequalities in your press. It's also a good variation to choose to work around heavier bench days, as Ted is doing here on his light pressing day. The thicker diameter of the bar gives elbows a break from the punishment of a narrower power bar and many lifters report using this bar helps with shoulder help. ⁣ ⁣ PS--if you do use multiple plates when working with the tsunami be SURE to space them individually apart with clamps as shown here. If anything should happen with a clamp slipping, this will keep the situation infinitely safer. ⁣ ⁣ Have you ever used a tsunami bar? What was your experience? ⁣

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dumbbell press

worked up to 130's for 1 set of 5 reps

 

cable crossover pulldowns

130 for 3 sets of 20 reps

 

h-raises

30's for 3 sets of 8 reps

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