November 13
TTF lower warm up
SS yoke Bar Squats work up to single. Worked up to 515lbs
Single leg squat (knee to ground) 3x5 BW
PRONE LEG CURLS 3x5 got to second to last plate.
November 14
Hammer Shoulder. 5x8. Worked to 2-45’s each side
Hinge Pull-downs. 5x8. Worked to 160lbs
November 15th
Treadmill 6min. 4.20 at 3:6mph. Then 40sec at 4:6mph
Neck 95lbs 1x15
AbCore. 3x12. 25/50/50lb
November 16th
TTF lower warm up
Partial Deadlift w/pause-iso. Work up to a single. 135/225/315/405/495lbs
Ab Pulldown 4x5. Worked to stack
Bulgarian spilt squat. 4x5 each leg. BW,BW, 17lbs, 25lbs
Nov 17
TTF UPPER WARM UP
BENCH press (shoulder saver) 135/185/225/275/315/365/405/430/435lbs
315 rep test (shoulder saver) x14
Pull-Ups 2x12 BW w/assistance, 1x7 BW only
Pretty good week. No issues keep adding weight week to week.
For our clients we hit a deload or lightened load. Bunch of light reps with different exercises and extra stretching and conditioning. Will be hitting it hard next few weeks