November 20th
TTF LOWER WARM UP
BOX squats (reg bar). 5x4. Went up to 425lbs x4
Ultra Wide deadlift (belt squat, neutral grip). Worked to 160lbs x4
AbPulldowns 5x5 stack plus band
November 21st
Echo bike 6min. Got to 1:70
Hammer Shoulder. 5x6. Worked to 2-45’s and 25lb each side
Hinge Pull-downs. 5x8. Worked to 160lbs
November 22nd
Treadmill 6min. 3:6mph for 5:20 then 4:6 for 40sec.
Neck 1x15 w/95lbs
November 23rd
TTF LOWER WARM UP
CONVENTIONAL deadlifts (1mat) worked to 495lbs x 4
Lunge Walk 3x5. BW, 15, 30lbs
November 24th
TTF UPPER WARM UP
DB INCLINE PRESS. 5x4. 55/75/90/110/120x12
Close grip pulldowns (prime supination)
5x4 worked to 260lbs
November 25th
Treadmill 3:6mph for 6min. Then 4:6mph for 40sec
Neck 1x15 95lbs
For our groups we started higher rep 3 week wave. And we have a smaller group 5-6, doing a in house powerlifting meet at my facility late Jan. We are hitting a 3 week wave then into all comp lifts so they are prepared. Most of them are first timers.