Oct 16th
TTF LOWER WARM UP
Belt squat. 5x2. Worked up to 7 total plates and a 5lb.
Back Attack. 5x2. Worked up to 5plates
Ab Pull downs. 4x5. Went to stack
Oct 17
TTF UPPER WARM UP
PRONE DB Mil (chest supported)
5x10 5/8/8/10/10lbs
FreeMotion butterflies
4/6/8/10/12
5x10
Seated low row (single arm cable)
5x4. 60/90/120/150lbs
Tricep Pressdowns
5x6. 70/100/120/150/170lbs
Oct 19th
TTF LOWER WARM UP. Box jumps 3rd tallest + small black step box
Rack pull. Conventional 2holes and standing on 2 small mats.
Work up to 5x2. 135,225,315,405,495,545, 585lbs mixed grip. 635-675lbs next week
GluteHam raise. 3x5 BW w/assistance
Crunch Machine. 4x15 20lbs
Oct 20th
TTF UPPER WARM UP
Football bar Floor Press 5x2. Worked to 370lbs x 2
Pull-ups. 4sets. 1x3 assist, 1 BW, 3BW, 1x5 w/35lbs
DB shrugs. 70x15, 100x15, 120x15
Oct 21st
Treadmill 6min. 3:6mph for 4:10 then 4:6mph for 40sec
Neck 95lbs 1x15
Pretty good week looking forward to going heavier next (singles)
For our groups we hit a light deload week. Everyone was beat up. On our “deload” week it is more light weight and fitness based for the athletes and clients. This is a different method than I would prescribe for powerlifting.