Week 2 of 4-Week Block of Training with no Heavy Barbell Post-Meet
Below is the second half of week 2's training post-meet. This is the last of the monotonous work (it's all looked pretty much the same day to day. The next few weeks I'm starting to incoporate some other light barbell and positional work to prepare for regular lifting again. I also have some plans for re-approaching my Squat that I'll go into next log..
Thursday: Chest/Shoulders/Triceps
A. ShouldeRok Swings - 3x12 each side
B. Machine Chest Flyes - 3x12 (slow eccentric, hold contraction)
C. Machine Chest Press (unilateral handles) - 4 sets: 15/12/10/8
D. Dips - 2 sets to failure
E. Seated Dumbbell Laterals - 3x12
F. Rear Delt Dumbbell Laterals (leaning forward on bench) - 3x20
G. Machine Shoulder Press (unilateral handles) - 3x8
H. Rope Attachment Tricep Pushdowns - 3 sets: 15/12/10
I. Rolling Dumbbell Tricep Extensions - 3x10 to failure
Friday: Legs
i. Exercise Bike - 4 minutes
ii. Rower - 1000 meters
A. Lying Leg Curls - 4 sets: 15/12/10/8 then cut weight in half and do 20 rep drop set (hold contractions)
B. Adductor Machine - 4x15
C. Hack Squat - 4x12 (slow eccentric, slight pause)
D. Rear Leg Elevated Split Squats w/ Kettlebells - 4x12 each leg
E1. Ab Wheel - 3x12
E2. Band Pull-throughs - 3x12
Saturday: Back/Biceps
A. ShouldeRok Swings - 2x10 each side
B. Neutral Grip Lat Pulldowns: 4x15, hold contraction.
C. Bent Over Swiss Bar Row: 4x10
D. Dumbbell Shrugs: 3x12 squeeze every rep at top for 3 seconds
E. Cross Arm Hammer Curls: 3x10
F. Supination Curls: 3x10
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