Summary of the past week's main training sessions.
(Training videos can be found on my Instagram page)
Day 1 - Deadlift Focus / Secondary Squats / Upper Body Accessories
A. Deadlifts: 445x5
B1. Chin-Ups - 4x10
B2. GHR - 4x12
D1. Bicep Curls - 3x12
D2. Planks - 3x45 seconds
Day 2 - Upper Body Conditioning/Assistance Circuit
A1. Chin-Ups with Weight Vest
A2. Pushups with Weight Vest
*Fewest # of rounds possible to reach 50 chin-ups and 100 pushups
Day 3 - Squat Focus / Full Body Accessories
A. Squats: 385x5
B1. Pause Squats - 3x5
B2. Chin Ups - 3x8
C1. GHR - 3x12
C2. Chin-Ups - 3x8
D1. Tricep Pushdowns - 3x25
D2. Bicep Curls - 3x10
Day 4 - Bench Focus / Full Body Accessories
A. Seated Machine Rows: Work up to heavy set of 10
B. Bench Press Top Set: 245x5
C1. Pause Spoto Press - 3x5
C2. Chin Ups - 3x10
D1. Tricep Extensions - 3x15
D2. Cable Bicep Curls - 3x15