Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×12 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band
Core:
Bench: 5@198.4/90, 4@220.5/100, 3@242.5/110, 2×3@264.6/120, 2×2@302/137, 2×2@324.1/147, 2@346.1/157, 2×2@324.1/147, 2×2@302/137, 2×3@264.6/120, 5@242.5/110, 8@220.5/100, 10@198.4/90
After all that benching I was done.
Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Band Pull Aparts: 3×25 w/ choked red band
Hypers: 3×15
KB Clean: 3×10 w/ 35.3/16, 52.9/24, 70.5/32 (5 reps per hand)
Leg Raises: 3×15
Core:
Snatch Grip High Pulls: 3@132.3/60, 3@154.3/70, 3@165.3/75, 2×3@176.4/80
Reverse Hypers: 3×8
Ring Abs: 3×8
I’m pretty sure my traps will be messed up tomorrow, last week I did about the same thing with only 110.2/50 and they were super sore.
Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×10 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band
Core:
Legs Up Bench(2board): 8@264.6/120, 8@275.6/125, 8@286.6/130
Bent Over Rows: 3×8@209.4/95
Lat Pulldowns: 9 sets of 6, three different grips, three sets each grip
Band Pull Aparts: 3×15 w/ choked purple band
Side Bends: 3×15 w/ 70.5/32
Everything felt really good today, my left shoulder felt awesome, only got a little twinge during one of my warm ups.
Warm Up:
Standing Abs: 3×25 w/ doubled purple band
External Rotations: 3×12 w/ mini band
Hyper Extensions: 3×15
Tricep Pushdowns: 3×15 w/ doubled mini band
Legs Raises: 3×15
Core:
Squats: 12@319.7/145, 12@341.7/155, 12@352.7/160
Polish Pulls: 7@286.6/130, 7@308.6/140, 7@330.7/150
GHRs: 3×8-10
Rhaea Fowler Style Pfister Style Hypers: 3×8-10 w/ 12/5.4 medicine ball
Leg Raises: 3×10 w/ 8/3.6 medicine ball between my feet
Quite the workout, tons of volume, feels awesome. Well the squats sucked, but 12s will do that. Polish pulls are a regular deadlift, lower the bar to the knees then back up to lockout, then back to the floor, then down to the knees, etc. So rep 1 is a regular deadlift, rep 2 is a half, rep 3 is a full, and on like that.
Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×10 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band
Core:
Speed Bench: 9×3@220/99.8 w/ green bands, 3 different grips
External Rotations: 3×12 w/ mini bands(more tension)
“H-Rolls”: 3×15 w/ 10lbs dbs
Lateral Raises: 2×15 w/ mini band
Abs
Everything felt good, except my left shoulder really isn’t happy about the front squats a couple days ago. I never did them last program at all, I’ll give them another week or two and if my shoulders still don’t like it them I’ll drop them again. I’m only doing speed work on this day for the first six weeks, see how that goes. I just wanna get really fast.