Tuesday
Squat
205x1@9
200x2@9
190x2
185x2
Bench
145x1@9
140x2@9
135x2
Tuesday
Squat
205x1@9
200x2@9
190x2
185x2
Bench
145x1@9
140x2@9
135x2
Wednesday
Deadlift
275x1@9
270x2 @9
265x2
2ct Paused Bench
115x3@7
125x3@8
135x3@9
130x3
Thursday:
10 min LISS on bike, 9 intervals HIIT, Abs and Biceps
Saturday:
LBBS (beltless and sleeveless)
155x3@7
175x3@8
190x3@9
185x3
Press
65x4@7
75x4@8.5
80x4@9
Sunday:
Paused Deadlifts
205x3@7
215x3@8
225x3@9
215x3
215x3
Close Grip Bench
115x3@7
125x3@8
135x3@9
130x3
5 Intervals Battle Ropes & some abs because I felt like it
Monday:
LIGHT GPP with a band (shoulder, rows, lats, biceps - flush blood through), abs, 9 elliptical intervals + 25# weight vest
Tuesday
MEH. not a great training sesh today. luckily no fatigues this week...good time to feel like poopy.
Squat
165x4@7
185x4@8
200x3-f
190x4@9
Bench
115x4@7
125x4@8
135x4@9
3ct Paused bench
95x5@7
105x5@8
115x5@9
Thursday
GPP and Treadmill Pushes 9intervals. need a nap.
Friday:
Deadlift
235x4
250x4
260x4@9
no fatigues
Slingshot
175x5@7
185x5@8
190x5@9
Front Squat
95x4@9
AMRAP for 10 min - total of 21
Saturday was a wash. holy hangover.
Sunday
Paused Squat
135x5
150x5
TnG bench
130x5@9
Press
70x4@9
AMRAP for 10 min - total of 21
Pullin' a two-a-day tomorrow, conditioning in AM, lifting at night. back to dem bikini dayssss
Tuesday Round 1:
GPP and Conditioning
BW Pullups in doorway - 25
Rubberband work and abs
9 Staircase Intervals + 25lb weight vest