Saturday 3/8/14
GPP
7min abz and low back
Just did 3 min of plank, one 1 rest, then 3 more min
7min upper back work
Max sets of 5 on pullups
7, plus 1 rep
So 36
7 intervals on the Airdyne bike, :20 on :60 off
Ya, been quite some time since I have deadlifted, add that to the fact that I haven't used RPE before, going to take a few weeks to get used to. I used to ask one of my clients what the hell he was looking at too...turns out I do it too, reflection in the window there
Saturday 3/8/14
GPP
7min abz and low back
Just did 3 min of plank, one 1 rest, then 3 more min
7min upper back work
Max sets of 5 on pullups
7, plus 1 rep
So 36
7 intervals on the Airdyne bike, :20 on :60 off
Monday 3/10/14
Squat
45x2x4
135x4
205x4
255x4
285x4 @6
305x4 @8
315x4 @9 (video)
300x4 @8
300x4 @8
300x4 @8
The sets of 300 actually felt like they were getting easier each time, called it after 3 sets do to time issue and having to teach class. Prob not at a true 9 for the set of 315.
Bench (1 sec pause)
45x2x4
134x4
165x4
185x4 @7
200x4 @8.5
205x4 @9
195x4 @8
195x4 @9
Tempo bench (3s down, 3s up)
135x7 @6
155x7 @9
145x2x7
Tuesday 3/11/14
Deficit DL
135x7
225x7
255x7
285x7
315x7 @8
325x7 @9 (video)
315x2x7
Close Grip Floor Press
45x2x7
95x7
135x7
165x7 @8
175x7 @9
165x2x7
HBBS
45x2x7
135x7
185x7
225x7
255x7 @8 (had to move into drop sets after this as I had a client coming in and the 2 hrs I scheduled to lift didnt cut it today)
245x7
Wednesday 3/12/14
GPP Day
7min abs
10 rollouts from knees
10 hanging leg raises
superset x5
7min upper back
40kg single arm rows
4x10 each side
7 sets of 4 each side kb snatches @24kg
1 min rest in between
Thursday 3/13/14
Front Squat
45x2x7
135x7
165x7
195x7 @8
205x7 @8.5
215x7 @9 (video)
205x2x7
Press
45x2x4
95x4
125x4
135x4
145x4 @8
155x4 @9.5
145x4 @8
145x4 @9
Deadlift
135x4
225x4
275x4
325x4 @7
355x4 @8
375x4 @9 (video)
355x4 @9
Bench (3 second pause)
45x7
95x7
135x7
155x7
175x7 @7
185x7 @9
175x2x7
Halting DLs
135x7
185x7
235x7
265x7 @9 (video)
250x7
Pretty big jump in the deadlift from last friday, starting to get the feel for moving somewhat heavy objects again.
First time ever doing halting DLs, tried to stay out in front of the bar per the Platform Video. Upper back was rounding slightly I think partly due to looking too far down.
Sat 3/15/14
GPP Day
Abs/Lower back 7 min
rollouts from knees x10
supermans x10
4 rds plus 5 rollouts
Upper back
weighted chins 3x5 35lb
weighted pullups 1x5 35lb
Row sprints :20/:60 x 7
Monday 3/17/14
Squat
45x2x4
135x4
225x4
275x4
305x4 @7
325x4 @9 (video)
300x4 @9
Bench (1 sec pause)
45x2x4
95x4
135x4
185x4
195x4 @7
205x4 @8
215x4 @9 (video)
200x4 @8
200x4 @9
Bench (2 sec pause)
135x7
155x7
175x7 @8
185x7 @9
175x7
Last edited by TS32; 03-18-2014 at 10:57 AM.