Monday, November 11, 2013

Training log 11/6/13 - 11/11/13

Training has been fairly low key for lower body so I have been splitting my upper body workouts in half and pushing the volume a little more on my lats and upper back.

11/6
3 board
245x5
265x5
280x5
300x5
318x8

speed bench with short mini band
155 6x5

db power cleans
20 2x20

v bar pushdowns
work up to 200x12 then a giant drop set.

11/7 assistance upper

chuck v pulldowns
170 6x12

trx rows
side raises
ez cable curls
db curls
band pull aparts
pulldown abs

11/9 @ mecca barbell

Work to 370x1 raw bench press
410x1 with metal catapult

add shirt
500 x2
545x2

tuck feet under to try out knee
500x3
545x3


11/11/13 lower body - First real squat work since my surgery

backward sled drag
1 plate 4x30 yards
1 1/2 plate 2x 30 yards

box squat (high box) with a foam pad
reverse light band
95x5
135 2x8

reverse hypers
5 plates 5x15

stork stance 5x

ankle weight leg curls
3x15

abs against the ghr