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
Monday, November 11, 2013
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