I have decided starting with this new program that I am only going to log my actual lifting workouts instead of what I do every single day. It gets pretty boring for me to type up Airdyne Sprints, Prowler Pushes, etc. all the time so I can only imagine it is also pretty boring to read. Zach is including more conditioning at the end of my lifting days now so I will probably doing a little less of the interval type conditioning on my non-lifting days and going for walks or playing golf instead. I got a kick-ass set of new clubs for my birthday from my parents and my brother. If this whole powerlifting thing doesn’t work out for me, I am thinking maybe the LPGA will. 🙂 Totally kidding about that. I golf just about as well as I do everything else, which is kind of good sometimes.
Onto this week’s training!
Monday, June 3, 2013
Foam Rolling and Dynamic Warmup
1) Back Squat 3×3 – 125 lb x3
Really tried to concentrate on keeping my knees out and my ribs down all the way through the squat. I have a wicked hinge in my lumbar spine that I tend to use to initiated the up phase of my squat, which is a terrible thing to do! Zach has added more squatting in this program so I can practice my form more often.
2a) Paused Bench Press 2×3 – 75 lb
2b) 3 Month Baby PNF 2×12
These encourage increased shoulder mobility and trunk stability.
3a) SSB Paused Squat to a Box (Sumo Stance) 2×5
3b) Triceps Pushdown 2×12
4) Battling Ropes 12 sec on/50 sec off x7 rounds
Wednesday, June 5, 2013
Foam Rolling and Dynamic Warmup
1) Bench Press 3×3-5 – 85 lb x5, 95 lb x3x2
2a) Paused Squats 2×3 – 115 lb x2
Another squat variation where I keep the weight light but slow things down to focus on keeping my core tight throughout the entire lift.
2b) Quadruped Walkouts 2×3
3a) Close Grip Bench 2×8 – 65 lb, 75 lb
3b) Seated Cable Row 3×10 – 90 lb, 100 lb x2
4) Prowler Pushes
Friday, June 7, 2013
Foam Rolling and Dynamic Warmup
1) Sumo DL 3×3 – 155 lb, 170 lb, 180 lb
2) 2 Board Bench Press 3×3 – 105 lb, 115 lb, 120 lb
I am doing a lot of different variations of the 3 big lifts this program. This one is to help me with that final end-range or lock-out strength that a lot of people struggle with.
3) Speed Squats 3×3 – 95 lb, 115 lb x2
Again, I am working on keeping my tightness and just grooving a really good pattern while keeping the weight light.
4a) DB High Incline Bench 3×12 – 25 lb x3
4b) Tall Kneeling Lat Pulldown 3×12 – 110 lb x2, 120 lb
5) KB Swings 12 sec on/50 sec off x7 rounds
By the way, totally slacked on the videos for this week. Gonna have to have a discussion with my cameraman! 🙂