This week starts my new program! It will look very similar to my last one. Zach Moore says since I am getting more into the competition training, I need to keep hammering the primary lifts and work the accessory lifts that will give me the most bang for my buck. He says he will change it up more for me if I get bored (which I have been known to do), but I am good for now.
Sunday, May 5, 2013
Dynamic Warmup
Airdyne Sprints
Turkish Getups
Cooldown and Breathing
Monday, May 6, 2013
Foam Rolling and Dynamic Warmup
1) Standing Hurdle Jumps 3×1
2) Sumo DL 3×5 – 155 lb, 165 lb x2
3) SSB Paused Back Squats 2×5 – 95 lb, 100 lb
4a) GHR 3×10
4b) 1/2 Kneeling Diagonal KB Chops 2×12
5a) Single Leg Rufus DL 2×8 (video coming next week)
I get the point of single-leg work, but it isn’t my favorite thing so I am happy to have found an exercise that I actually like. The funny thing is I do not particularly enjoy single-leg RDLs by themselves but add in this Rufus DL thing and things change. By the way, this exercise is named after our good friend and amazing weight-lifting coach, Rufus Gardis.
5b) Supine Triceps Rollouts 3×12
Tuesday, May 7, 2013
Foam Rolling and Dynamic Warmup
1) Overhead Med Ball Throws
2) Bench Press 3×5 – 75 lb, 85 lb x2
3a) Chest Supported Row 3×8
3b) Pushups AMAP from the floor x3 – 8, 6, 5
Not really sure that Zach intended for this to be a max effort exercise, but that is how it ended up today on sets 2 and 3. 🙂
4a) Front Foot Elevated Reverse Lunge 3×8
4b) KB Overheads with Leg Lowering 2×12
Trying to make this a little more difficult on myself by lowering both legs at once. Right now, I am keeping them bent at a 90 degree angle with the eventual goal to straighten them completely out.
5) KB Swings 4×10 – 24K
Still HEAVY! 🙂
Wednesday, May 8, 2013
Dynamic Warmup
Heavy Sled Pulls
Heavy Prowler Pushes
Biceps Curls 2×10
Wall Press Abs 3×8
Breathing
Thursday, May 9, 2013
Foam Rolling and Dynamic Warmup
1) Back Squats 3×5 – 95 lb, 115 lb, 125 lb
2a) Barbell RDLs 2×8 – 105 lb, 115 lb
2b) DB Bench Press 3×8 – 30 lb, 35 lb x2
3a) Foot Elevated Single-leg Hip Thrusts 2×10
These took me back to the old days when Zach and I lived in an apartment downtown. Zach was just starting out as a client at IFAST and loved it so much that he would write “programs” for me to encourage me to get off the treadmill and start lifting weights. He has learned so much since those early days and has come so far with his coaching and programming. If you ask me, he is well on his way to his 10,000 hours and becoming a master strength coach!
3b) 3 Point DB Rows 2×10
4) Bodysaw 2×10
Friday, May 10, 2013
Dynamic Warmup
KB/Powerblock Circuit
Turkish Getups
Cooldown and Breathing
Saturday, May 11, 2013
Off Day – I literally did nothing today – didn’t even go for a walk. I had a couple stressful nights at work, and I definitely needed the break so Zach and I went to see Iron Man 3 and called it a day.