Hey fellas,
I was gone over the weekend so I've only got a couple of days to report, however I designed a new program for myself, im going to run it for up to 8 weeks, Ive got some other physical requirements I must meet that will take precedent over my gym stuff for a little while, but im going to try and make both work
Anyways here is the last few days. The last day (todays workout) is the first day in my new program.
8/1/2019 Legs
Bb squats
45x5
135x5
135x5
225x5
275x5
315x3
365x1
Triple extension jumps
95x5
135x5
Hang cleans
135x3
185x3
225x2+ 2 failed attempts
Unilateral box step ups w/ dbs
Bwx8 l/r
32.5 (each side) x5 l/r
32.5x5 l/r
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8/2/19 heart rate/accessory circuit
A1- Side lateral raises 15x12 4 sets
A2- db over head extension 15x12x2,32.5x6x2
A3- seated db curl 15x12, 32.5x10 3 sets
A4- seated db shrugs 32.5x10-12 4 sets
B2- Rear lateral raises 15x12 4 sets
B2- db delt rows 15x12 4 sets
B3- db kick backs supine on incline bench 15x10x4
B4- Incline db rows 32.5x10 3 sets
B5- db curls 32.5x10 4 sets
B6- db standing ohp 32.5x10 4 sets
Wall to wall overhead walks
30lbs both ways no stop
40lbs one way, rest 15-30 sec. Go back
Done
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8/6/19 Push Day
Warm up
Treadmill 5 mins
Bench Press
45x15
135x15
225x8
255x6 4 sets
Incline DB Press
75x6
95x6
105x6
Overhead Press
45x10
130x6 4 sets
Superset w/
Side Lateral Raises
15x12 4 sets
Superset w/
Front Lateral Raises
15x12 4 sets
Rope Push Down
4x12, drop last set by 50%
Dips
25
15
5 w/ 45lb plate
Hanging Leg Raises
3x12
Superset w/
Cable Twists
3x12
I'm excited for the new program, if anyone is interested I will send you the worksheets in a PM. The program focuses on power and explosiveness, and it is built around the big 4 and the olympic lifts.
Take care guys