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Short routine
Compound lifts
Warm up:
seated leg curl: 4 x 25, 20 lbs
butt lifts: 4 x 25
front box step ups: 4 x 25
Workout:
Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs
Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs
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Feeling stronger
Dynamic Effort Bench
Warm up:
Incline DB bench press: 4 x 25, 20 lbs
Cable triceps pressdown: 4 x 25, 30 lbs
DB bentover neutral grip row: 4 x 25, 30 lbs
Workout:
Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs
Superset:
DB chest press: 5 x 8-10, 60 lbs
DB arnold press: 5 x 8-10, 50 lbs
Tri-set:
DB one arm row: 5 x 8-10, 35 lbs
DB triceps kickback: 5 x 8-10, 20 lbs each arm
D…
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Legs
Legs
Warm up:
EZ bar stiff legged deadlift: 4 x 25, 20 lbs
Hip adduction: 4 x 25, 40 lbs
Ab coaster: 4 x 25, 20 lbs
Workout:
Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs
Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x 160 lbs
Power cleans: 6 x 3, 100 lbs
Tri-set:
Smith machine sissy squats: 4 x 8-10, 75 lbs
EZ bar walking lunges: 4 x 8-10, 40 lbs
Walking kettlebell…
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Monday's workout
Monday’s workout
Chest Dynamic Effort
Warm up:
Rear delt machine: 4 x 25, 20 lbs
Pec Dec: 4 x 25, 20 lbs
Triceps extension machine: 4 x 25, 35 lbs
Workout:
Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs
Barbell bench press: 1 x 1, 125 lbs
Cable Triceps pressdown: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
Cable face pull: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
EZ bar military press: 4 x 8-10, 50 lbs
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Monday Chest
Warm up:
Resistance band chest fly: 4 x 25, green
Triceps rope attachment extension: 4 x 25, 20 lbs each arm
Lat pulldown: 4 x 25, 40 lbs
Workout:
Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)
Superset
One arm DB row: 4 x 8-10 each arm, 30 lbs
Assisted pull ups: 4 x 8-10, 100 lbs
Superset:
Reverse grip lat puldown: 4 x 8-10, 80 lbs
Wide grip seated low…
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02 OCT 2015
02 OCT 2015 If you are coming in, sorry about the rain- we will keep this inside. Warm up: 4 Rounds Row: 500m (easy pace) 5 x air squats 10 x push ups Pigeon Stretch Strength: Dynamic Effort Lower Body (DELB) Back Squat: 10×2 @ 50% 1RM + 25% of 1RM in bands. rest :60 Deadlift: 8×2 with band + 1 30″/24″ box jump rest :30 Foam Roll 5:00-10:00 10:00 max Sandbag get up Foam Roll 5:00-10:00 TABATA (8x…
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A complete guide to understanding, tracking, training and improving Rate of Force Development
Need to look into some of this shit, I’m getting behind the times
Lifting things 23 June 2015
My hip has been bothering me for a couple days now, so no squats, still. I went after a pretty easy night at work. Speed bench 225x?x3. I don't remember how many sets. I just kept going till I felt things get real slow. Db skullcrushers on the floor, Arnold press, hammer curls, and face pulls
