Low Box Squat (EFS Box, Pin in hole#2)
2×5@45
95×5
135×5
185×5
225×5
265×5
SLDL
45×15
3×10 @ 135
Lunge
3×10
45 Degree Back Raise
2×10
Incline situp
2×10
Early AM workout, not too tough after a Monster and some water. It’s the only way I know I’ll get training done, so that’s what I gotta do. Started warming up at about 6:40, done training around 7:50, in the office at 8:40.
Well, not really a max effort. Whenever I take more than a couple of weeks off, the first ME sessions back I pretty much warm up and shut it down. Felt good though.
Low Box Squat
45×5
95×5
135×3
185×3
225×3
275×3
Hoist Power Squat
2×8 @ 135
Pull thru
2×8 @ 120
Pull down abs
2×15 @ 120
20 minutes treadmill
10 mins stretching
Safety Squat Bar Box Squat
2×5 @ 45
95×5
135×3
185×3
225×3
245×3
Matched a PR from a year ago.
Leg Press
1pps x 15
2pps x 15
3pps x 15
Lying Leg Curl
3×10 @ 50
Pull Down Abs
2×15 @ 120
Rainbows
2×8
Stretching.
I’m back.
Squat
45×5
135×3
185×3
225×3
275×3
315×3
Stopped there. That was the minimum, and since my head wasn’t really in it, that was good enough for today.
Good Morning
3×5 @ 135
Seated leg curl machine
50×15
3×15 @ 100
Pullthru
3×8 @ 120
Planks
2x 20sec
Incline situp
2×10
Well, not really Max Effort, but some effort.
Squat
2×5 @ 45
135×5
185×5
225×3
275×1
315×1
Good morning
3×3 @ 135
Planks
3x10sec
Tons of stretching.
That was it.
Safety Squat Bar Box Squat
45×5
95×3
135×3
185×3
225×3
245×3
275×1
300×1 (PR)
Had a little more in me, and probably should have hit another single over 90%, but I’m working on this whole ‘training smart’ thing. I hit a PR, that was the goal, so I shut it down.
RDL
45×5
135×5
5×6 @ 235
45 degree hyper
2×6
Planks
3 x 10s
Conditioning:
Sprint (sort of): 5×20 yards
Sled Pull 5×40 yards
SSB Box Squat
45×5
95×3
135×3
185×3
225×3
245×3 (PR)
275×1
290×1(PR)
295×1(PR)
RDL
45×5
135×5
5×6 @ 230
KB Swing
3×10 @ 24kg
Incline situp
3×9
15 minutes stairclimber
AM:
45 minute walk
PM:
SSB Box Squat
45×5
95×5
135×3
185×3
225×3
245×1
275×1
285×1 (PR)
RDL
45×5
135×5
5×5 @ 225
KB Swing
3×6 @ 28kg
Lying leg raise
2×10
20 minutes stair climber.
Low Box Squat
2×5 @ 45
95×3
135×3
185×3
225×3
275×3
315×3
335×1
360×1 PR
365×1 PR
Back to setting all time PRs. Pretty happy about that
RDL
45×5
135×5
2×5 @ 230
Pull Thru
3×8 @ 120
Pull down abs
2×20 @ 120
Prowler
4 x ~40 sprint
Box Squat
2×5 @ 45
95×3
135×2
185×2
10×2 @ 225 1 min between sets
Deadlift
135×3
225×1
15×1 @ 275 30-45 sec between singles
KB swing
3×8 @ 20kg
Incline situps
3×5
10 mins treadmill (couldn’t get heart rate up)
5 mins procor elliptical thing.
