13Apr

13.04.22- push @ FPF

  1. Dual pushdown- 18.5x8.5, 13.5x12
  2. DB bent over swings- 5x30, 7.5x30, 12x30
  3. Decline DB fly- 16x8 --> 10x8
  4. BB upright row- 20x12, 20x22
  5. Shoulder superset
    1. Cable upright row- 0x22, 0x15
    2. Cable front raise- 0x8
      1. L shoulder struggle
  6. TRX skull crusher- 12 --> SA pushdown -> stretch
  7. Press-ups- 8, 4
  8. Side plank- 10s, 10s
  9. DB lateral swings- 20x30
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12Apr

12.04.22- pull @ FPF

  1. SA cable curl (front)- 13.5x7x4 (rest pause)
  2. Lying hamstring cable curl- 10x10, 10x8, 12.5x11
  3. Single leg RDL- 16x4, 28x7
  4. SA pulldown- 35x6, 27.5x9, 20x12
  5. Meadows row- 35x10, 25x10, 15x10
  6. Low cable row chest support- 30x8, 20x8x4
  7. Incline DB curl- 3.5x12, 3.5x8
  8. Deadhang- 60s
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10Apr

09.04.22- push @ FPF

  1. Dual pushdown- 10x15, 10x8, 15x6, 17.5x10
  2. Bent over rear delt DB swings- 7.5x30
  3. Plank- 60s
  4. Pollack DB rear delt SA rotation- 7.5x20
    1. --> wall reverse push
  5. BB upright row- 20x8, 20x12
  6. Low incline BB bench press- working on setup
    1. Palms up (supinated) hold- 30s, 90s
    2. Drive upper back/shoulder into bench
    3. Subscaps getting stronger
    4. Cat-camel + flex/extend spine + contract lats/obliques
    5. Thread needle- contract spine
  7. Decline DB fly- 10x15x6
  8. Flat smith chest press- 20x6 (extend spine w/ ab pad)
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10Apr

10.04.22- legs @ JD

  1. Adductor- 66x17
    1. Feet further away, knees lower on pad, legs straighter
  2. Seated calf raise- 15x15, 30x10x5 (pause in full stretch)
  3. BB squat (practice positioning in hole)- 20x8, 20x20s hold, 20x5
    1. L ankle almost equal ROM to R
    2. Shift weight in hole onto L ankle to stretch
  4. Superset
    1. Lying hamstring curl- 50x7x3
    2. Walking DB lunge (stretch ankle + hamstring)- 10x12
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08Apr

08.04.22- pull @ FPF

  1. SA cable curl- 5x10, 7.5x4, 12.5x8x4 (rest pause)
  2. Lying hamstring cable curl (both legs)- 10x10, 12.5x8x4
  3. Dual pulldown- 60x8, 70x6 (w/ straps)
  4. Standing chest support low cable row- 20x10, 40x8x6
  5. Single leg DB deadlift- 20x5
  6. Hanging knee raise- 6, 12
  7. Meadows row- 15x8, 25x8,
    1. Slight V-angle, proud chest at top
  8. Snatch grip deadlift- 60x5
  9. Deadhang- 30s
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07Apr

07.04.22- push @ FPF

  1. Dual pushdown- 10x15, 15x14
  2. Rear delt superset
    1. Pollack rear delt rotation- 7.5x12, 10x12, 5x15
    2. Rear delt DB swing- -, -, 5x20
  3. Flat DB press- 32x4
    1. Shoulders not happy
  4. DB lateral- 5x15 (forward lean, internal rotation)
  5. Flat bench DB protraction- 16x15s, 16x4, 16x30s
  6. Ab bench uncoils- 2
Stretch:
  • Pole snatch rack stretch
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05Apr

05.04.22- upper @ FPF

  1. SA cable curl- 5x8, 7.5x6, 10x10 (flex up to ear)
  2. Vari-bar pullover- 10x15
  3. Dual pulldown- 30x10, 30x10, 30x6, 40x6x6, 50x11, 30x11
    1. Figure out torso angle/spine extension/elbow path
  4. Smith high incline- 50x8, 40x8
  5. Seated high cable row- 20x10, 40x8x4 (contract/retract hard)
  6. BB low incline bench press- 60x7l 60x3 (close grip full ROM)
    1. Big extension- pecs very tight
    2. Hard to feel shoulders on bench
      1. Lock elbows, drive into bar to retract as much as possible
  7. Ben Pollack rear delt DB rotation- Rx6, 10x6, 10x10
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02Apr

02.04.22- push @ FPF

  1. KB tib ant. raise- 8x20, 8x20, 8x15
  2. Plate SA shoulder press- 10x10, 15x10, 20x3
  3. SA cable fly (high to low bent over)- 2.5x15, 2.5x8, 5x17,m 5x15, 5x9
    1. --> cat-camel (crunch mid-back)
    2. Crunch L shoulder (across body)
      1. Need to strengthen serratus & subscapularis
  4.  Subscap reverse wall push- 15s
  5. Decline BB bench- 16x10, 24x10, 32x10
    1. Trying to feel back of shoulder on bench throughout (not protract at top- squeeze humerus into ribs)
  6. Low incline BB bench- 40x10, 55x6, 70x7, 40x10 --> 16x5
    1. Keep stomach protracted and spine extended
  7. Smith high incline- 20x10, 40x3x5, 40x6
    1. Need to shrug/contract traps hard to allow shoulder to move clear
    2. Need stronger upper back
  8. SA pushdown- 5x16, 6x5
    1. Pause in stretch
  9. Incline Y-raise- 3.5x20
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01Apr

01.04.22- pull @ FPF

Warm:
  • Cycle- 3:30
Weights:
  1. Lying SL ham band curl- Rx12, Rx8
  2. SA cable curl (away)- 2.5x15, 2.5x10, 5x15 --> 5x5
  3. Triset
    1. SA cable pullover- 2.5x8, 2.5x10
    2. SA cable reverse fly bent over low pulley- 2.5x10, 2.5x12 (lock elbows)
    3. Band overs- Rx6, Rx6
  4. Single leg DB deadlift- 16x6x4, 28x4, 36x3, 42.5x8x4
  5. Bodyweight calf raise- 2x30
  6. Single arm pulldown (incline bench)- 10x12, 20x6, 30x8, 25x10x2
  7. Meadows row (SA BB row)- 30x14
  8. Prone DB shrug- 16x8x4 (keep shoulders down, get chest up, extend upper spine)
  9. Deadhang- 15s
  10. SA DB shrug- 16x8
  11. KB tibialis anteroir raise- 8x30, 8x30
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