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Training Lower, Upper, Lower.

It's been a crazy couple weeks.  Training is going well and I am still doing a good job on staying ontop of my meditation and sleep, recovery has been good.  Had some set backs last week, but got it under control, life effects my recovery much more then my training, the key has been adjusting my training according to what my body needs instead of me imposing my will on my body.  I am pretty happy with the results so far, not only in my training but in everyday life.



I have gone back to move of a "Westside" Split

Monday: Heavy Lower
Wednesday: Heavy Upper
Friday: Explosive Lower
Sunday Explosive Upper

I am focusing on raw training and extra volume to build me base back up.

Monday 7/9/12  Heavy Lower

Foam Roll
PRI
Dynamic warm up
Explosive med ball toss

Spider Bar Squats Raw just a belt.

Bar
170X5
260X5
280X5
370X5
460X5
520X3
520X3
600X1
45 back raise 4X12
paired with bear Crawls

Wednesday 7/11/12 Heavier Upper

Foam Roll
Prowler
PRI
Dynamic warm up

Full range bench
135 X 10
225X5
275X5
315X5
365X3
405x1
405X1
put on sling shot
405X3
405X3
405X3
315X12
315X12
315X12
took off sling shot
225X30

Shoulder feeling better every time, getting confidence back.

Chest supported KB rows 4X12
Plate raise 55lbs 4X12

Shoulder Complex
Tri work

Carries for time.


Friday 7/13/12  Explosive Lower Body

Command squats raw (belt).  Pause on command, squat on command.
230 bar 200 chains
10X2

here is the last set:

Epolsive pulls form the floor.

315 + 2 green bands across the platform
10X1

225 + 2 greens X12X3

Standing rack KB holds 1 min each side
70lbs X2 each side. 

Done











Comments

  1. Nice work man looks like beast mode to me

    ReplyDelete
    Replies
    1. Thanks, Jeremy things are going in the right direction.

      Delete

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