Standing Banded Hip Abduction 3x20
Superset GHD Back Extension and GHD Sit Up 2x20 on each
Beltless High Bar 3x4 at 60-65% (255/4, 275/4, 275/4)
Tempo Paused Competition Squat 3x6 at 60% (255/6, 255/6, 255/6) (depth was great)
Tempo SSB Goodmorning 4x10 (135/10, 145/10, 155/10, 155/10)
Toe Touch 4x15/side (these aren't the best for me.. managed 4x12)
Standing Banded Hip Abduction 3x25/side - no rest
Foam Roll Spine and Glutes
Superman 3x8 - 2 seconds hold at the top of each rep
Competition Squat 3x4 at 70% (300/4, 300/4, 300/4)
Competition Bench 4x5 at 65% (185/5, 185/5, 185/5, 185/5)
Competition Deadlift 4x2 at 75% (385/2, 385/2, 385/2, 385/2)
Prowler Pull (like a row, use the rope) 4 full lengths of the rope - load anything over 100 lbs (I used 135 pounds.)
Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds
Banded Good Morning 3x30 reps
Banded Deadlift 4x8 (thick bands) at 50% (255/8, 255/8, 255/8, 255/8)
Sumo Stiff Leg Deadlift 4x15 (205/15, 205/15, 205/15, 205/15)
Wide Stance High Bar Squat 4x15 at 135 (goal here is max pain free range of motion) (I only did 12 reps per set.. was dead at this point)
Foam Roll Spine and Stretch Hip Flexor/Quads for 1 minute each
Band Pull Apart 3x20
Single Arm Band Pullover 3x20
Wide Grip Tempo Bench (each rep paused on chest) 4x8 at 55% (150/8, 150/8, 150/8, 150/8), followed by 2x4 at 60% (170/4, 170/4)
Wide Grip Floor Press 5x3 at 70% (190/3, 195/3, 195/3, 195/3, 195/3)
Incline Cable Tricep Extension 4x25
Underhand (competition bench width) Barbell Row 5x15 (135/15, 135/15, 135/15, 135/15, 135/15)
Standing Banded Hip Abduction 3x20
Superset GHD Back Extension and GHD Sit Up 2x20 on each
Beltless High Bar 3x5 at 55% (225/5, 225/5, 225/5)
Tempo Paused Competition Squat 3x8 at 50% (205/8, 205/8, 205/8)
Tempo SSB Good Morning 4x12 (95/12, 105/12, 115/12, 125/12)
Toe Touch 4x10/side
Band Facepull 3x20
Low Incline Close Grip 3x5 at RPE 8-9 (195/5, 200/5, 200/5), then 4x2 at RPE 8-9 (210/2, 215/2, 215/2, 215/2)
High Incline Bench Press 5x8 pausing each rep on the chest at RPE 7-8 (155/8, 160/8, 160/8, 160/8, 160/8)
Superset Rear Delt Fly and Chest Supported DB Row 4x12 on each
Cable Lat Pullover 4x10-15 heavier each set
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x12 on each exercise
Band External Rotation 3x20
Band Facepull 3x20
Low Incline Close Grip 3x6 at RPE 8-9 (185/6, 195/6, 200/6), then 3x4 at RPE 8-9 (205/4, 205/4, 195/4)
High Incline Bench Press 5x4 pausing each rep on the chest at RPE 8.5 (175/4, 180/4, 180/4, 180/3, 175/4)
Superset Rear Delt Fly and Chest Supported DB Row 4x15 on each
Cable Lat Pullover 4x12-15 - heavier this week but still simulating the pause in the bench press
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x15 on each exercise
Banded Step Out 3x20/side no rest
GHD Back Extension 3x15 - hold 20 lbs.
Deficit Deadlift (4 second eccentric) 4x6 at 55% (270/6, 270/6, 270/6, 270/6)
Snatch Grip Deadlift 3x10 at 50% (245/10, 245/10, 245/10)
Lying Hamstring Curl 5x15 (5 slow reps, 5 normal reps, 5 slow reps)
Copenhagen Plank 4 sets 30 seconds each side (didn't get the full 30 seconds on all sets... these are rough)
Oblique Crunch 4x20/side
Single Arm Lat Pullover 3x15/side
Explosive Push Up - 8 sets of 3 reps - only 30 seconds in between each set
Wide Grip Double Paused Bench Press 5x6 at 55% (pause half way down, then on chest then all the way up) (145/6, 145/6, 145/6, 145/6, 145/6)
Close Grip 2 Board 3x6 at 70% (185/6, 185/6, 185/6)
Two Competition Singles at 85% (225/1, 230/1- both of these moved fast)
Incline Barbell Skull Crusher 5x15 (65/15, 65/15, 65/15, 65/15, 65/15)
Superset Banded Tricep Extension 4x30 with Pullups 4x10 (I did banded pullups this week...10, 8, 6, 7)
Superset Glute Bridge and KB Swing 3x20 on each done as a warmup
Corrective Lunge 3x6/leg - Stationary lunge but focusing on the back leg glute; maintain flexion throughout the entire lunge.
Beltless Tempo Paused High Bar Squat 4x6 at 55% - 90 seconds rest in between - (225/6, 225/6, 225/6, 225/6)
Beltless Tempo Paused High Bar Squat 1x4 at 65-70% (275/4)
Dorothy Goodmorning 4x10 - heels together and slight knee bend (105/10, 105/10, 115/10, 125/10)
Jack Knife 5x10/side - no rest in between each side
* Tempo paused squats on short rest are absolute torture.
Band External Rotation 3x20
Band Facepull 3x20
Low Incline Close Grip 3x8 at RPE 7-8 (165/8, 165/8, 175/8); then 3x6 at RPE 8-9 (185/6, 180/6, 185/6)
High Incline Bench Press 5x5 pausing each rep on the chest at RPE 7-8 (155/5, 165/5, 170/5, 170/5, 170/5)
Superset Rear Delt Fly and Chest Supported DB Row 4x20 on each
Cable Lat Pullover 4x15 - pause each rep like the bottom of a bench
Superset Tempo Incline DB press and Standing DB Shoulder Press 4x20 on each exercise
GHD Back Extension 3x15
Deficit Deadlift (4 second eccentric) 4x8 at 45% - full stop on the floor each rep (220/8, 220/8, 220/8, 220/8) (*the weight looks really light, but that's very deceptive.... these were really tough)
Snatch Grip Deadlift 3x12 at 35-40% (170/12, 180/12, 190/12)
Lying Hamstring Curl 5x15 (5 slow reps, 5 normal reps, 5 slow reps)
Copenhagen Plank 4 sets 20 seconds each side
Oblique Crunch 3x20/side
90-90 Shoulder Rotation 3x15
Single Arm Lat Pullover 3x15/side
Explosive Push Up (Plyo pushup) 6 sets 3 reps - 30 seconds rest
Wide Grip Double Paused Bench Press 4x8 at 45% (pause half way down, then on chest then all the way up) (120/8, 120/8, 120/8, 120/8)
Close Grip 2 Board 3x8 at 60% (160/8, 160/8, 160/8)
Competition Single at 80% (215/1)
Incline EZ Bar Skull Crusher 5x20 (used a straight barbell since the gym does not have an EZ Bar....65/20, 45/20, 45/20, 45/20, 45/20)
Superset Banded Tricep Extension 4x25 with Pullups 4x8 (was only able to do Chins @ 6, 6, 5, 5)
