Doin' it.

I cannot remember what my warm up and business management consisted of, but it is usually about 30 mins total.  Sometimes more depending on how grizzled I am.

May 8/12

Squat + avg bands
135 x3, 155 x3, 175 x3, 170 x3

2 ct pause bench
135 x5, 165 x3, 175 x3, 180 x3, 185 x3, 180 x3

Bench felt super fly today.  Looking forward to seeing the final product.


Deadlift + mini
135 x3, 225 x3, 245 x3, 265 x3, 275 x3, 270 x3

Pull downs 2 x10

May 7/12

Deadlift
135 x6 225 x3, 275 x3, added belt 305 x3, 295 x3, 305 x3

SSB Squat
135 x5, 185 x3, 215 x3, 205 x3

Front squat
95 x5, 135 x5, 155 x5, 165 x5, 175 x5, 165 x5

May 6/12

Dynamic warm up, mostly upper

250m row- 50.5
This was my first row in over a year!

2 way shoulders x 10/way
Chins x5
Pull down abs x10
x 3 rounds

Row 250m- 49.6

Seated rows x12
DB curls
x 3 rounds

Prowler sprints x 4

This is an effort to hit some neglected muscles and to get in some conditioning for two reasons. 
1. Ball hockey was a rude awakening as my lungs sucked the big one. 
    They burned  like fire.
2.  Since I have been training the 3 lifts only, I have noticed that I have lost my arm definition a little bit.  This helps me sell personal training so I need to stay on top of that now that it's tank top season.  On a side note, my legs have definitely grown from all of the squats though!  (didn't think they could get much bigger, but apparently the possibilities are endless)

I have never made curls part of my usual routine, and man oh man were my biceps sore the next day!

Training this week

May 4/12- Band shoulder stretching, lots of lacrosse balling, reverse ballerina x 2 mins/side, couch x 2 mins, smashed my front delts w barbell ouch.

Floor Press
135 x5, 175 x2, 180 x2, 170 x2, 175 x2, 180 x2

Pin Press
135 x4, 165 x2, 170 x2, 175 x2, 165 x2

JM press
85 x6, 95 x6, 105 x6, 95 x6, 100 x6


May 3/12- Frog w band x 2mins, couch x 2 mins, roll upper back and legs w pvc & lacrosse ball, stretch calves, bottom squat w band x 3mins + short dynamic warm up

Squat w belt
135 x5, 185 x3, 225 x3, 265 x3, 275 x3, 265 x3, 270 x3

2 ct pause DL
135 x4, 225 x3, 255 x2, 265 x2, 275 x2, 265 x2

Snatch grip SLDL
135 x6, 185 x6, 195 x6, 200 x6, 185 x6

Face pulls, Ab roller, rear delt fly's 3 x10

May 1/12- lacrosse ball chest and back, shoulder band circuit, couch x 2 mins, reverse ballerina x 2 mins/side + short dynamic warm up

Compeition pause bench
135x3, 155 x3, 175 x3, 180 x3, 175 x3, 180 x3

Bench + 90mm (red bands)
95 x3, 115 x3, 115 x3, 125 x3, 130 x3, 120 x3

Floor Press
135 x8, 145 x8, 135 x8...triceps not working anymore.

Chins 4 x6 reps, Ext. rotations 3 x10, DB rows 3 x10, Side bends 3 x10