Wed and thur,30 mins stepmill with 30lb vest
Wednesday
-reverse band raw deads, 415x3x2, 505x3x2. 555x3x2.605x1. 605x2x2
-Farmers dumbell zerchers with stump strap, used both 154lb. 3x4sets
-one leg back hypers 3x8 per leg
-4x10 reverse hyper
Friday 30min with 30lb vest, Sat 45mins with one vest, Sunday 60mins with two vest(60lb total)This was alittle harder then I anticipated.
Thursday
-decline 225x10x2,275x10,315x10
-close grip and wide grip pulldowns 15 total.
-quarter dips 2x50 reps
-4 sets x8 blast strap ab(like the ab wheel only with straps)
Saturday
-box squats briefs with cambered bar. used stump straps. Work sets 325x2 with one plate on strap, 325x2 with two plates on straps, 425x2 with 2 plates, 505x1 with two plates . dropped bar weight to 325 and added 3rd plate to each side for 2 or 3 reps.
-rev hypers 3x10,
-hack squat 3x8
We will have the stump straps up and available soon. IF you have form issues then these will make a big difference. You have to stay tight and can't deviate much in either direction or you are going forward or straight down fast. In other words, you can't bypass anything using these. So far, we have just used them on the cambered bar. Next go, the buffalo or straight bar. Here is some of the video from last week.
MOnday no cardio, Tuesday 60lb vest and 30 mins on stepmill
MOnday
-bent overrear delt warm up started with 20lb, 25lb,30lb,35lb,40lb,45lb, 50lb x 10 reps each
-fat bar raw with orange doubled up. Used two softees again. worked up up to 305x3x3 sets moving grip out each set.
-laid on floor and did band tricep and pull over move for 4 setsx10
-used 154lb farmer's walk laying down and picked it up from floor with both hands rolling on chest for 3x5reps for back and shoulder work.
Spud
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