MONDAY: AM TRAINING
- BB Bench:
[thesis_block type=”tip” header=”Missing Bench? ” content=”This was the first time in a few weeks or so that we actually flat benched. I did my last few sets at 185Ib or 190Ib. I needed a spot to finish the last few reps. I’m not concerned about bench overall.
My primary goal is leaning out. “]
- BD Bench:
- Weight (Ib) used: 50, 60, 65, 65
- 4*max reps
- KB SA Floor Press:
- DB SA Row:
I was behind the rest of the guys during this session. To finish with prowler shuttles. It was devastating! I was busted bad.
WEDNESDAY TRAINING: PM- SQUAT CITY
- BB Back Squat:
- 15*7 each set I increased weight until I was at 240Ib*15.
- 30*135*narrow stance quad pump finisher!
[thesis_block type=”tip” header=”SQUAT CITY” content=”I completed 185 total BB squats! Used a belt my last few sets. Focused on my breathing, as fought my mind because it was suffering and I just wanted it to end already.
Each week I have added a bit more weight each time. Slowly overloading the muscles from week to week as I build strength and endurance.
Don’t try something like this if you’re just starting out. You likely can’t handle it. “]
The remaining bit of training called for KB swings: 5*15 which I used the 53Ib bell to complete. I was toast at this point but still had to run five 100 yard shuttles.
This was another brutal training session at DSD was about to finish. I thought to myself, anything is better than squats at this point. Here we go!
A new face, Daniel I believe, ran 3 of his 5 shuttles with me before finishing. Interesting thing about people when they barbell squat, you get a glimpse of the fight and grit they have or don’t. He has it.
240Ib*15 of BB squats is about 65% of my one rep max.
[thesis_block type=”alert” header=”Active Recovery” content=”Here’s what I started doing before and after leg day. Stationary bike intervals for about 20 minutes. This has helped me recover quicker and reduce soreness. I recently threw in some light leg pressing as well.
The point is to increase blood flow to those sore muscles. Try it and see how you feel. “]