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Message
re: Daily Strength Check-In
Posted on 5/20/24 at 4:58 pm to HVAU
Posted on 5/20/24 at 4:58 pm to HVAU
Rippler 3 W5 D1
OHP 2x4x145, 1x5x145
DL 4x5x265
Lat pulldowns 3x10x140, 150, 160, 2x5x160
Leg Ext 3x10x140, 150, 160, 1x5x160, 1x10x160
DB Rear delta 3x10x25, 2x5x25
Fly machine rear delts 3x10x35, 2x5x35
All good today.
OHP 2x4x145, 1x5x145
DL 4x5x265
Lat pulldowns 3x10x140, 150, 160, 2x5x160
Leg Ext 3x10x140, 150, 160, 1x5x160, 1x10x160
DB Rear delta 3x10x25, 2x5x25
Fly machine rear delts 3x10x35, 2x5x35
All good today.
1
Posted on 5/20/24 at 7:50 pm to HVAU
Max Effort LB day
Mobility work utilizing bands and foam roller
Warm ups
3 sets 6 reps Cossack squats
Sled pulls 200 feet with 50 pounds, forward, lateral, and backwards pulls
Hamstring curls 3x15
Banded Y press 3x15
Standing banded abs 3x15
Copenhagen plank 3x15 on 24 inch box
Zercher deadlifts worked my way to 3RM at 7-8 RPE (135, 155, 185, 205) my 2nd time ever doing this movement. I love it
Kb walking lunges 3x5 each leg with 16 kg kb
Cross body raises 3x5 each side
30 seconds rest in between sets
No rest in between sets for this last block
Heavy sled pulls 4sets (120,120,140,140 pounds)
Banded face pulls 4x25
Db Cuban Press 4x15 (15, 15, 20, 20 lb db’s)
Kb shoulder shrugs 4x15 (24 kg kb’s)
Jiu jitsu training later in the afternoon: sweeps and leg submissions (knee bars, toe holds, heel hooks)
Mobility work utilizing bands and foam roller
Warm ups
3 sets 6 reps Cossack squats
Sled pulls 200 feet with 50 pounds, forward, lateral, and backwards pulls
Hamstring curls 3x15
Banded Y press 3x15
Standing banded abs 3x15
Copenhagen plank 3x15 on 24 inch box
Zercher deadlifts worked my way to 3RM at 7-8 RPE (135, 155, 185, 205) my 2nd time ever doing this movement. I love it
Kb walking lunges 3x5 each leg with 16 kg kb
Cross body raises 3x5 each side
30 seconds rest in between sets
No rest in between sets for this last block
Heavy sled pulls 4sets (120,120,140,140 pounds)
Banded face pulls 4x25
Db Cuban Press 4x15 (15, 15, 20, 20 lb db’s)
Kb shoulder shrugs 4x15 (24 kg kb’s)
Jiu jitsu training later in the afternoon: sweeps and leg submissions (knee bars, toe holds, heel hooks)
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