Need to get back on a program/wagon. After I get this bathroom project done I should be good 2 go. Maybe operator w/ extra jumping or something Warm up stretch roll kb swings pull ups Squats, Rep scheme is 5 (2front, 3 back) 1@135,2@185,5@225 5×3:3… Read More
Incredibly sore as of the writing. Maybe got back in a little too quick. Doing some weird stuff because I can win prizes at gym AM walk dog, roll out, stretch, stretch bands, 3,5,7,9,11,13,3,5,7,3,5 BB OH press @ 95 then some curls @ 25 PM:… Read More
Back from vacation baby and im ready 2 get back 2 it. not 100% positive ill continue smolov because i want to prep for ski vacay. 10 min row ( 2600m ish i think) 10 x 5 Back Squat @ 225 10 x 5 pull… Read More
AM: reverse Hypers then 5×20 back squat @ 95 PM: stretch n roll, 3 ladders to 5 KB clean and press @ 32kg superset pull ups Then 3×6 db bench @ 80 super set 3 pull ups Then light DB bench and curls Then 10… Read More
Last night I did 5×10 OH press @ 85 and some curls. Today was stretch, then 3 rounds of KB warm up then Work up to 275 lb deadlift in sets of 10 then 10 min of 2 reps every :30 Then 3 round of… Read More
Switching Phase week 2 day 2 – Jumping and core + some bench stretch warm up, hip mobility strength drills (monster walks, x walks) 2 rounds of (10 banded good mornings, 8 box jumps, 10 ab wheelies, 5 anti rotations ea side, 5 bird dogs… Read More
Switching phase week 2 day 1 – power cleans!! stretch then work up to 155 power clean and push press then do 1 pc + 1 press, 2 pc + 1 press, 3 pc + 1 press @ 155 1pc + 1 press, 2 pc… Read More
Bit of a Friday grinder. AM: reverse hypers then 7 x 5 3 pause squats 2 jump squats @95 lbs then some lite DB row/curl/press situations 3 x 10 PM: typical warm up plus windmills + hanging and pull ups 5 rounds of 5 plate… Read More
Not a great day, got caught up at work so had to rush through a garage sesh while cooking dinner. Also did a bunch of stretching and reverse Hypers this AM 8×10 BB oh press 1@bar, 2 @ 65, 5 @ 95 superset with 5… Read More
Post music fest recovery-ish. It’s also switching phase week 1 of 2 Rolled out a bunch, typical KB warm up plus hanging and windmills 5 rounds (5 single leg box jumps,5 pullups) Work up in sets of 8 to 2×5 cossak squats @ 32kg 3… Read More
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