353 replies to this topic

[Warehouse]

2/16

20 minutes sled

deadlift
245x5, 6 sets

glute ham, BWx10, 6 sets
step back lunge, BWx10, 3 sets
single leg band leg curl, light band x15, 2 sets
calf raise, BWx10, BW+chain x10, 4 sets
iso back hold, 60 seconds, 3 sets
abs, 200 reps

[Warehouse]

2/18

20 minutes sled

bench
165x5, 6 sets

flat DB press, 50x10, 60x10, 4 sets
1 arm DB row, 60x10, 70x10, 80x10
reverse band chin up, strong band, 15 total reps, not pleasant
band lat row, double light x15, 2 sets
overhead band tri extension, average x15, 2 sets
cuff work, 3 sets of 15

[Warehouse]

2/20

20 minutes sled

squats
245x5, 6 sets

ghr, bw x10, 3 sets
step back lunge, bw x10, 2 sets
band pull thru's, average x15, 2 sets
iso back holds, 60 seconds, 3 sets
band abs on ghr, light band x 200 reps

[Warehouse]

2/21

bench
165x12

incline db press, 50x10, 60x10, 4 sets
reverse band chin ups, strong band x4, 6 sets
standing db press, 40x10, 3 sets
1 arm db row, 70x15, 2 sets
db curls, 30x10, 2 sets
YTWL

[Warehouse]

2/23

20 minutes sled

deadlift
270x5, 5 sets

glute ham, BW x10, 5 sets
step back lunge, 1 chain x10, 3 sets
calf raise, 1 chain x10, 5 sets
steps ups, BW x15, 2 sets
iso back holds, 3x 60 seconds
abs, 250 reps

last week after sled this took me 2 hours to complete, today it took 1 hour.

[Warehouse]

2/25

20 minutes sled

bench
180x5, 5 sets

flat db bench, 50x10, 60x10, 3 sets
1 arm db row, 60x10, 80x10, 2 sets
reverse band chin ups, strong band x4,3,3,3,3
band lat row, doubled light band x15, 2 sets
overhead tri extension, average x15, 2 sets
cuffs

[Warehouse]

2/27

20 minutes sled

squats
270x5, 5 sets

glute ham, BW x10, 3 sets
step back lunge, BW x10, 2 sets
band pull thru, average x15, 2 sets
iso back holds, 3x 60 seconds
abs, 250 reps

[Warehouse]

2/28

bench
180x10

incline db press, 50x10, 60x10, 70x10, 2 sets
reverse band chin up, strong band x4, 6 sets
military press, 65x10, 85x10, 2 sets
1 arm db row, 70x15, 2 sets
db curls, 30x10, 2 sets
YTWL

[Warehouse]

3/2

20 minutes sled

deadlift
300x4, 4 sets

glute ham, BW x10, 5 sets
step back lunge, BW x10, 3 sets
step ups, BW x15, 2 sets
calf raise, 2 chains x10, 5 sets
iso back holds, 3 x 60 seconds
abs, 250 reps

[Warehouse]

3/4

20 minutes sled

bench
195x4, 5 sets

flat db press, 50x10, 60x10, 70x10, 2 sets
1 arm db row, 70x10, 80x10, 2 sets
reverse band chin ups, strong band x4,3,3,5
band lat row, doubled light x15, 2 sets
band overhead tri extension, average x15, 2 sets
cuffs

[Warehouse]

3/6

20 minutes sled

squats
300x4, 4 sets

glute ham, BW x10, 3 sets
step back lunge, BW x10, 2 sets
band pull thru's, average x15, 2 sets
iso back holds, 3x 60 seconds
abs, 250 reps

[Warehouse]

3/7

bench
195x10

incline db press, 50x10, 60x10, 70x10, 80x10
reverse band chin up, strong x3, 7 sets
military press, 65x10, 85x10, 95x10
1 arm db row, 70x15, 2 sets
db curls, 30x10, 2 sets
YTWL

[Warehouse]

3/9

20 minutes sled

deadlift, metal deadlifter, straps down
355x2, 2 sets

glute ham, bw x8, +25x6, 3 sets
step back lunge, 1 chain x8, 3 sets
calf raise, 1 chain x8, 3 sets
step ups, bw x8, 3 sets
iso back holds, 3x 60 seconds
abs, 250 reps

[Warehouse]

Video of training

[federico comoglio]

very good conv. pulls!

[Warehouse]

Thanks man


3/11

20 minutes sled

2 board, Ace
350x2, 3 sets

incline db press, 50x8, 60x8, 70x8
reverse band chin up, strong x3,5,3,3
military press, 65x8, 85x8, 2 sets
1 arm db row, 70x8, 3 sets
db curls, 30x10, 2 sets
YTWL

Video of training:

[federico comoglio]

looks really easy!

[Warehouse]

Thanks man


3/13

20 minutes sled

squats, Boss briefs + Leviathan, straps down
465x2, 3 sets

glute ham, bw x6, +25x8, 3 sets
step ups, bw x10, 2 sets
band pull thru, average x8, 3 sets
iso back holds, 3x 60 seconds
abs, 250 reps

Video of training:

[federico comoglio]

looks good, maybe you should work on arching better on SQ!
How do you perform back iso hold?at an hyperextension bench?
Thanks man!

[Warehouse]

You are correct on my arch, it has been a problem for me. I do the holds on a glute ham, basically parallel to the floor.


3/14

20 minutes sled

bench
210x4, 4 sets

flat db press, 60x8, 70x8, 80x8
1 arm db row, 70x8, 80x8, 90x8
reverse band chin up, stong x3,5,4,3,4
band lat row, light + mini x8, 3 sets
band overhead tri extension, average + mini x8, 3 sets
cuffs