DAY 1
- E1:30×4 – 1 1/4 close grip bench x8
- E1:30 x4 – Biangular lat pulldowns x8
- Supinated bent over row: 4×8
- Tricep press down (V handle) 4×10
- E0:45 – Hanging knee raises 4×15
DAY 2
- E3:00 Box Squat x 8 Rounds: Box squat x5
- E1:15 Standing hip thrust 8×5
- Standing calf raise: 4×8
- Standing BB curl: 4×10
DAY 3
- EMOM x20
- 1. Seated axle bar press x5
- 2. Pendlay row x5
- Isolation: 3 Rounds NFT
- SL KB Split Stance RDL x8 e/l
- Top down DB press x6 e/a
- Chest supported t-bar row: 3×8
- Seated hip abduction 3×10
DAY 4
- Intensity superset E3:00 x4
- Deficit snatch grip DL x8
- Dual KB cleans x12
- Seated leg extension 4×10
- EMOM x6
- Hanging knee raise x15
- MTS ab crunch x15
Noticed some “soft knees” when I was watching the video of the deficit deadlifts. Nothing major, but something I want to make a point to correct. It has been forever since I recorded my movements. I hate setting my phone up in the first place. Not to mention a lot of these workouts are on a running clock, so taking the time to record doesn’t fit into the intention of the programming.
SUMMARY
All in all, this was another successful week. There were a few instances where I did not feel 100%, but that was rare. I feel more mobile and more energetic. I made it a point to get outside and walk more as long as the weather wasn’t being stupid. One day we are in shorts, the next it is snowing, the next is is just cold and raining. I went to the gym on Wednesday and Saturday, days I would normally not do anything, and just got moving. If anything, I was hitting my step goal and going above that. The constant movement has proven beneficial. I know that cutting out energy drinks has helped immensely also. I do not feel as beat up all the time. I am still quite sore, but that is expected given the movements I am doing at the gym, many of which I do not typically do. Focusing on the intensity portion of the workout more closely makes me realize that when I first started this training cycle that I was not pushing myself as hard as I was capable. I am considering starting this cycle over again and seeing how it goes.