Week 1-23-17

First post since last year. So training got derailed late November. Got a bad cold that lasted a month. Took a week and half off then trained through it, didn’t really feel well until around Christmas. Training was going well until I pulled my left quad muscle doing heavy back squats during training on 12/21. Following a modified training plan for 4 weeks. This week was the first week doing full depth squats. Training went well for the most part missed a few lifts.

Comments from Freddie;
PS: Try to start the pull with the quads and pull your elbows and shoulders up toward your ears at the top of the pull.
Set-up for the pull: Chest up more and focal point higher.
Great Training Video!

Decided to edit my videos and put them all in one.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PC&J 2*3

 

50/2*2, 60/2,

70/2, 77/2

83/2 83/2 83/2
SGBNPP&OHS 4+1*3

 

30/4, 40/4 50/4 55/4 560/4
a. Bench 5*4

 

60/10, 85/7 a. 100k a. 100k a. 100k
b. BOR 8*3

 

100#/10 b. 140# b. 140# b.140#
c. Side Bends 12*3

 

c. 55# c. 60# c. 65#

 

Day 2 (reps*sets) Warm-ups: Working weights:
PS 2*3

 

40/4*2, 50/2, 57/2, 62/2 67/2 67/2 67/2
CDL 5*3

 

90/5 105/5 110/5 115/5
a. Seated Behind the neck press with snatch grip 6*3 30/6 a. 35/6* a. 40/6 a. 43/6
b. Db Curls 10*3

c. Ab Mat Crunches 30*3

b.

50#

c.

Bw

b.

55#

c.

BW

b.

60#

c.

BW

 

Started behind neck at 35, left shoulder a little sore and hard to start press in seated position, its sticks at the bottom J so I start with push press standing up, then sit down and keep bar moving.

 

Day 3 (reps*sets) Warm-ups: Working weights:
MSoB@above knee 3*3

* w/o touching body

30/3, 40/3 50/3 55/3 58/3
MCoB@above knee & Thruster & PP 2+2+1*3

* w/o touching body

40/2+2+1 50/2+2+1 55/2+2+1 60/2+2+1
FS 4*3

 

50/4, 60/4 65/4 70/4
a. WG Pull-ups 6*3

 

Bw 10kg 13kg 15.5kg*4
b. French Press 10*3

c. PUPP 60s*3

b.

65#

c.

20k

b.

65#

c.

20k

b.

65#

c.

20k

Terry                                                   Date 1/23

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