Weekly Training Log (7/22/2024-7/28/2024)

It's been a while since I last posted a training update. I've had to condense my training split and run a more non-traditional conjugate split. So far it is working very well.

Week 1/Day 1: ME S/B/D: 7/22/2024

A. KBS... 124x3x5

B. Transformer SSB Pause Squat... worked up to 600x1 paused (1001)

C. Lo Incline v. (90 Lbs. Chains)... worked up to 365 (+90 Lbs. in Chains) x1

D. Reverse Hypers... 175x15, x15, x10

*Couch Stretch, Band Hamstring, Vertical Hangs.

Week 1/Day 2: GPP Upper:

- Chain Fly's... 50 Total Reps

- Band Triceps Overhead Extensions... 100 Total Reps

- Band Face Pulls... 100 Total Reps

- Hammer Curls... 30 Total Reps

- Forearms... 30 Total Reps

-MB Toss Circuit... x20 minutes continuous

*T-Spine, Ankle, Shoulder mobility work.

Week 1/Day 3: GPP Lower:

- Body Weight Step Up's... 30 Total Reps /each

- Neck Harness... 30 Total Reps

- Band Hamstring Curls... 100 Total Reps

- Calf Raises / Tib Raises... 50 Total Reps /each

- Treadmill... x20 minutes

Week 1/Day 4: DE Upper:

A. MB Chest Pass... 14 Lbs. x2x5

A2. MB OH Slam... 14 Lbs. x2x5

B. Dynamic BB Bench... 45% (+90 Lbs. in Chains)  215 (+90 Lbs.) x5x5

C. JM Press... 135x8, x8, x8

C2. Wide Lat Pull Down... 162.5 x8x8 (3.3.0) Tempo

        Neutral Lat Pull Down... 175x8, x8 (3.3.0) Tempo

D. CS I Y T... 5's x2x8/each

*Band Lat, Band Pec, Delt Circles.

Week 1/Day 5: DE Lower:

A. BB Low Box Squat... 45% (+120 Lbs. in Chains) 275 (+120 Lbs.) x5x5

B. Weight Vest Box Jumps... 20 Lbs. x3x5

C. SSB Good Morning... 275x5, x5, x5

C2. SSB Hise Shrugs... 275x10, x12, x12

D. Belt Squat... (3x Failure) 205 Lbs (+2 Red Bands) x10, x10, x12

*Couch Stretch, Band Hamstrings, Vertical Hangs.

Week 1/Day 6: Rest

Week 1/Day 7: Rest

Currently 20 Lbs. lighter. We'll see how the numbers look in the coming weeks. 

If interested in programming or consulting contact me at lhstrengthandconditioning@gmail.com.