Adarq.org

Quick accessory day!!!!



Standing military press:

140 - 2 x 8
160 x 8
180 x 8


Spoto press:

270 - 3 x 3 (kept sets low for bench day tomorrow)


Deadlift @60% (heavy deadlift week kept percentage low)

315 - 3 x 5


EZ barbell curl superset w/ upright rows:

4 x 12
4 x 12


Chest supported rows:

4 x 15


Core work:

150 reps


Cardio for the day!

Barbell walks:

20 x 30yds




Explosive bench tomorrow!

Heavy Deadlift day!


Deadlift @85%

455 x 2
455 x 4 (rep PR!!!)


2" block pull:

385 x 3


1" deficit pull:

275 x 15 (left 6-8 reps in the tank)


Band pull aparts:

3 x 30


Shrugs:

3 x 15


Core work:

150 reps



Cardio for the day:

10 x 60yds farmer carries for time/ completed in 7:28



Today was a very solid day given my rib cage tweak, Had to wear my belt super low to avoid discomfort which felt very odd! today was suppose to be 3 sets of 2 @85% however I psyched myself out of set number two which pissed me off so I manned up and came back and nailed 455 x 4 which is a rep PR, unfortunately didn't get a video =(.


Heavy squats Monday!!!!

You're... you're huge...

Speed Squat day!

Squat @65%

320 - 6 x 2


Pause squat (CAT style)

230 - 3 x 3


Band Good Mornings:

3 x 20


Lunges:

2 x 20yds


Core work:

150 reps


Cardio for the day:

Backward sled drags

6 x 60yds


Nothing spectacular today, sat down last night and mapped out a template that will allow myself the opportunity to better balance life starting this fall as I'm returning to college to finish out a degree in nursing. This new template combines ideas from my current cycle with Brian Carroll's 10/20/life and will shorten my days training in my home gym from 4 days to 3 days with a 4th day taking place in the gym at work on my lunch break. I need this extra time to spend with my son as well as maintaining a decent GPA, and this new template will allow myself to keep getting stronger as well as continue competing in the sport I love.

This new template will start sometime in August, the first day will consist of a squat/deadlift day one lift will be heavy while the opposite will be speed and that alternates each week. The second day will be a bench day that will cycle exactly as my current training, and the third day will be a squat/deadlift accessory day utilizing 7-8 movements used to build a stronger squat and deadlift. And since I will be attending campus Mondays and Wednesdays from 1pm-3pm as soon as I get out I can hit the gym at work before I clock in at 5pm these two days will be used for a military press/bench assistance day and a weak point attack day. overall very excited to be getting back into school and working towards a decent career!!!!


Heavy bench tomorrow!!!

Crossfit workout from today!


5 rounds consisting of:

20 power cleans
20 box jumps
20 hanging knee raises
Homemade strongman stone carry x 60yds

Not a whole lot here but factor in some nice summer humidity and I worked a pretty good sweat up!


Rep deadlift tomorrow!

Speed bench day (rep squat will be tomorrow)

Bench @70%

260 - 5 x 2


One board bench:

280 x 5
300 x 5
320 x 5 (super smooth had 4-5 reps in the tank)


Tricep press downs:

4 x 15


T-bar rows:

4 x 15


Band flyes:

50 reps


Dips:

3 x 12


Core work:

150 reps



Cardio for the day!

Stone carries x 60yds (as many as possible in 12 mins)




Bench is doing awesome right now, legit shot at 405+ in a few weeks hopefully!

Heavy Deadlift day!


Deadlift:

475 x 1
500 x 3 (5 was in the tank, PR)

Shrugs:

225 - 3 x 25

Core work:

150 reps





Cardio:

Sprints with 45lb plate attached to a harness








Accessory day!

Seated military press:

140 x 12
190 x 12
210 x 15 (PR)


EZ barbell curl:

4 x 15


Band good mornings:

4 x 25


Core work:

150 reps



Cardio for the day:

Strongman circuit ( 3 exercises, 5 minute timer each exercise, max distance)

Farmers carries
Stone carries
Yoke walks


Everything is looking much stronger, doing a max day in 3 weeks!