NOV 29 – ME SQ/DL

Sled Dragging – 6 trips
Deadlifts w/green bands – 135×5, 225×3, 275×1, 315×1, 405×1, 455×1, 495×1, 545×1 PR
45° Hyperextension – w/monster minis 2×10, w/monster minis 14″ cambered bar 2×10
Superset
Rev. Hypers – 4×10
GHR sit-ups w/green band – 4×15

NOV 29 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Rotator Cuff 1×20
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 3×33
I started doing extra workouts again. While training for the APF Texas Cup I didn’t feel like I needed them. The shoulder complex I used in the past to help my shoulders recover. My shoulder recovery seemed fine, but I figure it won’t hurt to start them back. My lockout is in need of help so I added band pressdowns back. I will also be doing extra workouts to help strengthen my hips. I also need to start stretching.

NOV 28 – DE BP

Blast Strap pushups – 4×10-12
Face Pulls – 4×12
DE BP – w/minis 175x8x3
Pressdowns w/green band – 6×10-12
Pullups – 1×12, 3×8
Mini Band Rear Delts – 4×10

NOV 24 – ME BP

Blast strap pushups – 4×10
Face Pulls – 4×10
Floor Press – 135×5, 185×3, 225×3, 275×3, 315×3, 365×1, 375×1
JM Press – 135×8, 225×5, 315×4
Band Pressdowns – 4×20
Low Pulley Rows – 3×8
SSB Shrugs – 135×10, 225×10, 315x2x10
Side Laterals – 3×10
Band Rear Delts – 3×10

NOV 22 – ME SQ

SSB High Box SQ – 135×3, 225×3, 315×3, 365×3, 405×3, 455×0, add belt 455×1
45° Hyperextension – 4×10 light bands attached to 4″ cambered bar
Rev. Hypers – 4×10
AB Wheel – 4×10

NOV 21 – DE BP

sled dragging – 45 x 6 trips
DE BP – all sets +60lbs chain, 155×3, 175 6×3, 245×1
MM 5 Board – all sets +60lbs chain, 315×2, 315x3x5
Seated Row – 4×10
Lat Pulldown shrugs- 2×10
Tiffany Raise – mini 3×12
Inch Dumbell Curl – 2×10

NOV 19 – DE SQ

Sled dragging – 90 x 8 trips
hip mobility
stretching
DE SQ – 375 + 100lbs chain 6×2
add 2 inch to box – 435 + 100 lbs chain x1, 485 +100 lbs chain x1
Speed Deads on BA band platform – 315 + green 5×1
Reverse Hyper – 6 plates 3×8
GHR – 3×8 jacked up 6 in.

NOV 17 – ME BP

Reverse Blue Band BP – 185×3, 225×3, 275×3, 315×3, 365×3, 405×3, 455×1, 475×0
Pin 10 Lockouts – 405×5, 455×3, 495×3
Dumbell Rows – 117 3×15
Plate Rear Delt Raise – 35 3×8
Barbell Curls – 2×8