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 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 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.