DEC 31 – DE SQ/DL

Stretching
Box SQ – 16″ Box 325x4x2, 15″ Box 325x4x2
Speed DL w/light bands and 3″ blocks – 315×1, 405x6x1
45° Hyperextension – 4×10 monster minis attached to 4″ cambered bar
GHR w/light band – 4×10
GHR Pulldown Abs w/light band – 4×10

DEC 29 – ME BP

Blast Strap Pushups – 4×10
Superset
Face Pulls – 3×30
Pulldown Shrugs – 3×30
Rev. Band Press w/green bands (pinkies on rings)- 135×5, 185×5, 225×5, 275×5, 315×5, 365×5, 405×3, 455×1, 475×1 PR for this grip
MM 4 Board Press – 315x3x5
Band Pressdowns w/light band – 3×33
Lat Pulldowns w/low multi handle – 3×10
SSB Shrugs – 295x3x10
Superset
Front Raise – 3×10
Side Lateral – 3×10
Rear Delt Raise – 3×10
Grip Work
Inch Dumbbell Handle – 110lbs x6 static holds ea. hand
Single Hand Plate Pinch Grips – 25lbs plates x4 static holds ea. hand

DEC 27 – ME SQ/DL

Sled – 6 trips
Stretching
GM w/14″ Cambered Bar – barx5, 95×5, 135×3, 185×5, 225×5, 275×5, 315×5 PR, 365×3 PR, add belt 405×3 PR, 455×1 PR
Straight Legged sit-ups w/100lbs on 7′ bar – 3×12
GHR w/light band – 3×10
Rev. Hypers – 3×10

Stretching DEC 26 – JAN 1

Mon PM – lower body stretching
Tue AM – lower body stretching
Wed AM – lower body stretching
Thu AM – lower body stretching
Fri AM & PM – lower body stretching
I started adding a new stretch this week. The stretch entails standing in your desired squat stance with you back against a wall. Then squat down, then hold the position, squat down more each time and hold it each position. I am also using a 5 gallon bucket as a guide. My flexibility has been bad, but Thursday of this week I managed to sit all the way down on the bucket and hold the position. This was a major break through for me. I plan on next speed squat day to start following the suggestion described in the Elite FTS “Dynamic Squat Manual” for hip flexibility problems. They recommend starting with a box height 2 inches above parallel and drop it an inch after the first four sets. Then the next week start with the height you finish with the week before and drop an inch the last four sets. This is to be done for three consecutive weeks.

DEC 24 – DE BP

Blast Strap Pushups – 3×10
Face Pulls – 3×12
Pulldown Shrugs – 3×10
DE BP – 175x8x2
Pullups – 3×8
Band Pressdowns w/light band – 3×33
EZ Curl Bar Curls – 4×10
Grip Work
Rolling Thunder – 90x4x6 static hold on last rep
Two Hand Plate Pinch Grip – 35lbs plates x6

DEC 24 – DE SQ/DL

Stretching
Box SQ – 325x8x2 all sets were done 1.5 inches higher than usual (*see notes below)
45° Hyper. w/14″ cambered bar – 3×10
GHR (w/light band)- 3×10
Pulldown Abs (w/light band)- 3×10
*Box squats felt harder than they should have been. It has colder than usual in the gym this week. I feel like today my hips weren’t getting warmed up adequately and that this was attributing to my problem. I added a couple new stretches this week to help with my flexibility. I am going a lot wider than I used to, so this is making box squats extremely difficult. I plan on next speed squat day to start following the suggestion described in the Elite FTS “Dynamic Squat Manual” for hip flexibility problems. They recommend starting with a box height 2 inches above parallel and drop it an inch after the first four sets. Then the next week start with the height you finish with the week before and drop an inch the last four sets. This is to be done for three consecutive weeks.

DEC 22 – ME BP

Blast Strap Pushups – 2×10,2×15
Superset
Face Pulls – 4×15
Pulldown Shrugs – 4×15
Pin Presses – 135×8, 225×5, 315×5, 405×5, 495×5, 545×5 PR, 585×2 PR
Superset
Rev. Grip Barbell Rows – 135x4x15
Band Pressdowns w/light band – 3×33
Rear Delt Raise – 3×10
Barbell Row Shrugs – 4×15
Tonight was a good training session for me. I hit two really big PRs for me. This is indicative that my lockout is getting better. Since my last meet I have been trying to make sure to work my lockout more thoroughly. I try to hit board presses twice a week. Tonight it was just Erik and I, so board presses were not an option.

DEC 20 – ME SQ/DL

Sled – 45×6 trips
Dead Lift – 135×1, 225×1, 295×1, 345×1, 425×1, 535×1, 605×1, 635×1, 685×1
GHR w/light band – 4×10
Rev. Hyper – 3×10
GHR sit-ups w/light band – 3×10
Side Bends (25lbs plate held over head) – 3×10