APRIL 30 – ME SQ/DL

Flexibility/Mobility Work
High Box SQ w/SSB (competition stance)
65×5
155×5
205×3
245×3
335×3
385×3
435×3
485×2
DL
135×5
225×5
315×3
405×3 <-- add belt Sled Dragging - 45lbs x4 trips backward Rev. Hypers - 280x3x10 GHR - 3x10 Pulldown Abs - 90x3x10

APRIL 29 – DE BP

Rotator Cuff Work
DE BP – 185x8x3
MM 3 Board Press
225×5
275×5
315×5
V-Bar Pulldowns – 170x3x10
Single Arm DB Press – 50x3x10
Hammer Curls – 55x3x10
DB Overhead Tricep Ext. – 55x3x15

APRIL 25 – ME BP

DB Bench Press w/feet up
55×15
60×15
70×15
Arnold Press – 30x3x10
DB Rows – 100x2x20
DB Rear Delts – 20x3x10
DB Curls – 30x3x10
Band Overhead Tricep Ext. w/light band – 3×20
Vertical Leg Raise – 3×10
Sled Dragging – 45lbs x4 trips alt. forward & backward

APRIL 25 – Cardio & Flexibility/Regeneration

Semi Recumbent Bike – 30 min.
Foam Roll Regeneration Work – legs, glutes, hips, back
Active-Isolated Stretching (AIS) Rope Stretches
This was my first day of AIS rope stretching. Flexibility and mobility is my biggest weakness. I improved this area with mobility exercises that I performed prior to my squat/deadlift workouts. My flexibility was so bad that Sean used to say I had a built in squat suit. It would take me 550lbs to break parallel squatting raw. My ROM improved by approximately 3 inches. With the addition of foam roll regeneration work and AIS rope stretches my flexibility/mobility should reach an acceptable level. Acceptable being that I can comfortably break parallel on a raw squat without the use of weight.

APRIL 23 – ME SQ/DL

Super Set
45° Hypers – 3×15
GHR – 3×15
Rev. Hypers – 180x3x10
Super Set
Lat Pulldowns – 100x3x10
Clay Lats – 100x3x10
Pulldown Abs
50×20
90x2x20
Super Set
Hammer Curls – 25x3x10
DB Curls – 25x3x10
This was my first workout since AAPF Nationals. I decided to play it safe and ease back into training. The last time I returned to training after a meet I injured my back. This week I will start slow and ease back into training. Next week I will be back to my typical intensity. I will have 5 weeks before I start my meet prep for AWPC Worlds.