6/2 Power Training; ME Lower

After running myself ragged I took some time off last week to spend time with my bride of 10 years and went south for 5 days. We've also scaled my training back this week and i've agreed to leave one or two in the tank. Everything felt good this morning and I did leave two sets...a quarter and another plate in the tank. I hope to build on this next week!

1A) Squat
w/u to 526 + 120 lb chains x2
616 + 120 lb chains x1
666 + 120 lb chains x1
706 + 120 lb chains x1
2A) Seated Good Morning 3x8
2B) GHR w/ SSB 3x8
3A) Shooting Stars 3x8 to 146

5/23 Power Training; ME Upper

1A) Max reverse average band bench
heavy sets
405x2
495x1
545x1
596x1
2A CG Floor press with light band behind back 3x8
3A Tate Press 3x20
4A Cable rope push downs 1x100
5A DB rear delt one arm laying on side 4x20
6A Strong band high pulls 100 reps
7A Max rep 75lb db toe touches 6/5/6
7B One min plank
8A 3 sets of sled 50 yards forward and backward

Feeling better today.  Training early wasn't easy but I do feel more rested after the long weekend.  Looking forward to hitting the next 6 weeks hard!!  Hoping next week my SDP will be here and I can start breaking it in!!

5/14 Power Training; ME Upper

1A Bench Press
w/u to 315x3
*add 3 chains, mini bands
315x1
*add 2B, shirt, wraps
506x3
556x2
585x1
2A Reverse green jm press with bar 3x8
3A Average Band Pushdowns 1x200
4A Strong band high pulls 4x20
4B Band pull aparts 4x20
5A Abs max rep hanging knee ups with ankle weights
5B 3 sets of sled 50 yards forward and backwards

5/12 Power Training; ME Lower

1A Spider Bar Box Squat
w/u to 451x3
*add 200lbs chains, briefs
541x2
591x2
631x1
681x1
2A Romanian deadlift 3x8 @ 225
3A Glute ham max weight 3x8 then stiff leg ghd 3x20
4A Sumo Stiff Leg DL 100 @ 135
5A Sit ups 3x8 to 135 + 1 chain
6A Sled Drag x Half Mile

TrainSCG Strength Athletes Compilation 3

5/10 Power Training; DE Upper

1A) DE Bench Press
405 + Reverse Average Bands + Close Grip x3x3
405 + Reverse Average Bands + Med Grip x3x3
405 + Reverse Average Bands + Wide Grip x3x3
2A) Bench one set of 8 close grip @ 285
3A) 3 sets max rep min band through belt looped around db pullups 15/10/6 (1 min rest)
4A) Bent over wide grip rows 3x8 to 405
5A) Low row with cable 3x8
6A) 20 band pull aparts 4x20
6B) 20 windmills 4x20
7A) Abs 3 sets max time l sits
8A) Max rep toe touches x12

5/8 Power Training; DE Lower

1A DE SSB Squats 8x2 @ 451 vs gray bands

2A DE Deadlifts (Comp Stance) 6x1 @ 432 vs mini bands

3A Glute ham max reps with mini band 3 sets 20/15/10

4A Saftey squat bar 3x8 seated good morning

5A Abs max time l sits 3 sets

6A 6 sets of sled forward and backward with weight vest

5/7 Power Training; ME Upper

1A Max 3 chain bench
w/u to 236 + 120lb chains x2
286 + 120lb chains x2
326 + 120lb chains x1
376 + 120lb chains x1
405 + 120lb chains x1
2A DB roll backs 3x8 to 70lbs
3A Reverse Average Band skull crushers to 185
4A Average band pushdowns 1x150
5A Incline Side Laterals 4x12
6A Abs max rep hanging knee up one per side then down the middle 3 sets
7A 3x band holds for isometric contraction on abs
8A 3 sets of sled 50 yards forward and backward

5/5 Power Training; ME Lower

1A Conventional Deadlift Max vs Chains

w/u to 315 + 120lb chains

416 + 200lb chains

466 + 200lb chains

506 + 200lb chains

556 + 200lb chains

2A Single Leg Box Squats 3x20

3A Sumo Stiff Leg Deadlift 3x20

4A GHR max reps 18/15

6A Shooting star barbell situps 3x8 to 115

Ran out of time today, need to drag sled and get some planks in.

5/3 Power Training; DE Upper

1A) DE Bench Press
245 + Doubled Mini Bands + Wide Grip x3x3
245 + Doubled Mini Bands + Med Grip x3x3
245 + Doubled Mini Bands + Close Grip x3x3
2A) Bench one set of 8 close grip @ 280
3A) 3 sets max weighted pullups 1 min rest 10/8/6
4A) 3 sets max weighted inverted rows 1 min rest 15/12/8
5A) One arm db rows 3x12 @ 150/170/170
6A) Band High Pulls 3x20
6B) Band Pullaparts 3x20
7A) L-sits 3x max

5/1 Power Training; DE Lower

1A DE SSB Squats 10x2 @ 416lbs vs gray bands

2A DE Deadlifts (Comp Stance) 8x1 @ 376lbs vs monster mini bands

3A GHR max weight 3x8 to 45

4A Good Mornings (moderate stance) w/ Gray Band under feet and red band attached to rack x60

5A L-sits 3x max time

6A 3 sets of sled forward and backward -
 out of time, wanted to get six drags

4/30 Power Training; ME Upper

1A Bench press
w/u to 315 + three chains
*add shirt, wraps, 2B
416x3
506x2
*add 1B
596x1
646x1 ≈ 766 @ top
2A Reverse black band skull crusher 3x8 to 326
3A Tate press 3x20
4A Black band tricep pushdown 1x100 .
5A Windmills 4x20
5B 20 band pull aparts
6A Situps vs mini bands 4x max reps 12/12/10/8
7A Sled work

4/27 Power Training; ME Lower

1A) Spider Bar Box Squat (1" below parallel)
w/u to 366 + Heavy Bands
*add briefs
456 + Heavy Bands x2
546 + Heavy Bands x2
636 + Heavy Bands x1
686 + Heavy Bands x1 (@ parallell)
2A) Step ups 4x8 to 225
3A) GHR vs mini bands 3x max reps 15/12/10
4A) Seated good mornings 3x10
5A) Mini band leg curl x100
6A) Regular sit ups with bar start bar in decline bench position end in overhead 3x8 to 105
7A) 1 Min Planks x3 *tomorrow
8A) Light Sled Drag (Half Mile) *tomorrow

Wow!! Tons to get done today and I did my best but 2 hours and 15 minutes wasn't quite enough time.  I felt good today and can see that all this work that I am putting in will definitely benefit me later.

4/26 Power Training; DE Upper

1A) DE Bench Press
225 + Doubled Mini Bands + Wide Grip x3x3
225 + Doubled Mini Bands + Med Grip x3x3
225 + Doubled Mini Bands + Close Grip x3x3
2A) CG Bench Press 275x8
3A) 3 sets max bwt pullups w/ 1 min rest 15/10/8
4A) Chest supported rows, 3 chain per side cambered sq bar 3x8
4B) Chest supported row shrugs in same position 3x20
5A) One arm db rows 3x8 @ 150
6A) Db windmills 4x20
6B) Band pull aparts 4x20
7A) Sit ups vs. mini bands 3x max reps 10/8/8 *these were difficult but awesome.

Overall an awesome training day today.  This was the most difficult day i've had this week in terms of conditioning and accessory work.  My strength feels great and so does my CNS.  Excited to squat tomorrow!!

4/24 Power Training; DE Lower

1A Box jumps on to 24” box 3x80lbs (could have gone heavier, but my next dumbbell is 150)
2A DE SSB Squats 10x2 @ 375lbs vs gray bands
3A DE Deadlifts (Comp Stance) 8x1 @ 335lbs vs monster mini bands
4A Light Band Sumo stiff leg deads 3x8
5A Suspended good mornings 1x100 @ 45lbs
6A Abs 45 lb db max rep toe touches x3
6B One min planks x3 sets
7A Missed my Sled Drags, ran out of time

I've been worried about fatigue over the past week or so but two days into Shanes training and I am feeling great.  I am already confident he knows exactly how to program for me in order to get the most out of my body.  Looking forward to the rest of the week!!

4/23 Power Training; ME Upper

1A Bench Press
w/u to 315x3
*add Reverse Black Bands
506x3
596x1
676x1
2A Pin three CG BP vs Mini Bands 3x8 @ 225
3A DB kick backs 3x8
4A Tate presses vs Mini/Light Bands 1x100
5A Incline side laterals one arm at a time no rest 4x20
6A Toes to Bar 3x max reps one min rest 9/8/7
7A Standing Situp Band Isometric Holds x3
8A Sled Drag down back 50 yds x3