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