7 Oct 2017 - Things are picking up

2 Oct 
1020hrs
This whole session is a Rehab /Builder type day. I will start working KB Swings and a few other things as I get strong(er) and better conditioned as the weeks go on. The idea right now is to add 1 rep and 1 set every week until i get to 10 x 10. From there i will merely cut the rest breaks down and Embracing The Suck.
Spider Wall Walks 2 x 10 x Orange mini
Clamshells 2 x 30 (L/R)
Side steps 2 x 40
Side Plank w/ Clamshell 3 x 10 x Blue physio (L/R)
SL Bridge 3 x 10 (L/R)
Stir The Pot 1 x 20, 1 x 15
Nerve Flossing 1 x 20 (This is a movement i do not "push" very hard)

TRX 
Squat 4 x 10
SLDL 4 x 10

Skaters Squat 4 x 5
Bodysaw 4 x 10

Lunge (Alt with Suspended Lunge) 4 x 5
Atomic Crunch 3 x 10

GHR 2 x 16

1925hrs
Just a few extra exercises to make sure i finish the day feeling good. I also took the dogs for a relaxing 50 min walk. Focusing on posture and pushing through my ankles and glutes. I decided to do some trial run stuff while I had time to kill while i cooked my chicken wings in the oven.

Blast Strap Rows 5 x 10 x Bodyweight
Banded Side Step 3 x 10 x Black Physio Band

Kb Swings 1 x 10 x 35, 1 x 20 x 53 (shown)

3 Oct 
0855hrs

A slow increase in weight every week for 3x3 bench with a 3-5sec pause on the cheat.
Warm up:
Lax Ball work, No Monies 6x25xOrangeMini, Banded Sidestep
Bench 
5x3x180lbs
Db Bench (feet Up) 
1x11x35
6x9x44lbs KB
1x37x30
EZ Curl Bar Curl 3x25x20lbs
Read Delt Laterals
3x13x15
Rear Delt Rows 
1x13xx30
1x11x35
1x11x50
Tricep Puldowns 4x9-13x52.5
TRX Push Ups 4x5, 1x4
KB Swings 2x13x53

4 Oct
1025hrs

Back day building things up. Getting work and volume in. Nothing more.
Back Ext 4x11xBdywght
Bird dogs 3x10
Rear Delt Laterals 7x9-21x10-20lbs
CS Row 
1x11x45
1x11x70
1x11x80
1x7x90
1x7x100
1x7x110
Seated Side Delt 
1x21x10
4x13x15
Standing Side Delt 1Giant set x 7reps x35,30,25,20,15lbs
OH Tricep Rope Ext 3x11x52.5
Hammer Curl 2x17x30
Shrug Machine(2cnt pause at top) 
1x11x45
1x9x90
6x5x135
MCGill Situps 1x40, 1x30
KB Swings 5x21x53lbs

6 Oct
1450hrs

I had to make up for a missed DL session the Day before so squeezed a DL and Bench day together. Feet Up on Bench to build chest and take stress off the lower back.
Bench (Feet Up)
1x5xBar
1x5x95
1x5x115
1x5x135
1x5x145
1x5x155
1x5x165
1x5x175
5x5x165
DL 
1x5x95
5x5x135
6x3x155
10x1x155
Pull Ups 10x5
CS Rear Delt lateral 
1x11x8lbs
1x11x12lbs
1x11x10
1x16x8
1x16x10
1x16x12
1x17x8
Back Ext 
1x11xBdywght
1x11x20lbs
1x11x30
1x11x40
1x11x50
Slowly increasing the Volume on these. Long term they are going to build my low back and hamstrings.
KBSwings
5x10x53
5x10x35

9 Oct
1800hrs
GHR 3 x 7
Clamshells, Banded Side Step, Birdogs
TRX
Pistols /Squats /Suspended Lunge /Atomic Crunch /Skaters Squats 3x5 L&R
TRX Bodysaw 3x10

10 Oct
1810hrs

No Monies 5x25xorange mini band
Banded Side Step 1x 10x Black thera band
Bench (5 Cnt Pause)
6x3x185
Db Bench 9x7x45lbs (feet Up)
CS Rear Delt Laterals 5x11x20
CS Rear Delt Rows 4x11x30
CS Rear Delt Shrug 3x13x25
KB Swings 7x20x53
Tricep Pulldowns 4x20xBlackEFSBand
Football Bar Pushups 3x17
Hammer Curls 1x50x25, 1 x AMRAP Hold at Topx15lbs
Ring Push Ups 3 x 7

11 Oct
1420hrs

Football Bar row 5x10xBdywght
Side Delt Laterals 5x13x15lbs
Rear Det Laterals 5x13x10
Back Ext GHR 3x7
Kb Swings 3x10x53
Banded Side Step 2x20x Black Thera band L&R
Side Plank w/Clamshells 2x20 L&R