Back to training regularly after a couple of weeks off post meet. My shoulder did not heal as much as I was hoping with some rest, so we will have to see how that goes.
Jumping back in with a basic 3/5/1 block. I did Starting Strength for a good portion of last year before switching to a some meet prep the final month before my meet.
Saturday, Jan. 9, 2021
Walk 3.24 miles
DeFranco Warmup
Squat 5×135, 5×225, 3×275, 3×320, 3×370, 5×415
Reverse Hypers 3x10x50
Situps 3×11
Treadmill .25, 3:34 6.0mph for 30 seconds every 30 seconds.
Friday, Jan. 8, 2021
Walk 3.19 miles
Hill Sprints Leo Pool ramp 4x
Thursday, Jan. 7, 2021
Walk 1.32 miles
Power Warmup
Bench 5×95, 5×135, 3×175, 3×200, 8×225
Pullups 3 partial attempts
DB Press 5x20s, 5x25s, 5x30s, 5x35s, 5x40s, 5x45s, 5x50s
DB Curls 10x15s, 10x20s, 10x25s
Wednesday, Jan. 6, 2021
Walk 1.65 miles
Saddle Stretch
Tuesday, Jan. 5, 2021
Walk 3.11 miles
BSquat
StrongHer Warmup
Deadlift 5×135, 5×225, 1×295, 3×335, 3×380, 6×430
Front Squat 7×95, 10×95, 10×95
Hanging Leg Raises 7, 7, 7
Monday, Jan. 4, 2021
Walk 3.39 miles
Prowler sled 4×30 yards x 90#, Every 70 seconds
Military Press 12×45
Pushups 8
Dip Support Hold :10
Sunday, Jan. 3, 2021
Weight: 248.8
Walk 3.89 miles
Press 5×45, 5×75, 3×95, 3×115, 3×130, 6×150
Lat Pull 3x10x110
DB Bench 3x10x60s
Face Pulls 10×20, 10×30, 10×30
Foam Roll / Saddle
I Am Weez 