Kaizen; Training Log: Jan. 3-6, 2021

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.

Reverse hypers in the Main St. dungeon with the Hulkster.

Friday, Jan. 8, 2021

Walk 3.19 miles

Hill Sprints Leo Pool ramp 4x

Low grade, but plenty of runway for hill sprints.

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

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