Skipped day 3. I worked on my plyo box project. I used the manual saw to cut the wood for the box. Shoulder a bit sore....oh well
Day 4 Week 2
TGIF Get'er done
15 minutes of warmups/drills
Circuit 45 sec break between exercises/2min between sets
Unlike Bompa's protocols, I ddin't bother guesstimating my 1RM and progressing % of intensities every week. Bompa did mention shortening of the rest breaks and increasing volume, and I will go that route to increase progression.
1. Ovhd BB Squat 85x12/85x14/85x14
2. BB Bentover Row 165x12/165x12/165x9
3. BB Bench Press 185x12/185x12/185x14 -right pec pain near connection distal points
4. 1Leg BB RDL 95x12/95x14/95x16
5. BB Chops 70x8/70x10/70x10 - ROM dramatically dropping....really fought to keep spine neutral as possible
6. BB Reverse Cheat Curls 65x8/85x7 -- stopped pain in thumb and pinky right hand
7. BB Snatch Grip Upright Rows 95x10/105x10/105x8
8. 1Arm Jammers 95x20/95x20 -- stopped bench press pain manifested to this movement.
TGIF
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
thefitnessroad.com
Current training regiment here
|