Belted Squat Week 1

Foam Roller/Dynamic Warm up

Squat w/belt: 3@319.7/145, 330.7/150, 341.7/155, 352.7/160, 352.7/160
A1) SLDL: 6@286.6/130, 286.6/130, 286.6/130
A2) Yoga Plex: 3×6/side
B1) Single Leg Hip Thrust: 3×8/side
B2) Wall March: 3×6/leg
C1) Hyper: 3×10
C2) Seated 90/90 Stretch: 2x30sec
C3) Heel to Butt Stretch: 2x30sec

Still keeping the weights light, do not want to risk hurting my back. Hoping to be able to keep it in one piece and lift at nationals, otherwise it’ll be bench only for me.

Speed Bench Week 1

Foam Rolling/Dynamic Warm Up

Speed Bench: 9×3@209.4/95 w/approx 45sec rest
3Board: 5@341.7/155, 363.8/165, 374.8/170, 385.8/175, 392.4/178, 396.8/180, 407.9/185
A1 DB Bench: 8@73/33.1, 83/37.6, 93/42.2
A2 Pull Up: 4×2
B1 2 Point Row: 10@52.9/24, 70.5/32, 70.5/32
B2 1 Arm Pec Stretch: 2x30sec
3 Position Hamstring Stretch: 2x20sec/20sec/20sec
T-Spine Dips: 2×10

Good workout, the 3board got better as I went. Not the most weight but a good starting point.

Deadlifts Week 1

Foam Rolling and Dynamic Warm Up

Sumo Deadlift: 5@286.6/130, 297.6/135, 308.6/140, 319.7/145, 330.7/150
Front Squat: 6@132.3/60, 176.4/80, 176.4/80
A1) DB Bulgarian Split Squat: 3×8/side@23/10.4
A2) Landmines: 6/side@110.2/50, 132.3/60, 132.3/60
B1) KB Swing: 2×15@52.9/24
B2) Calf Stretch: 2x30secs

Light weights again but the important thing for me right now is doing this all pain free which this was. So I’m happy.

Close Grip Week 1

Foam Rolling and Dynamic Warm Up

CGB: 10@198.4/90, 220.5/100, 231.5/105
CG 2B: 6@275.6/125, 297.6/135, 308.6/140
A1: CG 3B: 6@319.7/145, 330.7/150
A2: DB Row: 2×8/side @70.5/32
B1: Scap Pushup: 3×10
B2: Head Supported Row: 3×10@53/24

Another good workout, the weights were a bit light to start but my triceps were gassing out by the end, it’s to be expected since I haven’t done boards in 14 weeks.

HB Squat Week 1

Foam Rolling/Dynamic Warm Up

High Bar Squat: 8@253.5/115, 275.6/125, 286.6/130
Reverse Lunge: 6/leg@110.2/50, 121.3/55, 132.3/60
Speed Deadlift: 6×2@253.5/115
Pallof Press: 3×10 w/black band
Stability Ball Adductor Stretch: 2x30sec

You will note the weight for squat and deadlift is ridiculously light. My back is a big question mark so I’m keeping this stuff light. I also haven’t back squat for 14 weeks so it was kinda weird.

Week 1 Legs Up

Phase 4 Mobility Warm Up from Show n Go

Legs Up Bench: 5@253.5/115, 275.6/125, 286.6/130, 297.6/135, 303.1/137.5
Legs Up 2Board: 5@319.7/145, 330.7/150, 341.7/155
A1) Chin Ups: 5×3
A2) Incline DB Bench: 8@63/28.6, 73/33.1, 83/37.6, 83/37.6
B1) Side Plank: 3x20sec/side
B2) External Rotations: 3×10
30sec Row/30sec Rest Intervals on Rower x 10
Stretching

Ended show and go 2 weeks early to get started on my nationals program which will look about the same as my old programs. Show n Go helped my rowing strength a ton, my back is much stronger than it was. However my low back still isn’t much better unfortunately. I may be looking at a bench only nationals…
Anyway we shall see how the next 12 weeks go, hopefully I can get back into logging my workouts.

SnG W4 D4

Mobility Warm Up Phase 1

A1) Close Grip Bench: 3@286.6/130, 308.6/140, 319.7/145
A2) Pull-ups: 3×3

B1) Low Incline DB Press: 3×6@73/33.1, 78/35.4, 78/35.4
B2) Head Supported DB Row: 3×10@40/18.1, 63/28.6, 63/28.6

C1) Prone Bridge Arm March: 3×10/side
C2) Side Lying External Rotation(arm at 30degrees abd.): 3×10/side @10/4.5

D1) Elbow/Wrist Flexor Stretch: 2x 30s/side
D2) 3-way Band Hamstrings Stretch: 15/15/15s /side

SnG W4 D3

Mobility Warm Up Phase 1

A1) Bar Elevated(1?) Deadlift: 5@330.7/150, 341.7/155, 352.7/160, 352.7/160
A2) Wall Ankle Mobs: 3×8/side

B1) Walking DB Lunges: 6/side @ 28/12.7, 28/12.7, 40/18.1
B2) Quadruped Chin Tucks: 3×5

C1) Side Bridge Wall Slide: 3×10
C2) GHR: 3×6

SnG W4 D2

Mobility Warm Up Phase 1

A1) Alternating DB Bench: 5/side@83/37.6, 88/39.9, 93/42.2
A2) Chin Ups: 3×5

B1) Feet Elevated Pushups: 3×10 +mini band around shoulders
B2) Seated Row – Pronated Grip: 3×10 w/green band

C1) Hammer Curls: 3×8@28/12.7, 28/12.7
C2) Bent Trap Raise: 3×10@5/2.3

D1) Ab Wheel: 3×10
D2) Walking Spiderman w/over head reach

SnG W4 D1

Mobility Warm Up

A1) Front Squat: 3@264.6/120, 275.6/125, 275.6/125
A2) Scap Wall Slides: 3×8

B) Speed Deadlift: 4×2@286.6/130

C1) DB Reverse Lunge from Deficit: 8/side @40/18.1, 40/18.1, 40/18.1
C2) Pallof Press Iso Hold: 3×3 w/10second hold, black band

D1) Split Stance Kneeling Adductor Stretch: 2×30seconds
D2) 1-arm Doorway pec stretch: 2×30seconds