5 4 ME Lower Deload Week 2

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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11 4 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

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4 26 DE Upper

Starting a 2 week deload phase today. I will run this until I start my 15 week meet prep training for XPC Boardwalk Bash in August.

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

EZ bar curl
  45 x 25 x 2

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4 30 15 GPP

Row 2000m

Hanging leg raises 25 x 2

45 degree back extensions 25 x 2

Whole session took less than 20 minutes

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1 4 16 ME Lower

Squat vs. average bands + 120 lbs chain
  add bands
  65 x 5
  155 x 5
  245 x 3
  add chains
  245 x 1
  355 x 1
  add briefs
  445 x 2
  495 x 2
  555 x 2

Sumo stiff-leg deadlift
  275 x 12
  325 x 10
  365 x 8 x 3

Dumbbell row
  85 x 12
  95 x 10
  105 x 8 x 3

Standing band crunch, average band x 20 x 3

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4 27 15 ME lower

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  80 x 25 x 2

Adductor
  80 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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12 4 DE Lower

Quick workout due to heading to Allentown to support other team members at RPS Christmas Carnage.

Speed Squat, bow bar + average bands week 2 (55%)
  295 x 2 x 10

Speed pulls + 200 lbs band tension
  225 x 1 x 8

GHR
  bw x 15 x 3

Upright cable row
  60 x 15 x 3

Reverse Hyper
  270 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

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4 29 15 ME Upper

Deload Week 1

Dumbbell press
  80 x 25 x 2

Pec Deck
  90 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

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8 4 GPP

Row, 500M (2 min)/1min rest - 5 rounds

Hanging leg raise 20 x 4

45 degree back extension 20 x 4

Med ball twists 8 x 20 x 4

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