week of 2-25 accumulation 1

I'm not listing the exercise I perform on the elliptical, bike, etc any more. Just
know that I do it on of days.
2-25
Shoulder girdle warm up
1. ! bench" #$%x&x'
(ammer iso"lateral row")plates each side" &x'
*. ! single arm shrug" 1+$x*x1$
+. , position lateral shoulder raise" +$x*x1&
). -e.erse curl"'&x*x1$
!and triceps push down" * sets
&. wrist curl" '&x* sets
Shoulder girdle/cuf stretches
2-26
0arm up
1. 1lose stance s2uat on 1+.3&4 box" #$% of 5lympic s2uatx&x#
*. 6(-" holding #&lb dumbbell x1x*$
+. In.erted -ow" * sets
). Isometric support at 7$ degrees elbow 8exion in push up position" 1x'$sec
&. 9bs
#. !and stretching for hip girdle
2-28
Shoulder girdle warm up
1. ! bench" #$%x1x++
(ammer iso"lateral row")plates each side" 1x*&
*. 1able single arm shrug" 3&x1x)$each
+. 1hest supported ! re.erse 8y :straight arm;" *$lbsx1x*$
). -e.erse curl"'&x1x*&
!and triceps push down" 1xfail
&. wrist curl" '&x1x)$
Shoulder girdle/cuf stretches
2-26
0arm up
1. 1lose stance s2uat on 1+.3&4 box" #$% of 5lympic s2uatx#x+
*. 6(-" holding 3&lb dumbbell x1x *$
+. In.erted -ow" 1 set
). <ushups" 1 set
&. 9bs
#. !and stretching for hip girdle
Week of 3-3 Accumulation 2
3-3
Shoulder girdle warm up
1. ! bench" 3$%x)x'
(ammer iso"lateral row")plates = *$lbs each side" )x'
*. ! single arm shrug" 1+&x*x1$
+. 1hest supported ! re.erse 8y :bent arm;"*x1&
). -e.erse curl"7&x*x1$
!and triceps push down" * sets
&. wrist curl" 7&x* sets
Shoulder girdle/cuf stretches
3-4
0arm up
1. 1lose stance s2uat on 1&4 box" 3$% of 5lympic s2uat x *) total reps in sets of
*")
*. 6(-" holding '&lb dumbbell x1x*$
+. In.erted -ow" 1 set
). <ushups" 1 set
&. Isometric supports for erectors, abdominals, and obli2ues
#. !and stretching for hip girdle
3-6
Shoulder girdle warm up
1. ! bench" 3$%x', *+, 1'
(ammer iso"lateral row")plates = *$lbs each side" ', 1$, 1*, 1$, 1*
*. >ree ?otion cable shrug" full stack * sets
+. 1hest supported re.erse 8y :bent arm; on free motion" * sets
). -e.erse curl"&$kgx*x1$
!and triceps push down" * sets
&. wrist curl" &$kgx* sets
Shoulder girdle/cuf stretches
3-7
0arm up
1. 1lose stance s2uat on 1&4 box" 3$% of 5lympic s2uat x *x#
*. 6(-" holding 7&lb dumbbell x1x*$
+. In.erted -ow" 1 set
). <ushups" 1 set
&. Isometric supports for erectors, abdominals, and obli2ues
#. !and stretching for hip girdle
Week of 3-10 Accumulation 3
3-10
Shoulder girdle warm up
1. 9;! bench" '$%:1*$lb;x +x'
b;(ammer iso"lateral row"&plates each side" +x'
*. ! shrug" drop set 1+$x*$, 1*$x*$, 11$x*$
+. ! hammer curl" #&lbs x *sets
). !and triceps push down" * sets
&. wrist curl" #$kgx* sets
Shoulder girdle/cuf stretches
3-11
0arm up
1. 1lose stance s2uat on 1&4 box" '$% of 5lympic s2uat x *$ total reps in sets of
*")
*. 6(-" holding 1$&lb dumbbell x1x*$
Short workout because I was pressed for time
3-13
Shoulder girdle warm up
1. 9;! bench" '$%:1*$lb; x 13PR, 1*
b;cable row" *x'
*. <ull"ups" 1x*$
+. cable shrug" + sets
). cable hammer curl" x *sets
&. !and triceps push down" * sets
&. wrist curl" #$kgx* sets
3-14
0arm up
1. 1lose stance s2uat on 1&4 box" '$% of 5lympic s2uat x 1$ total reps in sets of
*")
*. 6(-" holding 1$&lb dumbbell x1x*$
+. Isometric supports for erectors, abdominals, and obli2ues
!and stretching for hip girdle
?uscles are feeling .ery full and strong
6oal of accumulation has been accomplished
@ext week I begin Aransmutation !lock
Week of 3-17 transmutation 1
3-17
Primary ifts
1. *board press" 3$% x 1* total reps +"# reps per set
*. 5lympic S2uat" 3$% x 1* total reps +"# reps per set
Au!iliary ifts
1. 9;6(- with safety bar on back" + sets
!;Seated cable row" + sets
*. ! shrug w/straps" * sets
+. 9;! hammer curl"* sets
!;!and triceps push down" * sets
). 0rist curls" #$kg" *sets
&. 1*min walking cool down (-B1*$bpm
#. !and stretching
Ahe Cmoney makingD exercises are the primary lifts. Ahe auxiliary lifts are
performed in order to retain a certain degree of work in the supporting muscle
groups. Ahe exercises do not ha.e particular signiEcance and the intensity and
.olume are low enough so as not to afect readiness for next workout.
3-18
*$minutes cardiac work on bike (- 1$$"1*$
Isometric supports for erectors, abdominals, and obli2ues
!and stretches for legs/hips, shoulders
3-1"
Primary ifts
1. *board press" 3$% x *) total reps # reps per set
*. 5lympic S2uat" 3$% x *) total reps # reps per set
Au!iliary ifts
1. 9;6(- bodyweight" + sets
!; In.erted row" + sets
*. !and stretching
3-20
*$minutes cardiac work on bike (- 1$$"1*$
Isometric supports for erectors, abdominals, and obli2ues
!and stretches for legs/hips, shoulders
3-21
Primary ifts
1. ! shrug w/straps" * sets
*. *board press" 3$% x 1' total reps + reps per set
+. 5lympic S2uat" 3$% x 1' total reps + reps per set
Au!iliary ifts
1. 9;6(- with safety bar on back" * sets
!;iferent rows" )"& sets
*. 9;curls"drop sets
!;!and triceps push down" * sets
+. 0rist curls" 3$kg" *sets
). !and stretching
Week of 3-24 transmutation 2
3-24
F ! shrug w/straps" * sets
Primary ifts
1. *board press" 3&% x 1' total reps + reps per set
*. 5lympic S2uat" 3&% x 1' total reps + reps per set
Au!iliary ifts
1. 9;6(- with safety bar on back" + sets
!;Seated cable row" + sets
*. 9;! hammer curl"* drop sets
!;cable triceps push down" * sets
+. !arbell 0rist curls" *sets
). >oam roll
&. !and stretching
#. 1&min cold tub
3-25
1. *$minutes cardiac work on bike (- 1$$"1*$
*. Isometric supports for erectors, abdominals, and obli2ues
+. >oam roll for lower and upper
). !and stretches for legs/hips, shoulders
3-26
Primary ifts
1. *board press" 3&% x *) total reps + reps per set
*. !elow parallel !ox S2uat" 3&%:of 5lympic s2uat; x *) total reps + reps per set
Au!iliary ifts
1. 9;6(- bodyweight" + sets
!; In.erted row" + sets
*. >oam roll
+. !and stretching
I will be switching up the s2uat .ariation as the repeated bouts of 5lympic s2uats
Gust recently rendered my knees sore :which is a Erst;. So IDm going to be smart.
3-28
Primary ifts
1. *board press" 3&% x 1* total reps + reps per set
*. 9bo.e parallel box S2uat" 3&%:of 5lympic s2uat; x 1* total reps +"# reps per
set
Au!iliary ifts
1. ! shrug w/straps" 1 drop set
*. 9;6(- with safety bar on back" + sets
!;Seated cable row" + sets
+. 9;! hammer curl"* drop sets
!;cable triceps push down" * drop sets
). !arbell 0rist curls" *sets
&. >oam roll
#. !and stretching
Week of 3-31 transmutation 3
3-31
Primary ifts
1. *board press" '$% x 1& total reps :+ reps per set;
*. !elow parallel close stance box s2uat w/'$% of 5lympic s2uat" *x+ :still feel
slight tweak in knees so IDm going to greatly reduce the .olume of what was
originally planned for this week and perhaps e.en eliminate the s2uats for the
remainder of this week in order to fully restore for the next wa.e of transmutation
after the deload I ha.e planned next week;
Au!iliary ifts
1. ! shrug w/straps" * sets :1+$lbs;
*. 9;6(- with safety bar on back" + sets
!;Seated cable row" + sets
+. 9;kettlebell hammer curl"+ sets
!;cable triceps push down" + sets
). Hettlebell 0rist curls" *sets
&. >oam roll
#. !and stretching
If anyone is curious as to what my warm up on the bench or s2uat looks like"
hereDs what happened todayI
#enc$
bar x 1$"1&" no board
J++%x1$" no board
J)&%x1" no board
J&&%x1" no board
J#+%x1" no board
J3$%x1" no board
0ork sets at '$% with * board
%&uat
!ar x +"&
+$%x+"&
&$%x+
3$%x1
'$% for work sets
4-2
Primary ifts
1. *board press" '$% x *$ total reps ) reps per set
*. @o s2uats today :taking the rest of the week of in order to allow the knees to
restore to 1$$%;
Au!iliary ifts
1. 9;6(- bodyweight" + sets
!; In.erted row" + sets
*. !arbell wrist curls" * sets
+. Isometric supports for obli2ues/abdominals/erectors
). >oam roll
&. !and stretching
4-4
Primary ifts
1. *board press" '$% x 1* total reps + reps per set
Au!iliary ifts
1. ! shrug w/straps" 1 drop set
*. 9;6(- with safety bar on back" + sets
!;Seated cable row" + sets
+. 9;1able curl"* drop sets
!;cable triceps push down" * drop sets
). !arbell 0rist curls" *sets
&. >oam roll
#. !and stretching
Week of 4-7 'eloa(
4-7
1. 9;*"way neck" *x1$
!;! shrug w/straps" *x1$
Primary lifts
*. !ench" #$% x +x+
+. !elow parallel box s2uat" #$% of 5lympic s2uat" +x+
Au!iliary lifts
). 9;6(-" * sets
!;1able -ow" * sets
&. b hammer curl" * sets
#. !arbell wrist curl" * sets
3. >oam roll
'. !and stretch
4-"
Primary lifts
1. !ench" #$%x*x+
*. !elow parallel free s2uat close stance #$% of 5lympic s2uat" *x+
Au!iliary lifts
+. 9; 6(-" * sets
!;1able -ow" * sets
). ! shrug w/straps" 1 drop set
&. ! hammer curl" 1 drop set
#. Ariceps" + sets
3. 9; !arbell wrist curls" * sets
!; AHKDs" * sets
'. Isometric supports for abdominals/obli2ues/erectors
7. >oam roll
1$. !and stretch
4-11
Primary lifts
1. !ench" #$% x 1x+
*. !elow parallel box s2uat" #$% of 5lympic s2uat" 1x+
Au!iliary lifts
1. 9;6(-" * sets
!;In.erted row in gymnastic rings" * sets
*. !ehind the back cambered bar shrugs" * sets
+. kettlebell hammer curl" 1 drop set
). triceps" a few sets
&. !arbell wrist curl" * sets
#. >oam roll
3. !and stretch
Week of 4-14 )ransmutation 4
4-14
Primary lifts
1. * board press" '&% x 1* total reps in sets of singles and doubles
*. 1lose stance below parallel box s2uat" '&% of 5lympic s2uat" +x*
Au!iliary lifts
1. 9;6(-" + sets
!;1able row" + sets
*. !ehind the back cambered bar shrugs" * sets
+. ! hammer curl" 1 drop set, # reps per set from '$,3&,3$,#&,#$,&&,&$
). !and triceps push downs" &"# sets of 1$ about 1$sec rest between sets
&. !arbell wrist curl" * sets
#. >oam roll
3. !and stretch
4-16
Primary lifts
1. >oam press" '&% x 1# total reps in sets of doubles and triples
*. 1lose stance below parallel box s2uat" '&% of 5lympic s2uat" &"#x*
Au!iliary lifts
1. 9;Strong band 6?" * sets
!;1able row" * sets
*. >oam roll
+. !and stretch
I will be replacing board presses with pressing of of some type of softer material
from here on out. @e.er ha.ing tried this before I am now sold on it. I used two
airex pads that, when depressed with the loaded barbell sank to approximately
the same thickness as a *board or perhaps e.en less. Ahe mo.ement is much
more natural feeling and less structurally taxing to the Goints
4-18
Primary lifts
1. >oam press" '&% x ' total reps in sets of doubles and triples
*. <arallel close stance box s2uat" '&% of 5lympic s2uat" +x*
Au!iliary lifts
1. ! shrugs" 1 drop set, 1$ reps per set" 11&, 11$, 1$&, 1$$, 7&, 7$
*. 9;!ack -aise 6(- 1omplex" * sets :I performed * back raises for e.ery 1 6(-;
!;1able row" * sets
+. ! curl" 1 drop set, # reps per set from #$, &&, &$, )$, +$
). !and triceps push downs" &"# sets of 1$ about 1$sec rest between sets
Week of 4-21 )ransmutation 5
4-21
Primary ifts
1. >oam press" 7$% x )x*
*. ,ow !ox close stance s2uat" 7$% of 5lympic S2uat x +x*
*ool (own
+. 1ool down walk L mile
). >oam roll
&. !and Stretch
4-22
Au!iliary Work
1. !ehind the back cambered bar shrugs" pyramid from 1+& to *3& back to 1+&
taking +$lb Gumps
*. 9;1able -ows" + sets
!;!ack -aise = 6(- complex :*=1; x + sets
+. ! hammer curl" 1 drop set
). !and triceps push downs" 1 multi set
&. !arbell wrist curls" * sets
4-24
Primary ifts
1. >oam press" 7$% x *x*
*. ,ow !ox close stance s2uat" 7$% of 5lympic S2uat x *x*
Au!iliary Work
1. ! shrugs" drop set, 1& reps per set, 1*$,11$,1$$,7$
*. 9;1able -ows" * sets
!;!ack -aise = 6(- complex :*=1; x * sets
+. 1able hammer curl" 1 set
). !and triceps push downs" 1 set
&. !arbell wrist curls" 1 set
#. Isometric supports front/side/back
3. >oam roll
'. !and stretch
Ahat's it for the week.
@ow that I'm working at 7$% and abo.e I will only perform two primary sessions
a week
Week of 4-28 )ransmutation 6
4-28
Primary ifts
1. >oam press" 7&%:+'&lbs/13&kg; x &x1
*. !elow <arallel close stance box s2uat" 7&%:)*&lbs/17+kg; of 5lympic S2uat
x+x1
Au!iliary ifts
1. 1able row" * sets
*. 6(-=!ack raise 1$/*$ x *
+. ! hammer 1url = !and triceps pushdown superset x *
). !and shrug" * sets
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. !and stretch
5-1
Primary ifts
1. >oam press" 7&% x +x1 :.ery smooth, although did one set at the end of my
warm up with 7&% and only 1 foam pad and missed it. Ahis was a technical miss,
howe.er, as the pads compress a great deal and the diference between the two
pads and the one pad is probably only an inch or Gust o.er and my work sets 8ew
up with solid consistency from a technical standpoint;
I should also note that the two foam pads :9irex; that I use probably compress to
about the height of a *board
*. 5lympic S2uat"7&% x*x1 :.ery smooth;
Au!iliary ifts
1. 1able row" + sets
*. 6(-=!ack raise *$/*$, 1#/1#
+. 1able 1url = !and triceps pushdown superset x *
). 1able shrug" 1 drop set
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. >oam roll
'. !and stretch
Ahis marks the end of my transmutation block.
>atigue and >itness accumulated each week.
Ahis has been a positi.e concentration of the load as I feel good, not beat up as I
ha.e in the past after certain concentrated stages of loading.
9t this point my s2uat feels stronger than my press :relati.e to how 7&% of my
pre.ious bests feel; and I attribute this to the fact that my press is, as is with
most lifters, much more sensiti.e to 8uctuations in bodyweight. I ha.e to be .ery
diligent in my eating or I lose weight .ery easily. 9s it stands, last week I
managed to stay closer to *&$ and this week ID.e dropped closer to the mid"low
*)$s. 1ombine this with the fatigue accumulation of transmutation and the result
is what it is.
I must make it my directi.e to get my bodyweight back up to the *&$ mark
during this realiMation/taper block that I will commence starting next week.
Week of 5-5 Reali+ation,)a-er 1
Ahis, ironically, is the one block of training that I donDt ha.e planned in ad.ance
and itDs arguably the most important. IDll be experimenting, trial and error as
always. Ahe key is that I fully reco.er between intensi.e sessions.
5-5
Primary ifts
1. !ench press" #$% x +x+
*. 5lympic S2uat"#$% x+x+
Au!iliary ifts
1. 1able row" * sets
*. 6(-=!ack raise 1$/*$ x *
+. ! hammer 1url = !and triceps pushdown superset/drop set x 1
). 1able shrug" + sets
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. !and stretch
5-6
-estoration Araining
<rowler" unloaded
0alking pace
<ushed until (- hit 1+$ then rested :walking reco.ery; until it dropped back down
to 1*$
(-" 1*$"1+$ x +$min
1ool down walk
!and stretching
5-8
Primary ifts
1. !ench press" '$% x +x* :bench felt hea.ier than expected;
*. 5lympic S2uat"'$% x+x*
Au!iliary ifts
1. 1able row" * sets
*. 6(-=!ack raise 1$/*$ x *
+. 1able 1url = !and triceps pushdown superset/drop set x 1
). ! shrug" + sets
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. 0alking cool down
'. !and stretch
5-"
-estoration Araining
<rowler" unloaded
0alking pace
<ushed until (- hit 1+$ then rested :walking reco.ery; until it dropped back down
to 1*$ then start pushing again
(-" 1*$"1+$ x +$min :co.ered 1*$$yds;
1ool down walk
stretching
?ight do some more restorati.e training tomorrow.
Week of 5-12 t$rou.$ to(ay /6-300
Week of 5-12 Reali+ation,)a-er 2
5-12
Primary ifts
1. ynamic Kfort !ench press" #$% x +, +, #, # :performed as a means of 1@S
stimulation albeit at a lesser load;
*. 5lympic S2uat" up to )'$x1 :<-;
Au!iliary ifts
1. 1able row" * sets
*. 6(-=!ack raise 1$/*$ x *
+. ! hammer 1url = !and triceps pushdown superset/drop set x 1
). 1able shrug" + sets
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. 1ool down walk
'. !and stretch
5-16
Primary ifts
1. ynamic Kfort !ench press" #$% x +x+
Au!iliary ifts
1. 1able row" * sets
*. 6(-=!ack raise 1$/*$ x *
+. Isometric supports" front/sides/back
). >oam roll
5-17
+$minutes reco.ery inter.als with prowler
(- 1*$"1+$
Week of 5-1"
5-1"
Primary ifts
1. ynamic Kfort !ench press" 3$% x +x+
*. 5lympic S2uat" wanted to work up to &$$ but stopped after )3&" wasnDt feeling
it
Au!iliary ifts
1. 1able row" + sets
*. 6(-=!ack raise '/1# x *
+. ! hammer 1url = !and triceps pushdown superset/drop set x 1
). ! shrug" + sets
&. !arbell wrist curl" * sets
#. Isometric supports" front/sides/back
3. >oam roll
Stretch
5-20
+$ minutes restoration with prowler
(- 1*$"1+$
5-21 %tartin. 1!-losi2e work for 3um-s
1. *board up to 7$%x1
*. ,ight s2uat warm up
+. epth Gump of of 1*4 box *x&
). ! row 1&$ x * sets
&a;,eg raise on dip bars" * sets
&b;!ack raise on 6(-" * sets
5-22
+$ minutes restoration with prowler
(- 1*$"1+$
5-23
1. !ench <ress" **&x+x+
*. + double leg bounds up stairs x &
+. 1able row" + sets
). !ack raise" + sets
&. ! hammer 1url = !and triceps pushdown superset/drop set x 1
#. 1able shrug" + sets
3. kettlebell wrist curl" * sets
'. Isometric supports" front/sides/back
5-24
+$ minutes restoration with prowler
(- 1*$"1+$
Week of 5-26 4irst o5cial week of e!-losi2e 6um- work
5-26
1. *board <ress" up to a miss at )1$
*. + double leg bounds up stairs x 1$
+. 1able row" + sets
). Kxplosi.e !ack raise" +x#
&. ! hammer 1url = neutral grip ! push up superset/drop set x 1
#. !arbell shrug" ) sets
3. kettlebell wrist curl" * sets
'. Isometric supports" front/sides/back
5-27
+$ minutes walk (- 7&"11$
5-28
1. + double leg bounds up stairs x #
*a; <ushups on barbell
*b; In.erted -ows
5-30
1. + double leg bounds up stairs x '
*. !ench" 225!27 PR
+. Seated cable row" **$x*3 :Gust to match the bench for no particular reason;
). superset cable curl with band triceps pushdown
&. wrist curlsN1 set
#. !ack raise" * sets
3. split Gumps for glycolytic capacity
F *$sec on/*$sec of x '
F & minute walking treadmill
F *$sec on/*$sec of x '
'. 1ool down walk
7. Single limb .ibration
1$. !and stretch
Week of 6-2
6-2
1. !ench" **&x+x#
*. 1able row" **$x+x'"1$
+. ! shrug" +x1$
). ! hammer curl/! push up superset x *
&. + double leg bounds up stairs x 1#
#. !ack raise" + sets
3. 0rist curls" * sets
'. Isometric supports for side and front
7. Single limb .ibration
1$. !and stretch
6-3
Klliptical 1*$"1+$bpm x +$min
5ne morning session and one e.ening session
6-4
1. + double leg bounds up stairs x 1$
*. <ushups in rings
+. In.erted rows
). !ack raise
6-6
1. + bounds up stairs x 1+
*. ! shrug 1+$s
+. !ench **&x+x+
)a;1hin ups
)b;!ack raise
)c;ips
&. Isometric supports side and front
#. 0rist curls
3. ! re.erse 8y
6-7
Klliptical 1*$"1+$bpm x +$min
Week of 6-"
6-"
Primary work
1. !ench" *)&x#x+
*. epth Jumps up onto a +$4 box :landing as straight legged as possible on +$4
box;" )x& raised drop height each set :1*4, 1'4, *14, *+4;
Au!iliary work
+a;1able row" *)$x *x'
+b;!ack raise" *x1$
). ! shrug" 1+$s
&a;! hammer curl" 3$s
&b;1lose grip ring pushups" * sets
#a;! wrist curls" #$s
#b;1able re.erse 8y" *sets
3a;Isometric supports side and front
3b;Single leg eccentric s2uat heel ele.ated" *x1$
6-11
Primary work
1. epth Jumps up onto a +$4 box :landing as straight legged as possible on +$4
box;" )x& raised drop height each set :1*4, 1'4, *#4, *#4;
Au!iliary work
*a;chin ups" *sets
*b;dips" *sets
*c;back raise" *sets
+. Isometric supports front/side/back
). single leg eccentric s2uat heel ele.ated" 1x1$
6-13
Primary work
1. epth Jumps up onto a +$4 box :landing as straight legged as possible on +$4
box;" )x& raised drop height each set :1*4, 1*4, 1'4, *#4;
*. !ench <ress" *&&x13 or 1' canDt remember :was shooting for *$;
Au!iliary work
+. cable row in scapular plane on lat pulldown" *&$x1' total in two sets
). !ack raise" *sets
&. Single arm cable shrug" * sets
#. !arbell curl" * sets
3. ips" 1 set
'. 1able rear delt" * sets
7. !arbell wrist curl" * sets
1$. Isometric supports" side
Week of 6-16
Primary Work
1. epth Gump to .ertical Gump" )x& :drop height" 1'4, 1'4, *#4, *#4; after all sets
I took a couple regular .ertical Gumps and made +)4 which is already a *4 <-
e.en after performing the *$ depth Gumps/being in a greatly fatigued state
*. !ench <ress" *&&x*$ total reps, +"& reps per set
Au!iliary Work
+a; 1able row in scapular plane on lat pulldown" *&$x *$ total reps in + sets
+b;Kxplosi.e back raise" +x#
). Single arm cable shrug" +sets each no rest in between
&. -ear delt dumbbell exercise on incline bench" * sets
#a;curls
#b;close grip push ups
3. 0rist curls with dumbbells
'. Isometric supports" side
6-18
Primary Work
1. epth Gump to .ertical Gump" )x& :drop height" 1'4, 1'4, *#4, *#4;
Au!iliary work
*. ! -ow" 1&$s * sets
+. Kxplosi.e back raise" * sets
6-1"
Primary work
1. !ench press" *7$x1$
Au!iliary work
*. Oates row" **&x + sets
+. -ear delt dumbbell exercise on incline bench" * sets
). !arbell curl :1+&,11&,7&; superset with push ups
&. 0rist curl
#. Isometric supports" side
Week of 6-23- 4inal )a-er
6-23
Primary work
1. *"+ short sprints
*. PJ x #"1$ up to +).&4
+. S,J x *"+ in the low 7 foot range
). * !ounds up stairs x *"+
&. :*;airex pad bench press" up to )1&x1
Au!iliary work
1. Oates row" *3& x ) sets
*. ! shrug" 1+$s x * sets
+. Kxplosi.e back raise" +x#
). -ear delt dumbbell exercise on incline bench" * sets
&. !arbell curl :1'&,1&&,1+&; superset with board push ups
#. 0rist curl
3. Isometric supports" side
6-25
Primary Work
1. +"& 1$yd 8ying sprints and &yd +pt starts
*. PJ x #
+. S,J x # into foam pad
). :*; airex pad bench press" #$% of ?onday x +x+
Au!iliary Work
1. 1able row" + sets
*. !ack raise" * sets
+. Isometric supports" side
6-27
Primary work
1. PJ x )
*. S,J into foam pad x )
Week of 6-30
6-30
)est 73 an( %3
1. PJ up to +).&4
*. S,J out to 7D3
+. Into weight room for stimulation method for PJ
). half s2uat up to )$&x+
&. 3min rest
#. 73 u- to 35
Au!iliary work
1a. ! !ench
1b. pull ups
*. ! Shrug
+a. ! hammer curl
+b. <ush ups
). ! rear delt
&. Side isometric supports
" +&4 PJ was a +4 <- and 7D34 S,J was a <- although IDm not sure by how much
because the last memory I ha.e of testing it is not so clear
" ?y power index is now in the low 7$Ds which places me in the highest category
with respect to the worldDs elite AQ> throwers.
I will now commence a restoration block