Saturday October 9
Rolling/ mobility work
A1. Benchpress 3x8/ 225 3 grips
A2. Assisted chin-ups supinated grip green band 110 reps 15 reps per set up to 90 then 2x10
B. 4-Board press wide grip 275x5, 315x3, 340x1, 355x1, 365x1 then 295x5
C1. Seated DB cleans 5x10/ 30, 40, 50, 50, 35x15+
C2. Band pushdowns 100 reps green band 3 sets (!)
Sunday October 10
dynamic warmup ran the damn Dam 8x
Overall training is going well. I am entering a strength block as opposed to the higher volume hypertrophy work I was doing (with my assistance work). I did that block for 12 weeks. My weight has stayed right around 220. I wanted to stick with the hypertrophy block when my weight loss finally leveled off to maximize my size at that weight ("grow into the weight"). The strength loss I experienced with the weight loss has started to reverse itself. I am starting to pick up lost ground and get stronger. The conditioning will affect strength gain somewhat and I will have to adjust my training accordingly. But for me the benefits far outweigh the negatives.
Get Strong(er),
Ed T.
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