Monday: 10/17
Amp'd lower warm-up
Core work (planks, med ball twists, etcetera)
Squat: work to 325x2x10 sets
Part 2
Amp'd total body warm-up
Speed pulls: work to 255x1x10 sets (5 conventional and 5 sumo) against short mini-bands.Then added short monster mini bands and did 2 pulls, one conventional and one sumo @ same weight.
RDL's: 255x6, 285x6, 325x6, 355x6
Wednesday: 10/19
Amp'd total warm-up
Bench press w/doubled mini bands: 155x3x9 sets, 3 grips
Bandbell bar: close grip x20/ 50-lbs, competition grip x20/ 90-lbs
Swiss bar military press: 4x12 all close grip then 5x10 @ 70% of heaviest weight used (rotating close, medium and wide grips)
Chin-ups*
*had a client show up early so that cut training short.
Been using the AMP'd warm-up series and they work well. Shorter but more effective warm-ups than I had been doing. As for the "speed squats", well, I am doing free squats and doing them as fast as possible. I am using slightly higher percentages since I do not see myself in gear anytime soon. The plan is to start jumping again on a regular basis.
Stay strong,
Ed T.
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