Lifting went better after Monday's disaster this week. Ate better, got more sleep and my energy level and strength increased significantly.
Tuesday - DE Bench
Speed Bench - 5x5x100
Super-Set 1: 40x10
Chest-Supported Row - 70lbs
supersetted with banded push-ups
Landmines - 4x10x70
Superset 2:3x10
DB presses 40lbx2
DB Rows 45lb
Wednesday - Cardio (stairs 40 minutes intervals from 3-16)
Thursday - ME Squat
Speed Deads - 5x5x225
Squat - 3x5x135 Form Work (decided to work on fixing my form rather than super heavy weight today)
2x5x180 - these were much easier than Monday's 170 even without the belt, so we must be making progress
Conventional RDL's - 4x10x140
Walking Lunges - 3x10x25
Single Leg Glute Bridge - 3x10 each leg
Skipped vertical jumps till we can fix my landing issues
Stairs - 30 minutes, intervals 3-16
Friday - tires, sledge hammers, prowlers and such
Heavy Tire Flips - 2x5
Sledge hammer swings - 2x10
Prowler Sprints (+270lbs) - x5
Saturday - ME Bench
Warm up 5x45
5x95
5x115
4x135
DB Rolling Extensions -
2x10x15
1x6x15
1x7x15 (with assistance)
Military Press 3x10x70
Stiff Arm Pull downs - 3x10x40
Plank: 3x:60
Treadmill - cardio 30 min intervals
I'm seeing a difference in my mental process lately - in years past, stress, disappointment, fatigue, pretty much any emotion had me running for high carb high fat "comfort foods". While I can't always get there when I want to, those emotions now have me wishing for heavy weights and hard work - stress relief at its finest. Keep focused, keep working and eventually success is sure to come!
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