*DELT* FOCUS
1)Hang power clean and jerk practice: 95x3/105x3/105x3/115x1
2)Military press: 65lbs x8-8-7-6
3a)1 arm press: 3x8 w/30lbs/ 1x10 w/25lbs
3b)Wide grip pullup: 5sets x6
4a)Cable face pull: 3x12
4b)Reverse crunch on bench: 3x12
5) Lateral raise: giant set to 40 reps
*FINISHER*: 4x30 second farmer's walks w/55lb dumbbells
Lsit-3x10 seconds
Handstand practice
7/3WEDNESDAY LOWER BODY
1)Glute ham raise: 3x6
2)Seated calf raise: 4x15-20
3)Bulgarian split squat: 3x8 w/27.5lbs each hand
4)Barbell hip thrust: 4x10 w/115lbs
5)Goblet squat: 45lb -1x20
6)Cable abduction: 2x12
7)Hanging leg raise: 3x8
7/5 FRIDAY-Upper
*Chest focus*
*Chest focus*
1.1 arm DB snatch: 35x5/40x5/40x5
2. Close grip bench press: (with fat grips) 85x6/95x6/100x6/105x6
3a. Chest supported row:4x10 w/30lbs
3b. DB incline chest press: 2x8 w/40lbs/ 1x12 w/30lbs
4a.Pushups: 2x10
4b.Neutral Grip Pullups: 3x10-8-6
6a. DB curls: 3x10-12
6b.Skullcrushers: 2x10
Handstand and front lever holds
Handstand and front lever holds
7/6 SATURDAY
Sled pushes 10x10seconds
Glute stuff
Glute stuff
Hey, I just transferred my training log from xanga to blogger and was perusing through other peoples' pages. Your volume is pretty impressive. Do you do CrossFit?
ReplyDeleteNo, I don't CrossFit. I did a couple of years ago.My main goal right now is building muscle, so my volume is higher.
DeleteRight on. Not enough time under tension, whether because of low volume or too much of a focus on power movements, has been my main issue with CF.
ReplyDeleteI did gain some muscle during Crossfit just from doing lifts I had never done before(cleans, push jerks, front squats, deadlifts), but yes, you're right, increasing time under tension does help with building muscle.
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