April 9 to 15th, 2014. On vacation in Orlando.

Week 5

4-9-14  Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Press @ 50X0, 3-5 reps x 5 sets, 10 sec

A2. AMRAP Strict Pronated Chest to Bar @ 20X0 x 5 sets, 3 min

B. Deadlift @ 3010, 2 tough reps per min x 10 mins

C. 2 minute AirDyne @ 90% effort x 4 sets, 4-6 min b/t - use a rower if gym not equiped

Workout done in hotel facility. subs made.

A1. DB press at tempo x 6 with 50lbs per hand

A2. done on weird pull-up bar.   5-6 per set. 

B. DB dead lift with 35#/h.

C. done on a Life Fitness bike.  45,50,50,42 cals.  

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A1. GH Raise @ 22X0, 6-9 tough reps x 5 sets, 1 min

A2. Goblet Squat @ 20X0, 15 moderate reps x 5 sets, 1 min

B. Strict Knees to Elbows, 50 reps in fewest sets possible - 30 sce rest b/t sets

C. Weighted Side Bridges, 30 sec x 3 sets per side, 30 sec b/t sides

D. Posterior Delt/Scap extra work

A1. subbed weighted good mornings. done with 20-30# DB held across chest. 

A2. 40,45,50 x 3.   Next cycle I think I can back and front squat. 

B. 5 sets.  17, 11, 8,7,7

C. complete with 20# DB added. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep per 30 sec x 15 mins - control lowering too

B. 800m Row @ 1:39/500m x 4 sets, 5 min b/t efforts

C. Barbell Russian Step-ups on low bench, 20/leg x 3 sets, 1 min b/t legs

A. 245,265,275x3 , 295x 5,315x5.  Tweaked something in my back. First time this has happened. 

B. complete, got tough at end with back being super tight by now.

C. skipped as my back was really bothering me by this point.   

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, 3-2-1-3-2-1, 2 min - no max sets, just increase as reps decrease

B. Deadlift @ 21X1, 4-5 reps x 5 sets, 2 min - try a touch higher 

C. AirDyne, 60 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

Moved this to Monday to allow back to rest. Was in pretty rough shape Friday and Saturday. Feels much better now, but still tweaked a bit. Done in hotel gym so had to make some mods. 

A. 1-arm DB press x 5-6 reps x 5 sets.  50# per arm.
B. DB suitcase deadlift 50#/h x 5 reps x 5 sets.  Felt ok on back, still a bit sore. 
C. done on LifeFitness bike.   32,33,33,27 calories. Calories are a little harder to come by on this bike. 
D. swim cool down 10 mins. 

Monday - GHR + Goblet Squat + AD MAP

5 sets @ high effort:

15 tough GH Raises

30 sec rest

30 cals AirDyne

30 sec rest

15 moderate Goblet Squats

3 min b/t sets

complete with Good mornings subbed for GH raises and 20 cals ~ 1 minute on LifeFitness bike. 50# goblet squats.