Phoenix91 Posted August 9, 2017 Report Share Posted August 9, 2017 I'm just getting started on the unapologetcially poweful program and since it spans over 12 weeks i thought a log would be easier than challenges. Basically it's 3 days strength training per week, with emphasis on squats, bench and deadlift. Each day has accessories too; the program uses biofeedback and range of motion testing to check in after each set and make sure the body is okay to keep going. I like this method as i do tend to try to push through twinges of pain which leads to issues and missed workouts. Quote Link to comment
Phoenix91 Posted August 9, 2017 Author Report Share Posted August 9, 2017 Week 1. Day 1. First day of the program, i kept it very light as i haven't done a lot of these exercises before (strong app gave me 11 new PRs); plus i'm recovering from a fall off a horse on Saturday so i'm still sore and stiff. Squat warmup: (Neck circles, elbow circles, wrist circles, hip circles, bodyweight squat, book opener, hip flexor stretch & thoracic bridge). A. Barbell back squat: . Warmup 14lbs x 8 . 24lbs. 3x8 B. Superset: kettlebell goblet squat . 10lbs. 3x8 . 15lbs. 3x8 Bent over row with plate 10lbs. 3x8 . 25lbs . 3x8 C. Superset: Kettlebell 2 hands swing . 10lbs. 3x10 . DB 1 arm strict press . 10lb. 7x1 . 6x1 My ROM dropped off with the 1 arm presses. There is also a D option superset exercises but i ran out of time as i had to go out. Quote Link to comment
Phoenix91 Posted August 11, 2017 Author Report Share Posted August 11, 2017 Day 2:. Bench. I find bench work so hard and really haven't made any significant progress on it since i started; my upper body strength is almost none existant; & today my legs are still screaming at me from squat day :/. I pushed through and now feel a bit queasy. Bench warm up (includes body part circles, glute bridge reach, book opener stretch) A. Part A is supposed to be superset bench exercise with a suspension exercise but i dont have access to suspension cables so i skipped the superset part. Bench press: 24lbs. 3x8 29lbs. 3x8 34lbs 1x5 B. Superset: DB Bench press 14lbs 1x8 walking lunge (db) 14lbs. 1x8 My ROM tested badly after the 1st set so i stopped part B, i think because my thighs are so stiff the lunges made the whole thing worse. C. Superset: BB bent over rows. 29lbs. 3x8 34lbs. 3x8 5lb KB russian twist 6x8 D. Superset: DB lateral raise (5lb each) 2x10 KB single leg romanian DL 10lb. 2x10. Quote Link to comment
Phoenix91 Posted August 14, 2017 Author Report Share Posted August 14, 2017 1 week post head injury with headache that won't go away so i'm taking it super easy. Day 3: Deadlift day 20 minutes yoga & DL warmup. A. I skipped the DLs today, my head has been hurting since Wednesday so i decided to skip the main lift and just hit some accessories. B. Skipped #1 KB 1 arm floor press 3x8 @ 10lbs C. Superset: BB hip thrust 3 x 10 @ 19lbs DB renegade rows 3 x 10 @ 5 lb each. D. Superset: KB 1 hand swing 2 x 10 @ 10lbs KB russian twist 2 x 10 @ 10lb Quote Link to comment
Phoenix91 Posted August 15, 2017 Author Report Share Posted August 15, 2017 Week 2. Day 1. Squats. Squat warm up. A. Barbell back squat. 24# x 8 . 29# x 8 . 34# x 8 B. SS: KB goblet squat . 15#. 3x8 Weightplate bent over row . 25#. 3x8 C. SS:. KB 2 hand swing . 10#. 3x15 OHP . 24#. 3x10 D. SS:. Glute bridge . 2x10 Russian twist . 10# . 2x10 Quote Link to comment
Phoenix91 Posted August 18, 2017 Author Report Share Posted August 18, 2017 Day 2. Bench. Bench Warm Up A. BB bench press: 29# 1 x 8 34# 3 x 8 39# 1 x 8 B. Superset: Inclined DB bench press: 14# 3 x 8 Walking Lunge: 14# 3 x 8 C. Superset: BB Bent over row: 34# 2 x 12, 1 x 10 KB Russian Twist: 10# 3 x 10 D. Superset: DB lateral raise 5# (each) 2 x 10 BB Glute bridge: 19# 2 x 10 Quote Link to comment
Phoenix91 Posted August 20, 2017 Author Report Share Posted August 20, 2017 Day 3: DL Warm up A. Conventional DL . 64#. 1 x 8 . 69#. 3 x 8 B. SS: . Barbell rack pull . 69#. 1 x 8 . 74#. 3 x 8 KB 1arm floor press . 10 #. 1 x 8 . 15#. 1 x 8 . 10#. 1 x 10 C. SS: . BB good morning . 14#. 3 x 10 . Renegade rows . 5# (ea). 2 x 10 D. SS: KB 1hand swing . 15#. 2 x 10 . Russian twist. 2 x 10 Quote Link to comment
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