Make no mistake though, training in the early morning is the absolute best. The atmosphere is much more conducive to success. Everyone in the gym at 5 or 6 am is there to do work. No obnoxious teenagers. No housewives chatting it up between sets of pink dumbbell curls. No guys doing roundhouse kick-provoking stuff like this:
I've also had a chance to make some new friends with like-minded individuals. All-in-all, this change is stacking up to be a good one.
This Week's Training:
Aside from struggling to get out of bed, this week's training was pretty solid. One thing I probably need to work on more is shoulder pre-hab. I've noticed my shoulders feeling a little more stiff, which could be a new consequence of having a desk job. So, I'll be sure to address this moving forward.
Monday - Lower Body Focus
1. Low Bar Squat - 6x2 @ 285
2. Oly Squat - 2x5 @ 305, 1x8 @ 285
3A. Ab Wheel Rollouts - 3x12
3B. GHR - 3x8
3C. St. Leg Raise - 3x10-12
3D. Farmer's Walk - 2x30sec @ 105 each, 1x max distance
Wednesday - Upper Body Focus
1. Bench - 1x6 @ 255
2. Close Grip Bench - 275x3, 275x4, 225x6
3A. Pendlay Row - 4x8
3B. Db Bench Mechanical Drop Sets - 2x max @ ~45, 20 & 0 degree incline
4A. Chin ups (various grips) - 3x max reps
4B. Pallof press - 2x3x10s holds
4C. Chest supported rear laterals - 2x12
4D. Triceps - Tate press + rolling triceps - 2x max reps each
Friday - Lower Body Focus
1. Deadlift - 3x2 @ 445, 1x1 @ 475
2. Snatch Grip RDL w/ straps - 1x10 @ 225, 3x8 @ 275
3A. Ham Curl - 3x10
3B. 3 month KB Pullover w/ pause - 3x10
3C. Meadows Row - 3x10
4. Turkish Get Ups - 5 mins continuous alternating arms
Sunday - GPP
1A. Kb Swings - 10, 10, 15, 15, 20, 20
1B. Suspension Curls - 5x10
2A. SL Offset Kb RDL - 3x8
2B. Suspension Tricep Extensions - 3x15
3. Hill Sprints - 3x100 yds
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