Liftin' weights & lacin' skates

[StinnerOzz]

Another quick one for the sake of recovery. Goal is hit upper on Tues (hockey Monday), legs on Wed, and upper on Thur or Fri. Whichever is the off day, hopefully I can add some calves/ab work along with jump rope or HIIT (ha) on the machine.



UPPER #1


Flat BB Bench, slow SS DB Rows
135x20 / 60x12
165x12 / 70x10
185x10,6,5 RP / 80x8,5 RP drop 70x4,4 RP
+each SS Medium black band pullaparts x10


BB Shrugs 3s peaks/stretch/Straight reps, 20s rest
205x5/5, 5/5, 4/4, 4/4


Incline Skullcrushers
100x15,8,6 RP


Janda crunch w/3s peaks
x6,4,4,4,4,4 cluster sets


DB Side Laterals iso/reps
25s @10/12
drop 20s @10/12
drop 15s @10/8


BB Curls: 45x30 narrow SS 45x20 wide

[StinnerOzz]

Another 1-goal win last night, after falling behind by 2. My legs felt fine this time, but my lungs felt like they were going to explode half the time. I had 1g.



UPPER 1

Warmups
Ring dips/pullups w/Ab iso/inverted rows x5 each, x5 each



#3 Incline Fly Press SS Landmine Row
65x12 / 60x6 each
70x12 / 60x8 each
squeeze peaks & against stretch:
80x10,6 / 70x6,4 RP each
90x8 +20s peak/stretch final rep

Landmine Row
80x5,4,3 each, 10s rest between sets

High Pulley Row/pullover: 70x15



DB Front Raise: 35x8,6 RP
SS Bent Rear DB Laterals 45x12,8 RP
SS BTB Cable Side Laterals: 20x8 15s rest/drop 10x15 each



Incline DB Hammer Curls: 40x8 drop 35x8
/drop DB curls 30x8 drop 25x8


Planned to do CG Bench but my wrist hurt so I had to stay safe.


OH DB extension
30x12
35x8*
35x8*
*SS medium black band Kickbacks: x10 each side

[StinnerOzz]

LOWER #2 (hockey was #1)



Warmups
Skater Squats x6 each / RDL 135x8
2 sets

Various calf work

Decline #5 Leg Raise 3s peaks x10 / SS Decline #1 crunch, exhale hard @ peaks x5


-------

Donkey Calf Raise 21s
170, 170, 170, 30s rest

Seated Calf Raise, explosive w/hard peaks
70x12 / drop 60x8 / drop 50x8



Hanging knee twist: 8 each side
SS hanging trunk curl: x5 w/2s peak
SS Bosu twist Crunch x10 each side
10s rest Bosu crunch, exhale hard @ peaks x6
SS Gironda Vacuum @40s

Janda Crunch: x15,6,5 RP
SS Oblique crunch: x20 each side



Leg Extensions, toes in w/extra focus on contraction, 10s between sets
50x8 add 60x8 add 70x8 add 80x8 add 90x10

RDL
135x5 add 165x5 add 185x5 add 205x4
RP 225x6 w/3s peaks

Deficit Landmine belt squat, 3s non-lockout squeezed peaks/5s negatives
90x6,6 RP

[StinnerOzz]

UPPER #2
really #3 since I did last week’s on Sunday. Looks like I’ll be doing Upper on Sun, probably Tues, and then Thur/Fri. Legs 1-2x between Wed & Fri depending on schedule & upper days.



Warmups
Ring Dips / Pullups / Inverted Rows x4 each / Pullaparts x10
x2 sets




Gironda Dips: x12,8,6*,5-6* RP
*bounces @ bottom
RP Ring Flybrid Press: x8 +10s iso last rep


J-pulldowns
90x6 add 110x6 add 120x6 add 140x6,6,4 RP
Gironda Chins: 4,4,4 clusters



Flat CG Bench
185x8 drop 165x6 drop 145x6 RP 135x6*
*+extra half rep @ top

DB hammer curls w/3s peaks
30x6 add 35x6 add 40x10 straight

V-Bar Press downs w/triple peaks: 70x8



Serratus Cable Crunch
70x15,10,8 - each alternating, 10s rest



DB Side Laterals: 25x12,8,6,
SS BTB light red Band Lateral isos: x10
SS Rear Delt DB Kickback: 30x10,10,6,6 each alternating no rest

[StinnerOzz]

UPPER #1


Warmups:
Flat DB Press 60x10 / DB Rows 70x8 each - x2 sets

Wide Pullups x6 / Incline Pushups x10 / Band Pullaparts




Decline #3 BB Press w/extra half-rep @ bottom
135x6 add 155x6 add 175x6 add 195x6, 10s rest
RP Incline #3 DB Fly Press: 70x8 +10s iso/stretch last rep


Landmine Linebacker Rows
90x8 add 115x8 add 140x6 add 160x6 add 185x5,4 RP
RP Lying Cable Pullovers 5s negatives: 60x8


BB Shrugs 3s peaks+stretch/straight reps, 20s rest
205x5/5, 5/5, 4/4, 4/4


BB Upright Rows w/3-5s negatives
95x8,6,4 RP
SS BB Rear Delt Swings w/2s peaks: 45x20,10 RP



Will do direct arm work on upper days 2&3

[StinnerOzz]

Another 1-goal win at hockey. Started slow, had a good comeback, imploded, but held on. I had an assist or two officially, but really had 2-3 and feel I drove the comeback. Some guy slashed me so f'n hard my finger is still swollen 2 days later, which got me pretty fired up. That led to hauling him down, stealing the puck back, and setting up the breakout pass for our tying goal. The very next shift, we put up another. I also had a similar play that created our scoring opportunity coming from our zone. If I'm not scoring I want to play like that, thankfully I have capable scorers I can rely on!

Legs & lungs felt fine, but I can definitely still improve my conditioning. I have no idea how I'll split my workouts up, but I might consider a combination day where I do cardio complexes and top it off with some heavy work, so I can combine 3 needs into one: upper, lower, AND cardio/conditioning. That + HIIT on an off-day ought to work wonders, and I can even throw in rope jumping intervals for a few minutes at the end of each workout for a little more. I know I'm sure worn out at the end of each session, so the rope could prove most beneficial right there as I'm definitely going to be too tired for HIIT after a lift. We'll see!




UPPER #2 (big stuff)

Various warmups



Gironda Dips: +40x6,6,6, cluster sets
RP final set: BW x5 (4s negatives)/x5 straight/x1 (10s negative)/stretch @15s


Neutral Grip Pulldowns
140x6,6,6 RP
RP final set: x6 (4s negatives)/x5 straight/x1 (10s negative)/stretch @ 20s


BB Rows: 185x12


Arnold Press
40s x12,10,8 RP




Jump rope
30 on/15 off, 10 rounds



Ended up hurting my back on the rows, going too quickly and having loose form for a second or two. I have to cut that out, I do it too often now that I'm always rushing around. I can't move at all today without pain, so my leg day isn't going to happen.

[StinnerOzz]

Messed up my back horribly last week and was barely able to move without pain until Sunday. Felt good yesterday, played hockey (Sunday I could hardly put on my shoes, Monday I was good enough to skate...go figure). We won another 1-goal game and I had a goal + 2 assists if not 3. Really producing despite feeling like I/we left a ton out there on missed opportunities. I felt fatigued a little but not too bad, considering the rink rust. Sitting around all week sure didn’t help that.


Since I missed a workout day and am still overcoming my injury, I’ll wing my workouts this week before getting back to normal next. I play next Thursday instead of Monday as well, and then the following Monday, so I can get in an extra leg workout in the meantime. I HOPE to program a conditioning/cardio complex day into my routine to help hit legs in the gym a 2nd time + boost conditioning and hopefully burn some fat.



FULL BODY


Circuit 1
Slight Incline DB Press: 60x12
SS Meadows Rows: 45x12 each
SS Gironda Chins: x4
SS Landmine Single Leg Squat: 45x10 each
SS Lying Leg Curls: 30x10

Unilateral Calf Raise off a step: 40x10,6 RP
SS Seated Calf: 70x20?
SS Ab Wheel: x15
SS Serratus Crunch: +45x8




Circuit 2
Slight Incline DB Press: 70x12
SS Meadows Rows: 60x10 each
SS Gironda Chins: x4
SS Landmine Single Leg Squat: 65x10 each
SS Lying Leg Curls: 30x10

Donkey Calf Raise off a step 21s
170, 170, 20s rest
SS iso peak: BW @60s
SS seated calf raise: 70x10

Ab Wheel FLR: x10 each
SS Frog Crunch: x8,5,5 RP




Circuit 3
Slight Incline DB Fly Press: 80x10 +10s iso & stretch last rep
SS low pulley pec fly: 25x12 each

RP Landmine Linebacker Rows: 115x8 add 140x8 add 160x6,4 RP

RP Front DB Raise: 30x6,5,5, clusters
SS BTB Cable Side Laterals: 15x12 +20s iso each
SS cable rear laterals iso/reps: 15x 10/5, 10/5, 10/5 each arm
SS DB curls 30x12 w/5s peaks
SS straight bar pressdowns w/double peaks: 50x12,6 RP




Circuit 4
Landmine Single Leg Squat: 70x5,5,5, alternating no rest
SS Sissy Bench: x10
SS Lying Leg Curls 2up/1down: 20x8 each / straight x8



Next session will be dictated by whatever is/isn't sore.

[StinnerOzz]

Lazy cardio whatever day

This was a good leg burn day for sure.




Pushup w/knee tap x10
Jump lunges to frog squat x10
Push-up spider crunch x10
Flutter kicks x40
Front to back lunges x10
Hanging Exhale Crunch x10
Jump rope @ 1min



Ring pullups w/leg raise iso x6
Ring dips x6
Jump lunges to frog squat x8
Push-up spider crunch x10
Flutter kicks x20 / leg raise x10 / flutter kicks x10
Front to back lunges x10
Hanging Exhale Crunch x10
Jump rope @ 1min



Ring pullups w/leg raise iso x6
Ring dips x6
Jump lunges to frog squat x8
Push-up spider crunch x10
Flutter kicks x30 / leg raise x20
Front to back lunges x8 w/each leg fwd
Hanging trunk oblique twist x8 each side
Jump rope @ 1min




Thurs: upper
Fri: lower
Sun: upper or off
Mon: lower or full body
Tue: cardio or off
Wed: upper
Thurs: hockey

[StinnerOzz]

Ordered two pulley towers from Titan which should be here in about 2 months (lol). Each has a dual handle setup which makes it awesome, but with a pair of them I can create a full-on cable crossover station which will come in very handy! I'll have to pick up some extra plates as well since it's plate loaded, but that's not the worst thing in the world.



UPPER #2


Slight Incline DB Press SS Gironda High pulldown/row
60x12 / 90x10
70x8 / 110x
70 x21s / 135x8


Slight Incline DB press
5s negatives/straight /10s peak/neg/stretch
80x3/5/1
SS Pulldowns 135x8,6,4 RP
SS Bosu Cable pullovers 5s peak/neg: 45x8


Landmine side laterals
x6,6,6,6 each alternating no rest, 10s negative final rep


Rev. Grip Press downs (lat tower)
50x8
Drop 40x15 +10s iso
Drop 30x10 w/5s peaks
SS tail ends: 30x15 +10s iso


DB hammer curls w/3s peaks
30x6 add 35x5 add/Straight reps 40x8
SS Scott Cable curls (#4 Incline): 50x10 +10s iso


#4 Decline crunch
+30x6/8 half reps / drop +20x6/8 half reps / drop BW x5 w/5s peaks
SS Janda sit-ups: x8,5,4 RP



Had to fight off cramping on the Ab work. Woops. At least I didn't end up on the ground writhing in pain!

[StinnerOzz]

LOWER (#2-3, hockey was #1 & HIIT was kinda #2)



Warmup circuit
DB RDL 55x8
Skater Squats x6 each
Walking lunge x10 each
Unilateral Lying Ham Bridge x15 each

Various calf raises

-------


Donkey Calf Raise w/5s peak/neg/stretch
135x8,6,6 RP / SS straight reps x10,10 RP


Seated Calf Raise, explosive w/hard peaks
60 / burnout


A2G frog squats
135x6 add 165x4 add 185x3
SS bench depth 185x8,8,5* cluster sets
*triple peaks


Lying Band Leg Curl isos @5s
8,6,6 RP

SS Sissy bench all the way to laying down on floor
x8
First time trying these. Seems they're the modern "badass" version, using the sissy bench? No problem for a master of true old-school bodyweight sissies! They actually felt easier because I had the bench to "cheat me" in place - lol


10s between each:
Hanging knee oblique twist: 3,3,3 each alternating
Hanging trunk curl: x8 w/2s peak
Gironda Vacuum @40s
Bosu twist Crunch x10 each side
Bosu crunch, exhale hard @ peaks x6
Gironda Vacuum @20s

-

Janda Crunch SS Bosu Oblique Jackknife
x6 +2 half-ass / 15 each

[StinnerOzz]

LOWER #1


Warmups
Rev Lunges x6 each / DB RDL 60x6 / Waking lunges x8 each
2 sets

Seated calf raise
70x20, 80x20
90x15 drop 70x10
90x15,8 RP / drop 70x15,10 RP +10 bottom partials

Serratus DB Crunch
+30s x8,6,4 RP

Landmine linebacker calf raise off a step
135x10,6,6 RP



Landmine Linebacker Front Squat, bench for depth
135x6 add 160x6 add 180x6 add 205x15
I should note that almost every landmine squat I do is positioned like this w/the weight in front, so really that’s what it is)


Lying Leg Curls: 40x8 drop 30x8 drop 20x8
SS Sissy Bench to lying on floor: x8
SS leg extensions, toes in: 70x5 w/3s peaks / x8 straight / x1 w/10s negative


Abwheel
FLR x6 each, x4 each w/vest (40lbs)
Straight x 5s plank reps: x4

[StinnerOzz]

Since I can’t do upper 2 days in a row, I’m going to do the big stuff today & arms/abs tomorrow while bumping volume a bit so they equal out to my usual schedule.




UPPER #1 - CHEST/BACK

Warmups
Ring Dips x5 / Ring Pullups+ab iso x5 / band pullaparts
2 sets

---


Guillotine Press
155x6, 155x6, 155x6, 155x6, 155x12,
155x12, 20s rest

Low pulley pec fly: 35x6,4,4 each alternating no rest
SS high pulley pec fly: 8,8 each alternating no rest +10 top partials each



Neutral Grip Pullups: +25x6,6,6,6,8, 20s rest

Cable Rows w/triple peaks: 140x4,4 RP

Cable Rows iso/reps: 90x 5/5, 4/4, 3/3, 2/2

Slight Incline Cable Pullovers: 50xF w/2s peaks and 5s negatives



DB Side Lateral iso/reps
25x 5/5, 5/5, 5/5, 3/3, 2/2
SS Gironda DB swing: 15s x10-12 each
SS Bent Rear Laterals 50x10,8 RP
SS Rope Face Pulls: 50x8 w/3s peaks

[StinnerOzz]

UPPER #2 - ARMS / ABS



OH DB Extensions SS DB Curls
20x20 / 20x20
25x15 / 25x15

French Press SS Incline DB Curls
90x20 / 30x10 (223 tempo)

Bosu crunch+stretch - not to failure - 3 sets



Incline Skullcrushers: 110x6,6 RP
SS EZ Drag Curls: 110x6,6 RP
SS Cable Kickbacks: 25x10,8 each alternating no rest
SS Scott Cable curls (#4 Incline): 50x15 +30s iso/10s final negative
SS Tricep Dips: x15,10 RP



Seated Knee Tucks w/3s iso
x8,8,8, 15s rest



Elliptical HIIT
5 rounds: 30 high / 30 low

[StinnerOzz]

LOWER #3 (1, +hockey, +this)


Threw this together to blast something out before going out to eat.


Warmups
Skater squats 6 each / DB RDL 60x6
2 sets



Landmine linebacker front squat
90x6 add 115x6 add 135x6 add 160x6 RP
add 205x6,6,6 cluster set
SS sissy bench to floor: x4,4,4 RP


Lying leg curls
2up/1 down 20x12 each / both 20x12
3s peak/negative: 30x8 / x6,6 RP straight

SS leg extension, toes in
55x20,10 RP



Went hard but not crazy since my quads were a little fatigued from skating last night. We won by 1 yet again and I had 1g2a.

[StinnerOzz]

UPPER 1


Warmups w/vest (40lbs)
decline pushups/pullups/abwheel x5 each
2 sets



Gironda Dips: x12,8*,6* RP / bottom partial x6
*bounces @ bottom
RP Ring Flybrid Press: x8 +10s iso last rep


J-pulldowns: 90x6 add 110x6 add 140x4 add 160x4
RP Wide Grip half-reps (top): 210x7,5 RP
SS band pullapart isos 3s x15


Single-arm Landmine Shrugs w/2s peaks
45x10,8,8 alternating each, no rest
RP 70x10 straight reps


DB Side Laterals Overload half-reps
35x12 drop 30x10
RP full reps: 25x12
SS iso holds: 20@5,5,4,4,3,3,2,2


BB OH Extensions
95x12,6 RP / drop 80x15 drop 70x12-15 lost count


Incline DB Curls
35x12 drop 30x10 drop 25x10


Abwheel FLR w/vest 40lbs
6 each
SS plank @5-4s x5



Rear delt focus next time.

[StinnerOzz]

UPPER #2 +abs


We got rocked last night. Goalie had a rough game and we couldn’t make up the difference. Not his fault, just the way it went. Had a nice goal though which seemed to upset their goalie more than our loss did to us, so that’s good. It’s nice to lose once in a while anyway, no use winning ‘em all and coming off like *******s who refuse to move divisions that’s for sure! That’d be these guys we just played...total dickheads.



Deads felt awful so I took it easy before I hurt myself.




Warmups
Deadlifts SS Incline Ring twist pushup
185x6 / x6
225x6 / x6

#3 Decline Crunch w/extra half rep @top
5, 5, 5




Deadlifts: 275x5,4,3 cluster sets
SS Gironda chins x5
SS wide pullups x6
SS neutral pullups x6
SS wide pullup 10s negative x3

Ring Rev. Flies / Incline Face Pull / Inward/twist face pull
x6 each
x4 each



Guillotine Press w/5s negatives
135x6,6,6,6+10 partials, 20s rest
SS Unilateral High pulley Pec Fly
30x10, 3s peak/negative
SS Ring Dips x6



Scott Press
15x8 add 20x8 add 25x8 add 35x12
SS Landmine side Laterals: 6 each, 5s negative



Janda Situps: 12
SS V-Sit Complex (each leg/both): 6
SS Frog Crunch 3s peaks: x4
Gironda vacuums @30s



BB Curls: 45x30
SS Rope Pressdowns (lat tower)
30x8 add 40x8 add 50x6 add 60x5
Drop 40x12

[StinnerOzz]

LOWER #2 / ABS




Warmups
Rev Lunges x6 each / Lying Ham Bridge x10 each / Walking lunges x8 each
2 sets

Various calf raise



Donkey Calf Raise 21s
170, 170, 170, 30s rest

Standing Calf Raise w/5s peaks
+45xF



Split BB Lunge
95x8,6,6, each RP

Deficit Landmine belt squat, 3s non-lockout squeezed peaks/5s negatives
90x8

Leg Extensions
90x40 RP

Lying Leg curls, 3s negatives
30x10




V-sit complex (each leg/both): x6 each
SS Plank Mountain Climbers (slow) w/vest: x10 each
SS V-sit w/2 half reps @ top: x8
SS Gironda vacuums @30s




Slow lift w/a friend for the first time in months. Hit 'em good though and that's it for them for the week. I'll probably have no more upper days this week either, and will try to do some sort of cardio to pretend it'll help me for Monday hockey =P

[StinnerOzz]

UPPER 1

Weekend workouts suck, but I have no choice lately. And the thought of impending HIIT has been worse than actually DOING IT, so I've been exhausted before I even try to try. That's killing me here. At least the muscle stuff is going well.



Warmups
Flat DB Press 60x12 / DB Seal Row 60x8
x2 Sets

Band pullaparts x20



Slight Incline DB Fly Press
50x6 add 60x6 add 70x5
RP 80x8,4 RP
SS Swiss ball squeeze @30s


Gironda High Pulldown Rows
90x10 add 115x6 add 140x6 add 160x6
Drop 135x6 drop 5s negatives 115x5


Scott Press
20x8 add 30x8 add 40x6 add 50x6
RP Landmine Side Laterals: x4,4,4, each alternating no rest


Gironda Cradle Rope Extensions
45x15,10,10,10, 20s rest


DB Hammer Curls w/3s peaks: 40x8 drop 30x8
SS Incline DB Curls: 30x10

[StinnerOzz]

LOWER #2
hockey was #1. Lost to my old team. Couldn’t get anything going besides my opening goal, much like last week. My lungs felt OK but my legs were tired and slow. Not sure how to fix that, but today I’m starting something to hopefully help with explosiveness. Reps are all with focus on powerful concentric and without my usual accentuating of the eccentric.




Deadlifts: 185x5, 225x5, 255x5, 275x5, 315x5
SS w/24" Box Jumps x4 each


Landmine Donkey Calf Raise
135x20
155x15,10 RP
180x12,8,6 RP


Unilateral Landmine Goblet Squat Jumps
45x10,8,8 each alternating, 30s rest



Ab wheel FLR w/vest
+40x6,4,4 each

Ab saw w/slides & vest
+40x10,8,8, 20s rest

[StinnerOzz]

UPPER #2 /
CARDIO


Decline Ring Pushups SS Neutral Grip Pullups
8 / 6, 2 sets



Gironda Dips SS Gironda High Pulldown Rows
x6 / 135x6
30s rest, x6 / 135x6
30s rest, x6 / 135x6
30s rest, x6 / 135x6


Slight Incline BB Press SS DB Seal Rows
155x6 +2 extra bottom half reps / 70x8,5 RP
175x5 +2 extra bottom half reps / 70x8,5,4 RP


Single-arm Landmine Shrugs w/hard peak (not held, just hard)
45x8 each / add 70x8 each / add 90x6 each
RP DB shrugs 70x15,10 RP




Gironda Cradle Rope Extensions
50x8,8 RP
These aren't feeling good while doing them at all. Not having the right setup sucks.
RP Pressdowns 60x4 / tail ends x10
RP 50x6 / tail ends x8


DB Hammer Curls w/3s peaks: 40x8 drop 30x8
SS Incline DB Curls: 30x10,
SS Single arm guillotine curl: 20x15 each




DB Thrusters to floor, 30s rest
40s x8,6 / 30s x8,8 / 25s x8,8 / 25s x8,6 (not to floor)

[StinnerOzz]

My legs were crazy sore from those thruster sets, I planned to do legs this weekend but have to push it. I don’t play hockey until Thursday so I have time to fit something in.



UPPER #1


Flat DB Press SS DB Row
50x15 / 60x12
60x10 / 70x8



Slight Decline BB Press
5s negatives/straight reps
185x5/10
RP 185x4/5
RP straight reps 185x3/5

RP High Pulley Pec Fly (palm out) 21s
@20 each (way too light)
SS 45x10 each



Neutral Grip Pulldowns
iso /reps/iso
160x10s/10/10s
drop 140x10s/6/10s
drop 110x10s/6/10s

T-Bar Rows w/extra half reps @peak
90x8,4 RP
(light w/focus on form and contractions)



Snatch Grip High Pulls SS Shrugs w/3s peaks
135x6 / 10
155x5 / 8
175x4 / 8


OH DB Extensions: 35x8 each
SS French Press: 70x25
SS DB Kickbacks: 30x5,5 each alternating
SS Cable Tate Press: 20x15 +10s iso each
These were great with the cable!




Next upper day will have bicep focus. The back work today felt like enough.

Tomorrow I'll do legs and HOPEFULLY some conditioning/cardio kinda thing. I WILL do 1 session this week before hockey at absolutely minimum.

[StinnerOzz]

LOWER #1 / ABS



Explosive squats, bench for depth just above parallel
135x10, 165x8, 185x10, (30s between)
SS tiptoe farmer's walk: 60s across gym x4


185x5, 205x5, 225x5, (20s between)
SS tiptoe farmer's walk: 75s across gym x2


225x5, 255x5, 275x3, 275x5, (30s between)
SS tiptoe farmer's walk: 90s across gym x2
SS DB calf raise: 90x8



Ab Wheel FLR
10,5,4 each, 20s rest



Jump Split Lunges
x10 each leg
10s rest 10 each leg
10s rest 10 each leg
10s rest 10 each leg




Training speed was much more enjoyable (less taxing, painful, brutal, etc.) than my usual bodybuilding stuff! With my schedule staying busier & getting busier, I may keep this around to have a mental break on a lift day. Plus I need the explosiveness anyway.

[StinnerOzz]

UPPER #2


Rings: Dips x6 / Pullups x5 / Inverted Rows x5 - 2 sets





Slight Incline DB Fly Press
70x5,5,5 cluster set
RP 80x12+5 bottom partials


Landmine Linebacker Rows iso/reps
115x3/3, 3/3, 3/3
RP 140x3/3, 3/3, 3/3
SS Wide Pullup bottom half-rep: x?


Scott Arc Press
30x8 add 40x8 add 50x6 / drop 30x12

Bent DB Rear Laterals
40x10,10,10,10, cluster set



Cross-body DB Curls
205x6,6,6 each alternating


Incline DB Kickbacks
25x12
30x12



DB hammer curls SS Incline diamond pushups
35x15 / 20

[StinnerOzz]

Wow, 3 days off! Hockey last night, won by a goal, had 1g1a and battled a wicked headache all day. Then I got elbowed in the mouth, my jaw hurt all day, and I skipped lifting today. Did some weighted skating outside for some cardio though, chasing my kid around on his bike. Tomorrow I'll do upper and then legs on Sunday most likely. Playoffs begin next Thursday.

[StinnerOzz]

UPPER #3

Didnt feel like doing legs. Will hope for tomorrow, otherwise Monday for sure. Tomorrow may be busy!



Warmups ring dips 8 / pullups 8

Flat BB Press 135x12 SS Gironda chins 3,3,3 cluster



Flat BB Press
185x5,5,5,5,5, cluster sets, 20s rest


T-Bar Rows w/extra half-rep @ top
115x5,5,5,5, cluster sets, 20s rest

Wide pulldown half reps @top
180x12,6,4 RP


Landmine linebacker kneeling shoulder press
90x12,8,6 RP
SS DB Side Laterals: 25x15,10 RP


BTB cable curls, each
30x15
30x8 w/3s peaks
30x6 w/extra half rep bottom


Lying cable Tate Press
30x15, 35x10 each

OH cable extensions
35x10 add 50x10
SS Wide Pressdowns: 75 x15



Jump rope x500 touches total, about 100 each round

[StinnerOzz]

LOWER #1


Warmups / working sets
Explosive squats, bench for depth just above parallel
SS tiptoe farmer's walk across gym + calf raise RP DB calf raise

135x10, 165x8, 185x6, (10s between)
60s / 2 rounds
60s x10

185x10,5,5, (15s between)
75s +raise x5 / 2 rounds
75s x6

225x8,8,6,6, (15s between)
90s +raise x5 / 2 rounds (1 w/half-assed toe peaks)
90s x10



Ab Giant Set:
V-sit complex (each leg/both): x6 each
SS V-sit +2 half reps @ top: x6
SS Gironda vacuums @45s
SS Janda Crunch: x5
SS Oblique jackknife: x10 each side
SS Gironda Vacuums @30s



A2G pause squats 3s negative
185x3, 185x3
SS Leg Extensions: 90x15 drop 80x10 drop 70x8 drop 60x8 drop 50 iso @20s
SS Lying Leg curls, 3s negatives: 30x10,6 RP



Ab Giant Set:
Janda Crunch: x15 (3 loose reps)
SS V-sit w/2 half reps @ top: x10
SS Oblique crunch: x20 each side
SS mountain climbers: x80 touches
SS Gironda Vacuums @45s


BW Donkey calf raise off a step w/2-3s peaks
single leg x10 each SS both x15




I'll split up upper body into tomorrow & Wednesday, since I can't do legs again before hockey - and want to add a little cardio into 1 or both of them.

[StinnerOzz]

UPPER #1 / PULL + ABS

Warmups
Pullups 4 / Decline Crunch 8 / Decline Bench Leg Raise 8
2 sets





Gironda High Pulldown Rows
90x10 add 115x8 add 140x8,4,4 RP

Pullups (loose for Overload)
+25x8,5,4 RP

Meadows Rows
35x20, 50x12, 60x8 each

Straight arm pullovers: 50x20


BB Power Shrugs
185x12, 225x10, 265x8, 285x7



DB Curls: 30x20, 35x12, 40x6,4,4 RP
DB hammers: 50x8,4 RP
SS Cable curls: 50x20,10 RP



Kinda dragon flags SS Frog Crunch
8 / 10
8 / 10

[StinnerOzz]

UPPER #2 / PUSH + cardio

Man, my delts do NOT like DB pressed lately. Total discomfort, had to shift. Can't wait to get my double cable towers so I can do a more-forgiving loaded press. At least CG Bench feels fine. Probably not as good as the days when I did 305 with it, but I'm also not in my early 20s anymore either.





DB Press
Flat 60x8, 70x8, slight decline 90x12

Decline BB Press, slow to squeeze pecs
185x5 add 205x5 add 225x3 add 245x3 add 265x1

RP high pec fly: 50x10 each
SS low pec fly: 50x each

RP Gironda Dips w/bounces: x6
SS Swiss Ball squeeze @60s



Flat CG Bench, quick reps, squeezing
165x50 RP (15,8,6,6,6,7)



Purple band flies (lying on band to add resistance) x20



DB Side Laterals, iso/reps
30x8 straight / 25x5/5 drop 20x10/8
25x10/12 drop 20x10/10 drop 15x10/10

Each SS Power Clean + Press: 135x3




CARDIO:

Jump Rope / plyo
100 touches / Bulgarian Squat Jumps 5 each
30s rest

90 touches / Bulgarian Squat Jumps 5 each
30s rest

70 touches / box squats x5
30s rest

100 touches / box squats x8



Well, I'm getting pretty good at jumping rope!

[StinnerOzz]

CARDIO / LOWER #3 (hockey was #2)


Got knocked out of playoffs last night as expected. Had 1g1a on our 2 goals though, so I did as well as I could have I suppose. Here’s hoping we’ll get our heads right next season!


65lbs @ 20 seconds each
Reverse Lunge (alternating legs)
Thrusters
20s rest
RDL
Full Snatch x5
Jump rope: 100 touches


Calf Raise off a step
+90x20, +90x15


Reverse Lunge (alternating legs)
Shoulder Press or Thruster
20s rest
Full Snatch x5
RDL
Jump rope: 100 touches



Front Squats, bench @parellel for depth
135x5, 155x5, 175x5, 185x5, 195x3, 205x3

RDL
185x5,5,5,5, 30s rest

Calf raise off a step
+115x12,8,6,6 RP


Jump rope: 100 touches


Never did snatches before except maybe a few reps, holy **** those are hard to feel the movement properly going down into the hole!

That was with only 65lbs! I can't even imagine people doing this with hundreds, and I've strict OHP'd 185 for 3 or so so it's not due to being weak. Just weak in the movement for sure.

Then again, training and progression conquers all so I guess I can, but jeez they felt incredibly foreign. I really doubt I'm going to keep up with these, there's not enough time in what I do to allow time to learn and **** around with them. Maybe if I combine an upper & lower into a full body day…




Tomorrow I'll do some abs. Cardio took up some time and I wanna go play with my son since it's nice out!

[StinnerOzz]

No hockey this week. Going to do whatever and work on shoulder mobility to help with whichever Olympic lifts I might end up doing later on. Regardless, I can go for loosening up my pecs and delts because they've been bugging me outside of the gym for a long time and it's about time I solve that once and for all.




UPPER #1

CHEST / BACK / ABS
Tomorrow will either be legs/abs or arms/delts/cardio. Tues will be the other.



Warmups: Incline Ring Flybrid Pushups / Wide Inverted Rows
8/8, 6/6, 8/8



DB Flies w/big stretch: 30x10, 35x10, 40x8
Each SS Band Rotation iso holds: x10 each

Incline #3 DB Fly/Press: 80x10 +10s stretch
SS Ring flybrid pushups x8

DB Flies w/big stretch: 50x8
SS Face Pulls: 50x15



Wide cable rows
90x20, 120x12, 160x8

Snatch Grip Rack Pulls above knee (peg 3)
w/5s iso hold to strengthen everything
295x5,5*
315x5*
345x3

*SS 20s pec stretch & face down rear delt rotation raise iso x3@10s



DB Curls 10s negatives: 30x5,3 RP / straight x6

Cable dip mimic kinda move 50x15 each
Meh

Rope Pressdowns: 50x15, 60x10



Decline KB serratus raise crunch SS decline iso serratus crunch
25x10 / 20s x6
25x10 / 20s x6