WEEK 4/12

MON. OCT. 22

Odd Lift Circuit:
Barrel Deadlift 170 lbs. Sandbag Shouldering 140 lbs., Log Power Cleans 135 lbs. max reps each.

Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Plyometric Jumps 2 x 1 min with a minute rest between.

Tried the Split Jumps from the dvd but I suck at these! Tried a variation with blast straps too. :o Don't have the co ordination to make it worth it. So will do Lateral Plyometric jumps here instead.
Remember Phil is an elite athlete and we have to make adjustments if not as gifted and I'm not as.

Squat Jump & Chin up 2 x 1 min with a minute rest between.
(Did these as a bodyweight squat reaching up and doing an explosive wide grip pull up. I tried this at the other gym and liked it so will do it to change things up a bit the next 3 weeks.)

Smith Machine Lunges 2 x 1 min with a minute rest between. 205 lbs.
(Added 10 lbs. here.)

Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(These are brutal on the second round.)

Bodyweight Tricep Extension off the smith bar 2 x 1 min with a minute rest between.
(Changed up again using the bar instead of straps today.)

Smith Machine Hip Belt Squats using a chin/dip belt around the centre of the bar. 1 x 25 395 lbs.
(Old favourite of mine. :) )

WED OCT. 24
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Slow Mo Shoulder Press 4 x 6
(Did these on the smith machine so I can concentrate on the rep speed and count. )

Trap Bar (from the floor.) 4 x 6 350 lbs. (85%)
(I switched these from Squats because I wanted to switch up because I've been doing lots of heavy squatting over the last couple monthes. I'll go back n forth here. Trap Bar fealt fairly easy even with this weight.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 100 DB
(Wanted to go heavy on these and from the floor too. I started very tentatively on these the first 3 weeks. But now I can really go hard on these.)

Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(Went heavier here too. OUCH! Still the toughest part of the work out! I have female clients who'd love these though! lol)