Anyway, this is how this week's training went for me.
Speed Bench 10 sets of 2 with >60 sec. rest
105lbs + light bands
Power Clean 8 sets of 3
(I decided to drop military presses and replace them with power cleans. This went pretty well despite a really bad cramp in my right elbow)
Wide Grip Pull-up 5 sets of 5
bodyweight + 5lbs
2 sets of 4
2 sets of 8
1 set of 20
Stability Ball Plank
3 sets to failure
I finished up the day with some meathead shoulder and arm work.
Speed deadlift 10 sets of 2
145lbs + short mini bands
165x5, 195x3, 225x1, 245x1, 260x12, 315x1, 315x1, 315x1
(I changed my technique on reps by resetting each rep instead of just touching. This made them WAY harder)
Rear Foot Elevated Split Squat 5 sets of 5-7
Glute Ham Raise Hyper-extend 4 sets of 10
Face-Pull 5 sets of 8-12
(don't remember the weight)
Kroc Rows 4 sets of 30
95x5, 105x3, 120x1, 130x1, 140x19, 180x1
Dumbbell Bench 5 sets of 8
Dumbbell Rows 5 sets of 8
TRX Rows 5 sets of 10-15
Stability Ball Plank 4 to failure
(finished up with some more meathead shoulder and arm work)
115x5, 140x3, 165x1, 175x1, 190x12, 245x2, 275x2, 305x1, 305x1
(my hips were bothering me a little bit, so I decided not to push it until I put my briefs on)
Suspended Good Morning 5 sets of 8
Box Squat 10 sets of 2
150lbs + green bands
Glute Ham Raise 3 sets of 10
Prowler 9 trips
first 7 sets with 1 plate per side, last 2 sets empty
Farmer Carry 7 trips
This past week on all of my off days I did about 20 minutes of interval training. The mode changed each day. Thursday night I decided to do sprints and I haven't been able to walk correctly since then. I think I've decided my favorite methods of interval training are the rowing machine, and an airdyne bike.
I hope everyone's doing well.
If anyone wants any help with their own training or nutrition don't hesitate to ask.
All the best, Max