Please follow me over at http://jayashman.com
This will be the personal stop of my workout blog, posted daily workouts for followers of Strong Island Strength and Conditioning and other random blog posts.
Enjoy, and update your feeds and bookmarks, thank you.
Deadlifts
405 for 8 x 3 – 45 seconds rest between sets
Squats
315 x 3
365 x 3
385 x 3
405 x 3
405 x 3
Sprints
8 x 60m
At the suggestion of a trusted friend I have revamped my training program, and I have upped the volume and am going to be cycling intensities, loads, set, bar speed, rest speed, etc.
The lifts I will be focusing on are:
Back Squats 2x a week
Deadlifts
Push Press
Power Clean
Bench Press
Assistance lifts will be:
Dips
Box Squats
RDL
Good Mornings
GHD Raises
Chest supported rows
Rack Pulls
Conditioning will be mainly sprints, sleds, barbell/dumbbell complexes and kettlebells. Nothing crazy. Just enough to keep me in shape, able to move fast and be explosive.
Let’s see how this goes.
Squats
280 x 3
315 x 3
355 x 11
Press
165 x 5
185 x 3
210 x 6
Log Clean and Press
190 x 3 x 1
240 x 3 x 1
Prowler
10 – 15m runs, 2 plates with 15-20 seconds rest
Backward Sled Drag
3 plates
4 plates
5 plates
Good day, fun day
