The ADD's Log: Build Back Better

[The ADD]

Upper Body PT:
Superset: Incline Chest Press: 1x10x160 and 3x10x180 and Push-Ups 4x10
Flat Bench Press Block-Pause Reps: 1x5x225, 1x5x235, 1x5x245, 1x5x255 and 1x5x265
Triple Set: Low Rows 3x20x80, Lat Pull Downs: 3x20x90 and Explosive Push-Ups 3x10

 

[The ADD]

It's Friday, that means pain:

Strength and Conditioning:

Sled/Prowler Pushes:
Tire Flip Burpees:
Tire Burpees:
Battle Ropes
Stairs
Russian Tires

 

[The ADD]

Heavy Lower:

Back Squats: 5x3x330 and 1x15x225
RDLs: 5x10x225
Walking Lunges 3x35#DBs
AB Roll Outs 3x10
Medicine Ball Stairs 10 straight reps with 35# and press on each rep.

 

[The ADD]

Heavy Upper:
Incline BB BP: 5x5x215 and 1x10x160
Snatch Grip High Pulls: 3x5x160 and 3x8x140
Dips: 3x8x35# and 1x12x10#
Triple Set:
Rear Delt Machine 4x15x135
Palm Facing DB Press: 4x15x60
Lateral DB raises: 4x15x20

 

[The ADD]

Lower PT: Horrible day, that has me questioning everything..................

Triple Set

• Single Leg Press 3x15x20
• Overhead Kneels: 1x20x45 and 2x20x55
• Jump Squats: 2x10x25# DB and 1x20x25#DB

Double Set

• Low Sled Pulls: 4x160 and 1x185
• Front Squats: 5x5x225

 

[The ADD]

Deadlift Session
1x10x225
2x5x315
2x3x365
2x1x455
1x1x465

Hamstring Curls: 4x15x110

 

[The ADD]

Upper PT

Supper Set

• Flat BP: 1x10x185, 1x8x205, 1x5x225 (5th Rep assisted), 1x2x250 (both assisted)
• PVC Pipe Pull-Ups: 4x15

Super Set

• PVC Pushups 6x10
• Smith Machine Bent Rows: 6x10x145

Superset

• DB Bicep Curls (1x15x25>DB Shoulder Press 1x15x25)x2 and (1x15x22>DB Shoulder Press 1x15x22)x2)

 

[The ADD]

Friday PT, the usual:
Sleds
Hops
Ropes

I gotta sit down and figure out my nutrition strategy. My volume is starting to out paces my calorie intake.

 

[The ADD]

Heavy Lower:

Back Squats: 5x5x330and 1x15x230
RDLs: 4x12x275
Goblet Squats: 4x12x100
Seat Hamstring Curls: 4x15x105
Leg Extentions: 4x15x145

 

[The ADD]

Heavy Upper:
Incline BB BP: 5x3x220 and 1x15x165
Snatch Grip High Pulls: 3x5x165
Dips: 3x8x35# and 1x15xBW
Triple Set:
Rear Delt Machine 4x15x140
Palm Facing DB Press: 4x15x60
Cuban Press: 4x15x20

 

[The ADD]

Lower PT: Tweaked my back today, not good:

Super Set

• Front Squats: 1x10x185, 1x8x205, 1x6x225
• Walk Lunges 3x35#KBs

Box Set-Ups
1x20x135#BB
1x20x35#KB (dropped the BB because of my back)

Kettle Bell Burpee High Pulls
3x10x100#KB

 

[The ADD]

Cardio:I was feeling a little burned and cautious after tweaking my back. I dialed back a little today

Jump Rope 10x100
8 Hill Runs

Definitely going to up the cals and dive back into Carb Backloading after Labor Day

 

[The ADD]

Upper Body PT:
Superset: Incline Chest Press: 1x15x140, 1x10x150 and 2x10x1160 and Explosive Push-Ups 4x10
Superset Flat Bench Press Block: 1x15x185, 1x10x205, 2x8x2228 and 1x5x265 and Pulls 3x5xBW-Full Extension and 2x15xBW-Palms Facing
Superset:Bent Row 3x15x135 and Hang Cleans 3x5x135

 

[The ADD]

Strength & Conditioning:Today was the first day I didn't feel like I was going to die out there. The line up was the usual

Sled Pushes
Tire Flips
Tire Flip Burpees
Russian Kicks
Battle Ropes
Seated Hamstring Curls: 60 reps of 110 (My hams were smoked so it took 6-7 sets)

 

[The ADD]