The ADD's Log: Build Back Better

[The ADD]

Upper Body Focus

• Neutral Grip KB Single Shoulder Press 4x8x18
• Flat BP 4x4x215
• Push Press 4x4x150
• Pendlay Rows 4x4x195
• Neutral Grip DB Press 4x4x90
• Trap Bar Farmers Walks 1x12x205
• Assault Bike: 5 mins @ 19-21 MPH

 

[The ADD]

Lower Body Focus

• Assault Bike: 5 mins, 19-22 MPH
• Outdoor Walking Lunges 1x4
• Front Squats 4x12x190
• Suitcase Box Step-Ups 4x12x35KB
• Outdoor Walking Lunges 1x4

 

[The ADD]

Dead Lift Focus

• Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 5x1x395
• Hip Abduction Machine 5x20x140
• Hip Thrusts 5x20x115
• Seated Hamstring Curls 3x20x70
• Assault Bike Cool Down: 3 mins @ 19-23 MPH

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 20-23 MPH
• Snatch Grip High Pulls 4x4x205
• Flat BP 4x2x215
• Military Press 4x4x140
• Trap Bar Farmers Carries 1x8x225

 

[The ADD]

Dead Lift Focus: Deload Session

• Hip Abduction Machine 4x16x150
• Assault Bike: 5mins @ 19-23 MPH
  
• Low Handle Trap Bar Deads 4x4x365
• Hip Thrusts 4x12x185
• Elevated Single Leg RDLs 4x16x80
• Walking Lunges 1x8x26
• Plate Loaded Squat Press 4x25x270

 

[The ADD]

Conditioning Focus

• Assault Bike 5 mins, 19-20mph
  
• Hip Abduction Machine 4x12x160
• Single Leg Hip Thrusts 2x20xBW
• Hip Thrusts 2x20xBW
• Leg Extensions 4x12x110
• Low Handle Trap Bar Deads 4x4x365
• Walking Lunges 1x12xBW

 

[KING WILL]

dope

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 20-23 MPH
• Band Pull Aparts 4x20
• KB Shoulder Press 4x4x26
• Incline BP 4x4x205
• Savickas Pres 2x3x125 & 2x4x125
• Pendlay Rows 4x4x200
• Face Pulls 4x8x100
• Indoor KB Farmers Carries 6x2x80
• Assault Bike 5 mins, 20-23 MPH

 

[The ADD]

Dead Lift Focus

• Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 4x5x370
• Hip Abduction Machine 4x12x180
• Band Pull Aparts 4x20
• Indoor KB Farmers Carries 5x2x80
• Assault Bike Cool Down: 10 mins @ 19-21MPH

 

[The ADD]

Upper Body Focus

• Assault Bike 5mins, 20-23 MPH
• Band Pull Aparts 4x25
• KB Shoulder Press 4x8x16
• Incline BP 4x2x215
• Pendlay Rows 4x4x205
• Flat DB Bench Press 4x8x75
• Face Pulls 4x8x120
• KB Rows 4x8x70
• Assault Bike 5 mins, 20-23 MPH

 

[The ADD]

Lower Body Focus

• Back Squats: 1x12x275, 1x8x295, 1x6x315 & 1x4x335
• Single Leg Press 4x12x200
• Trap Bar Farmers Carries 1x12x225

 

[The ADD]

Conditioning Focus

• Gym was closed. Went to the apartment gym for some lighter weight higher rep leg work as a warmup.
• Outside Work
• Walking Lunges 5x1
• Parking Lot Runs 5x1
• Hill Runs 5x1

 

[The ADD]

Upper Body Focus

• Snatch Grip High Pulls 4x4x210
• Incline DB Press 4x8x75
• Seated Low Row Machine 4x12x120
• Face Pulls 4x16x110

 

[The ADD]

Dead Lift Focus

• Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 4x3x395
• Indoor KB Farmers Carries 8x2x80

 

[The ADD]

Upper Body Focus

• Assault Bike 5 mins, 19- 23 MPH
• Band Pull Aparts (Black) 4x25
• Snatch Grip High Pulls 4x2x230
• Military Press 4x4x130
• Decline BP 4x8x185
• Outdoor KB Farmers Carries 12x1x80
• Assault Bike 7 mins, 19-23 MPH