The ADD's Log: Build Back Better

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Raises
  • Single Leg RDLs
  • Hip Overs
  • Palloff Press
  • Assault Bike 25 Cals
• Deadlift Period
  • Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 5x1x425
  • Combo Set
    • KB Squats 5x5x70
      
    • KB Front Carry 5x1x70
    • Suit Case Carry 5x1x70
    • KB Famers Walks 5x1x70

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Shoulder Raises
• Lifting Period
  • Snatch Grip High Pulls 3x5x185
  • Incline BP 3x5x185
  • Pendlay-Yates Rows 3x5x280

 

[The ADD]

Lower Body Focus

• Warm Period
  • Assault Bike 25 cals
  • Banded Stir The Pot
  • Hip Abduction
  • Single Leg RDLs
  • Leg Extensions
• Lifting Period
  • Back Squats 3x5x280
• Assault Bike 50 cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Shoulder Raises
  • Banded Rows
• Lifting Period
  • Incline BP 3x5x195
  • Military Press 3x5x115
  • Reverse Grip Lat Pulldowns 3x10x100

 

[Cereal_Bowl_Assassin]

Have your goals changed since you started?

 

[The ADD]

Have your goals changed since you started?

More times than I can count. Honestly I'm evaluating now trying to figure things out

 

[The ADD]

Conditioning Focus (Outside)

• Warm-Up Period
  • Assault Bike 25 Cals
• Conditioning Period
  • Hill Runs 5x1
  • KB Squat/Carry Combox5
    • 10 Squats
    • KB Front Carry

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Leg Extensions
  • Single Leg RDLs
  • Hip Overs
  • Banded Rows
  • Palloff Press
• Deadlift Period
  • Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 4x5x400

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Shoulder Raises
  • Banded Rows
• Lifting Period
  • Incline BP 3x5x200
  • Military Press 3x5x120
  • Machine Chest Flys 3x10x140

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Leg Extensions
  • Single Leg RDLs
  • Banded Rows
  • Palloff Press
• Deadlift Period
  • Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 4x3x425

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
    
  • Palloff Press
• Lifting Period
  • Military Press 3x5x125
  • Neutral Grip DB Press 3x10x75
  • KB Shoulder Raises 3x15x50

 

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Band Pull-Aparts
  • Leg Extensions
  • Single Leg RDLs
  • Banded Rows
  • Assault Bike 25 cals
• Deadlift Period
  • Double Overhand, Versa Grips, 90% of 1RM, Conventional Deads 4x1x450
  • KB Front Raises 4x15x50
  • Assault Bike 50 cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • KB Shoulder Press
    
  • Push-Ups
  • KB Shoulder Raises
• Lifting Period
  • Military Press 3x5x130
  • Pendlay-Yates Rows 3x10x225

 

[Cereal_Bowl_Assassin]

Upper Body Focus

• Warm-Up Period
  • KB Shoulder Press
    
  • Push-Ups
  • KB Shoulder Raises
• Lifting Period
  • Military Press 3x5x130
  • Pendlay-Yates Rows 3x10x225

Hmm pressing day for me today..might need to "steal" this lol

 

[The ADD]

Hmm pressing day for me today..might need to "steal" this lol

My schedule is hell with work for the rest of the year so it’s was less volume than I want to get back to. Those high rep rows got me good.

Can’t wait until January to establish a new direction.