The ADD's Log: Build Back Better

[The ADD]

Upper Body Hyper Phat-Ish

• Cross Training Warm-Up
  • Assault Bike: 6:00 (1 Round)
  • KB Goblet Squats 5x10x80
  • KB Farmers Walks 5x10x80
• Pendlay-Yates Rows 3x3x305
• Incline BP 6x3x180
• Snatch Grip High Pulls 3x6x185
• DB Bent Delt Scoops 3x16x40

 

[The ADD]

Lower Body Power Phat-Ish

• Back Squats 3x6x290 & 3x12x235

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 3x5x450 (85% of 1RM)

 

[The ADD]

Upper Body Hyper Phat-Ish

• Cross Training Warm-Up
  • Assault Bike: 6:00(2 Rounds)
  • KB Farmers Walks 6x2x80
• Pendlay-Yates Rows 3x6x275
• Flat BP 3x6x200
• Snatch Grip High Pulls 3x3x195

 

[The ADD]

Cross Training Session

• Cross Training’ish
  • Assault Bike 4:00 Minutes
  • Kneeling KB Snatches 2x4x36
    Assault Bike: 6:00(2 Rounds)
  • KB Goblet Squats 6x10x80
  • Trap Bar Farmers Walks 12x1x225
  • Assault Bike 6:00 Minutes

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 3x3x475 (90 % of 1RM)

 

[Bboystyle]

Convention Deadlift Program

• Conventional Deadlifts 3x3x475 (90 % of 1RM)

i did full body today and them deadlifts might have to be taken out of the routine for me. My lower back has been sore for a minute. Years of deadlifting might of taken a toll on me. Tread carefully breh.

 

[The ADD]

i did full body today and them deadlifts might have to be taken out of the routine for me. My lower back has been sore for a minute. Years of deadlifting might of taken a toll on me. Tread carefully breh.

Same, that’s why I only do them on a dedicated day and depending on volume and how I feel I might not do anything else working set wise.

 

[The ADD]

Lower Body Hyper Phat-Ish

• Back Squats 6x3x300 & 3x6x275

 

[The ADD]

Upper Body Hyper Phat-Ish

• Pendlay-Yates Rows 3x6x280
• Flat BP 2x6x205 & 1x5x205

 

[The ADD]

Lower Body

• Goblet Squats 3x10x100
• Trap Bar Deadlifts 3x5x350

 

[The ADD]

Convention Deadlift Program

• Conventional Deadlifts 3x1x500 (95% of 1RM)
• KB Farmers Walks 3x3x80
• KB Waiters Carries 3x2x44

 

[The ADD]

Lower Body Power Phat-Ish

• Back Squats 3x6x300
• Single Leg Press 3x12x180
• Assault Bike Sprints 8:00
  • 2 minute warmup
  • 15 second sprint every minute

 

[The ADD]

Upper Body Hyper Phat-Ish

• Circuit Training Warmup
• Pendlay-Yates Rows 3x3x310

 

[The ADD]

Lower Body Power Phat-Ish

• Back Squats 3x6x305
• Single Leg RDL 3x12x80