July 20, 2013 & July 21, 2013 – Rehab & Workout Plan

Still doing some tinkering but I feel I have most of my thoughts clear on training. This is the template I got right now and hopefully if all is well, I'll be going in full swing tomorrow.

Monday – Overhead Events
Main Lifts
Event Specific Overhead – 5/3/1
Supplementary Lifts
Supports/Lockouts/Secondary Event Specific Overhead
Accessory Lifts
Band Triceps Pushdowns/Band Face Pulls – 4x25/25

Tuesday – ME LB
Main Lifts
Week 1 – A type of Deadlift
Week 2 – A type of Rack Pull
Week 3 – A type of Box Squat or Sumo Pull
Supplementary Lifts
Romanian Deadlift – 3x8
Glute Ham Raise – 5×5-8
Accessory Lifts
Chair Sumo Deadlift – 3x12
Ab Wheel – 3x12

Thursday – DE LB
Main Lifts
18” Box Squats w/ Bands – 10×2
Week 1 – 57% + 145lbs of bands
Week 2 – 57% + 175lbs of bands
Week 3 – 57% + 200lbs of bands
Week 4 – 57% + 145lbs of bands
Week 5 – 60% + 145lbs of bands
Week 6 – 63% + 145lbs of bands
Supplementary Lifts
21” Axle Front Box Squats – 3x8
Safety Squat Bar Step-ups – 3x5/5
Accessory Lifts
One Leg Angled Leg Presses – 3x8-12
Leg Lifts – 3x12

Friday – ME UB
Main Lifts
Week 1 – A type of Bench Press
Week 2 – A type of Board Press or Band Press
Week 3 – A type of Incline Bench Press
Supplementary Lifts
Strict Presses – 3x8
Accessory Lifts
Chest Supported Rows – 4×8-12
Overhead EZ Curl Bar Triceps Extensions – 3x8-12
IYT’s – 3x12

Saturday – Events
Whatever, usually 3 exercises

I've got close to 17 weeks to prep for this show so hopefully this does the trick and gets me back to kicking butt.

July 20, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Not as lazy as last week. Had to get up a somewhat reasonably hour to drive Brooke out for her last event day before the show. She put in good work. Waited until later in the day to go for a walk and then do my rehab stuff. Dropped some more exercises that I felt were redundant.

July 21, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Took care of this a bit earlier in the day than yesterday. Dealing with squash bugs in the garden that were ravaging our zucchini plants. Much the same as yesterday in regards to walking and rehab stuff. I think this is the last week of two rehab sessions a week and bring it down to one with a light event day.