Swans05 Back to Life Program

[swanso5]

wed

wu...

deads 5 x 3 2 128.5kgs

reverse lunge w/ front squat grip 3 x 8 @ 52.5kgs

split stance cable diagoinal pres 3 x 8 @ 80pd

paired with

glute ham raise 3 x 8 @ 6kgs

thu

wu...

bench press 5 x 3 @ 92.5kgs

paired with

semi supinated pull up 5 x 3 @ 21.25kgs

single arm push pres 3 x 8 @ 30kgs

paired with

seate 2 cable row 3 x 8 @ 210pd

rower roll out from toes 3 x 8

paired with

side lying external rotation 3 x 10 @ 4kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

sat

wu...

square jumps 3 x 10 laps
pogo jumps 4 x 20
low squat sprint x 25secs

box squat 4 x 6 @ 90kgs

paird with

rotating push up 3 x 6

standing 1 arm cable row 3 x 8 @ 220pd and a lower bar

paired

db walking lunge 3 x 6 @ 30kgs

landmine 3 x 5 @ 20kgs

[swanso5]

mon

wu...

front squat 6 x 2 @ 55kgs, 45secs rest

single leg db romanian deadlift 3 x 10 @ 30kgs

paired with

low incline alternate db chest oress 3 x 6 @ 32.5kgs...1st set was done bilaterally

bb chest supported row 4 x 6 @ 70kgs

paired with

diagonal cable press w/ split stance 3 x 8 @ 90pds

bb curl 1 x 8 @ 40kgs

paired with

bb tricep extension 1 x 8 @ 40kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

tue

is usually an off day but i has an hr off at work and got the fiance to train me during one of her sessions

x trainer x 3mins

rolling/mobilisations

squats / push ups / inverted rows 3 x 10

plate push with 2 x 20kg plates up and back / rower db row pikes / dip push ups / x trainer x 1min at level 8

single arm inverted row x 6 / breakdancers x 10 / bike x 100 standing up

100 skips

all in 25 - 30mins

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Good for her, already "training" you before you get married!

[swanso5]

wed

wu...

low barrier jumps 4 6

pogo jumps 4 x 12

deads 5 x 3 @ 132kgs

bb reverse lunge 3 x 8 @ 55kgs
- after 3rd set heart rate was at 160 something - who needs shitty cardio??

pallof press isometric 3 x (3 x 10secs) @ 90pds

paired with

glute ham raise 3 x 8 @ 7.5kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

thu

wu...

bench 5 x 3 @ 95kgs

paired with

semi supinated pull up 5x 3 @ 22.5kgs

single arm push press 3 x 8 @ 30kgs

paired with

seated 2 cable row 3 x 8 @ 220pd

rower roll outs 3 x 8

paired with

side lying ext rot 3 x 10 @ 4kgs

deload next week then go again with different exercises

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

sat

wu...

square jumps 4 x 10 laps

pogo jumps 3 x 30

low sqwuat sprint 1 x 30secs

box squats 4 x 6 @ 95kgs

paired with

rotating push up 3 x 7

standing 1 arm cable row 3 x 8 @ 220pd at a lower cable arm

paired

db walking lunge 3 x 6 @ 30kgs

landmine 3 x 5 @ 20kgs

paired with

bb curl 1 x 8 @ 40kgs

and

tri ext 1 x 8 @ 40kgs

deload this

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

mon

wu...

no speed and quickness work this week

front squat 6 x 2 @ 55kgs

paired with

sl rdl @ 32.5kgs 3 x 6

paired with

low incline alternating press 3 x 4 @ 30kgs

chest supported bb row 3 x 5 @ 70kgs

paired with

diagonal cable press 3 x 8 @ 100pd

bb curl 2 x 6 @ 40kgs

paired with

bb tri ext 2 x 6 @ 40kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

wed

wu...

box squats 3 x 5 @ 90kgs

bb reverse lunge 3 x 5 @ 55kgs

rower roll outs 3 x 6

paired with

glute ham raises 3 x 5 @ 7.5kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

thu

wu...

semi supinated pull ups 3 x 3 @ 20kgs

paired with

rotating push ups 3 x 8

paired with

pallof press isometrics 3 x (3 x 10) @ 100pds


sa push press 3 x 5 @ 30kgs

paired with

seated 2 cable row 3 x 8 @ 220pds

paired with

side lying ext rot 3 x 10 @ 4kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

sat

last workout of deload week so i thought i'd test deads/bench

wu...

standing 1 arm cable row 3 x 8 @ 220pds

paired with

db walking lunge 3 x 4 @ 27.5kgs

paired with

landmines 3 x 5 @ 27.5kgs

bench test 4 x 60kgs, 2 x 80, 1 x 90, 1 x 100, 1 x 110, 1 x 112.5kgs

deads test 3 x 80, 2 x 100, 1 x 122, 1 x 137, 1 x 147.5, 1 x 152kgs - grip slipped a bit but just got there...i have the smallest hands and i only have half the nerve activity in right hand then i should...may need to invest in some straps unfortunately

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;