The ADD's Log: Build Back Better

[The ADD]

my peoples who did it said they 1) start the race too late in the morning for a race in July & 2) it's some hills near the finish that will make you cuss Jesus out

I've done it three times and made it through fine 2-3. Last year I just didn't train enough which was on me.

The primary hill is a bytch if you don't train for it.

 

[The ADD]

Tuesday Leg Focus
Front Squats: 5x3x275
Snatch Grip Deadlifts: 5x10x225

 

[The ADD]

Wednesday Sprints & Hills
30 yard Sprints x 8
Long Runs x 4
Farmers Walks 4x53KG

 

[The ADD]

Thursday Upper Focus:
Flat BP 3x5x205
BB Rows 4x8x70
Snatch Grip High Pulls 3x8x155
Incline DB Press 3x10x60

 

[The ADD]

Friday Lower Focus:
Zercher Squats 5x8x150
Leg Press 5x15x450
Banded DB Hip Thrust: 5x30x65

 

[The ADD]

Deadlift Focus
Deads 5x5x405
Goblet Squats 5x8x100
Single Leg extensions 5x8x90
Laying Hamstring Curls 5x8x90

 

[The ADD]

Upper Body Focus
Flat BP 3x5x210
Pull-ups 6x5xBW
Snatch Grip High Pulls 3x5x185
Incline DB: 5x5x75

 

[The ADD]

Lower Body Focus
Front Squats: 4x5x275 and 1x3x275
Box Jumps: 5x5x24"
Low Sled Pulls: 5x2x135

 

[The ADD]

Wednesday Conditioning
Hill Runs 10 total

 

[The ADD]

Upper Body Focus:
Flat BP 3x8x200
Pull Ups 3x10xBW
Dips 3x10xBW
Face Pulls 3x10x11 (Machine Setting)

 

[XxBboyxX]

Upper Body Focus:
Flat BP 3x8x200
Pull Ups 3x10xBW
Dips 3x10xBW
Face Pulls 3x10x11 (Machine Setting)

U should really try decline bench press. I threw flat bench in the bushes since doing decline

 

[The ADD]

Friday Lower Focus:
Zercher Squats 5x8x160
Leg Press 5x15x470
Low Sled Pulls 5x135

 

[The ADD]

U should really try decline bench press. I threw flat bench in the bushes since doing decline

It was in my routine but I'm not in shape right now at all. I'm trying to get some strength and endurance back at this point.

 

[The ADD]

Dead Lift Focus
Deads: 3x3x365 and 3x1x450
Farmers Walks: 4x53KG
Single Leg Extentions: 3x10x90
Seated Hamstring Curls: 3x15x90

 

[The ADD]

Upper Body Focus
Flat BP 3x3x215
Pull-ups 5x5xBW+25
SGHP 3x5x185
Dips 4x8xBW
Low Rows 4x10x10 Machine Setting