The ADD's Log: Build Back Better

[The ADD]

Power Lower: A very strange session. At no point did I feel dialed in for the session but I hit all my reps clean.

Front Squats 5x5x265
Zercher Squats:5x5x205
Hex Bar Jump Squats 5x8x135
Seated Hamstring Curls:5x8x120
Farmers Walks: 4x70#DBs

 

[The ADD]

Heavy Upper:
Incline BB BP: 5x5x220 and 1x15x165
Snatch Grip High Pulls: 3x6x165
Pull-Ups: 5x5x25# and 1x9xBW
Triple Set:
Rear Delt Machine 4x10x165
Palm Facing DB Press: 4x10x70
Cuban Press: 4x10x20

 

[The ADD]

Going to shoot for a weekly calorie count of 14K after Labor Day:

Sunday: Carb Backload: 2,600 cals with 350 Carbs
Monday: 1,760
Tuesday:1,760
Wednesday:Carb Backload: 2,600 cals with 350 Carbs
Thursday:1,760
Friday:1,760
Saturday:1,760

 

[The ADD]

Lower PT:
Hamstring Curls: 1x130x10, 1x10x135, 1x10x140, 1x7x145

Super Set:
Box jumps 3x20xBW (2nd box)
KB Walking Lunges: 3 sets

Super Set:
Front Squats: 3x10x185
Low Sled Pushes 1x135, 1x170, 1x195

Single Leg Press: 3x20x180

 

[The ADD]

Today's session include enough cardio that I'm going to shoot for heavy deads tomorrow.

 

[The ADD]

Deadlift Session
1x10x225
2x5x320
2x3x370
2x1x460
1x1x470 (PR))

 

[The ADD]

Upper Body PT:
Superset Flat Bench Press Block: 1x15x185, 1x12x205, 2x8x225 and 1x5x265 and Chin-Ups 2x10 & Overhand Pullups 2x10
Superset:Bent Row 3x10x135 and Hang Cleans 3x10x135
Superset: Low Machine Rows 4x15x110 and Push-Ups 4x15

Being weak and out of shape sucks

 

[The ADD]

Strength & Conditioning: Felt like I was going to die out there. The line up was the usual

Sled Pushes
Tire Flips
Tire Burpee hops
One leg jumps
Battle Ropes

 

[The ADD]

Power Lower:
Front Squats 6x2x275 and 1x8x205
Low Sled Pushes 4x160
Seated Hamstring Curls 4x10x120
Leg Extentions: 4x15x150

 

[The ADD]

Heavy Upper:
Incline BB BP: 6x2x225 and 1x6x205
Snatch Grip High Pulls: 3x6x165
Pull-Ups: 5x5x25# and 1x10xBW
Triple Set:
Rear Delt Machine 4x10x165
Palm Facing DB Press: 4x10x70
Cuban Press: 4x10x25

 

[The ADD]

Going to shoot for a weekly calorie count of 14K after Labor Day:

Sunday: Carb Backload: 2,600 cals with 350 Carbs
Monday: 1,760
Tuesday:1,760
Wednesday:Carb Backload: 2,600 cals with 350 Carbs
Thursday:1,760
Friday:1,760
Saturday:1,760

 

[The ADD]

Forgot to log yesterday's PT it was lower body and hell. No compound movements a lot of set-up/over/tap movements using y'all brackets and a little machine work with leg extentions and hamstring curls.

Dead Lifts in a few hours

 

[The ADD]

Dead Day: That was trash. Low cals, and not enough sleep is no bueno:

5x3x425

 

[The ADD]

Definitely going to up the cals and dive back into Carb Backloading after Labor Day

Or maybe not. The scale this morning was

 

[The ADD]

Yesterday was Block Flat BP
1x5x225,1x5x245,1x5x255, 1x5x265,1x5x275
&
Biceps Curls
5x10x80

Went outside and hit sleds, hops and ropes for the second half.

No gym today or tomorrow.