The ADD's Log: Build Back Better

[The ADD]

Dead Lift Focus
Conventional Deads 4x1x465
Paused Zercher Squats 4x5x205
Death March 1x5x35KB
Farmers Walks 5x2x35KB

 

[The ADD]

Upper Body Focus
Incline BP 4x1x205
Neutral Grip Pull Ups 4x3x35
KB Rows 4x12x53
Neutral Grip DB Chest Press 4x12x50
Decline Push-Ups 4x12

 

[The ADD]

Lower Body Focus
Box Squats 5x5x280
Low Handle Trap Bar Deads 5x10x225
Single Leg Press 5x10x200
Single Leg RDLS 5x10x53KB

 

[The ADD]

Dead Lift Deload Week:
Back Squats 3x5x325 and 3x10x250
Zercher Squats 3x5x225 and 3x10x150
Single Leg RDLS 3x10x62KB

 

[The ADD]

Upper Body Focus
Incline BP 3x4x195
Dead Stop Single Arm KB Rows 3x12x62
Standing Arnold Press 3x12x25
Single Arm DB Chest Press 3x12x35
Dips 3x4xBW

 

[The ADD]

Lower Body Focus
Front Squats 3x4x235 and 3x8x175
Zercher Squats 3x4x235
Seated Ham Curls 3x12x90
Single Leg RDLs 3x12xBW

 

[The ADD]

Conditioning
Staircase Farmers Walks 12x2x50#KB
Hill Runs 1x4

 

[The ADD]

Away for home for a wedding but hit the resort gym yesterday and hit a little upper and lower. Did some Hill runs today.

Notes for upcoming programming:

Tip: Get Linebacker Strong | T Nation

 

[The ADD]

Upper Body Focus
DS KB Rows 3x10x62
Single Arm DB Press 3x10x55
Javilen Press 3x10x20
Standing Overhead Tricep Extentions 3x10x40

 

[The ADD]

Lower Body Focus
Back Squats 1x5x335, 1x335 and 2x15x250 (Target 3x5x335 and 3x10x255)
Single Leg Press 3x10x180
Single Leg RDLs 3x10x62KB

Notes: Warm-Up to lift delay, bar path, depth, hip flexibility

 

[Motife43]

How deep do you get on your squats?

 

[The ADD]

How deep do you get on your squats?

I hit parallel, not much more than that. My back is a little sketchy so I don't attempt full ATG

 

[The ADD]

Lower Body Focus: Knocking the rust off from two weeks of off/on travel.

Zercher Squats: 3x10x190
Single Leg Press: 3x10x225
KB Single Leg RDLs: 3x10x62
Indoor KB Farmers Walks: 1x5x53

 

[The ADD]

Lower Body & Conditioning Focus: Knocking the rust off from two weeks of off/on travel.

Back Squats 3x8x295, 1x6x295 and 1x8x225

KB Stair Farmers Walks 1x8x53

 

[The ADD]

Upper Body Focus: Knocking the rust off from two weeks of off/on travel.
Neutral Grip Pull-Ups 4x8xBW
Flat BP 4x8x160
Z-Press 4x8x75