The ADD's Log: Build Back Better

[The ADD]

Lower Body Focus: Still knocking the rust off week(s)

Back Squats: 4x8x275
Single Leg Press: 4x8x230
KB Single Leg RDLs: 4x8x80

 

[The ADD]

Conditioning Focus: Rustoleum Edition
Prowler Push 12x1x160
KB Stair Farmers Walks 12x1x53

 

[The ADD]

Upper Body Focus: Rustoleum Edition
Dips 2x8xBW, 1x6xBW and 1x5xBW
KB Dead Stop Rows 4x8x80
DB Chest Press 4x8x60
KB Upright Rows 4x8x35
Military Press 4x8x95

 

[The ADD]

Lower Body Focus: Rustoleum Edition
Zercher Squats 4x8x210
Paused Back Squats 4x8x205
Leg Extentions 4x8x140
Hamstring Curls 4x8x90

 

[The ADD]

Conditioning Focus:
Tire Flips 1x10
KB Staircase Farmers Walks 1x10x53

 

[The ADD]

Dead Lift Focus presented by Lack of Glycogen

Deads 2x5x405 and 2x5x315
Paused Back Squats 4x5x225

 

[The ADD]

This 4x8 scheme with the shorter rest periods is feeling good. Still tinkering with numbers but I like where it’s headed relative to my goals. My deadlift programming is probably going to drop back to “heavy singles, doubles and triples as I work through the 4x8

 

[The ADD]

Upper Body Focus:
Neutral Grip Pull-Ups 4x8xBW
Incline BP 4x8x155
Yates Rows 4x8x165
Neutral Grip DB Press 4x8x55
Smith Machine Javelin -Press 4x8x20

 

[The ADD]

Lower Body Focus
Back Squats: 4x8x280
Single Leg Press: 4x8x230
KB Single Leg RDLs: 4x8x80
Leg Extensions 4x8x145

 

[The ADD]

Conditioning Focus: Rain Plan Edition
Pause Back Squats 5x5x235
KB Farmers Walks 8x2x62

 

[The ADD]

Upper Body Focus:
Neutral Grip Pull-Ups 4x8x13
KB Dead Stop Rows 4x8x70
DB Chest Press 4x8x65
Military Press 3x8x100 and 2x4x100
Additional Sets/Reps not listed

 

[The ADD]

Lower Body Focus:
Low Handle Trap Bar Deads 4x8x250
Leg Extentions 4x8x145
Pause Back Squats 4x8x210
Hamstring Curls 4x8x90

 

[The ADD]

Conditioning Focus
Zercher Squats 4x8x210
Super Set

• Prowler Push 12x1x110
• Farmers Walk 12x1x62

 

[The ADD]

https://www.t-nation.com/training/the-best-training-method-youre-not-using

 

[The ADD]

Conventional Deads: Ladder Reps @ 410
1-2-3, 1-2-3, 1 (failed reps on 2-3)

Pause Back Squats: Ladder Reps @ 230
2-3-5, 2-3-5, 2-3-5