djfLift Yarak Log

[djflift]

#OBz @W13D1: ME-UPPER

TrainHeroic
September 16, 2024

Upper Body Warm Up
Standing Scapula CAR — Prescribed work is to be performed on both sides.
Reps 3 3 3
Chicken Wing: 3x6 @TEMPO: 2/2/2/-
Reps 6 6 6
Single Arm Serratus Push Up: 3x6 @TEMPO: -/2/2/- Prescribed work is to be performed on both sides.
Reps 6 6 6

Behind the Neck Push Press: 3x3 @Reactive tempo. The falling of one rep should initiate the dip/drive of the next rep. Start at an RPE 6, and make 2.5% jumps each set thereafter. This is a primer, so we're looking for speed and explosiveness, not necessarily big weights. Only add more weight over last week if you both: - Maintained good control of the dip/drive with the reactive tempo - Moved the bar with good speed Take 60-90 seconds of rest between sets.
Reps 3 3 3
Weight 35 45 75

BB Clean & Press: Est. 1RM
Reps 1 1 1 1
Weight 75 95 125 175

Incline DB Bench Press: 3xMaxReps No prescribed tempo. 30-45 degree angle on the bench. Increase the weight over last week by 10%. Work to failure on each set, taking exactly 1 minute of rest between sets. Take 3 minutes of rest before moving on to the next protocol.
Reps 25 10 10
Weight 30 45 50

Iso Pull Up: 4x5 Try as hard as you can to hold yourself at the top of each rep for 2-3 seconds.
Reps 5 5 5 5
Banded Front Raise: 4x10 @TEMPO: -/1/3/- Work to an RIR of 1-2 in the 8-12 rep range.
Reps 10 10 10 10

Inverted Row: 3x6 @TEMPO: -/5/-/- Work to an RIR of 1-2 on each set. Try to overload the difficulty of the exercise by either: - Lowering the height of the bar - Increasing the height of your feet - Adding weight across your chest
Reps 6 6 6
Barbell Shoulder Extension: 3x10 @TEMPO: -/1/2/- Work to an RIR of 1-2 on each set in the 8-12 rep range.
Reps 10 10 10
Weight

Take 20-30 seonds of rest between sides until all prescribed work is complete.
KB OH Ext: 3x5-8 @TEMPO: -/1/3/- Work to an RIR of 0-1 in the 5-8 rep range. Push the rep range!
Reps 10 6 6
Weight 35
Standing Overhead Pallof Press: 3x6 @TEMPO: 3/-/3/- Prescribed work is to be performed on both sides.
Reps 6 6 6

[djflift]

#OBz @W13D2: ME-LOWER

@TrainHeroic
September 17, 2024

Lower Body Warm Up
Couch Mobilization
25 25 25
Reverse Lunge with Overhead Reach — Alternate sides from rep to rep. Prescribed work is to be performed on both sides.
Reps 6 6 6

Switching Split Squat Jumps: 6/4/3. For coord/height/load. On the third set, try to get as high as possible in the air, but load the movement with a DB in each hand. The total of the two DB's should add up to roughly 10-15% of your bodyweight. Take 1-2 minutes of rest between sets.
Reps 6 4 3

Rack/Sled Pull* — Note that wagon wheels make this lift a 13" deadlift. If you don't have wagon wheels, you can substitute a block pull or a rack pull where the bar is at 13" to start. Attach Bands: You're looking to attach bands such that at lockout they're adding 10-15% of your deadlift 1RM in weight to the bar. You're working to an RPE 10.
Reps 1 1 1 1 1 1
Weight 245 315 365* 330 380 430
Note: *tweaked #lowback on rack pull, reset sled @10'

Belt Squat: 4x3. Take 2-3 minutes of rest between sets.
Reps 3 3 3 3
Weight 70 140 70 70

McGill Side Plank: Take 20-30 seconds of rest between sides until all prescribed work is complete.
45s 45s 45s*
Swap: *Deadbugsx20

[djflift]

#DJMC @W13D3: CO-LSS

September 18, 2024 @ 5:14 AM
@MudCreek - #4/1s

Distance: 2.33 mi
Time: 41:31
Avg Pace: 17:49 /mi
Total Ascent: 47 ft
Calories: 250