Some training updates as promised

Well I have pulled my head out of my butt and had 2 solid weeks of training. I'll make it short and sweet.

My objective is a bit of punishment followed by some functional hypertrophy based work.

Chest/Back:

A1) AP Bar Flat Bench with 100 lbs of chains. 125x8, 135x6, 135x6, 135x5. Could've got more
A2) Seated Rows using pronated, supinated and neutral grips 150x10, 165x10, 165x10, 175x8
B1) Incline DB Press with 2 second pause in stretched position. 70x8, 70x8 75x8. Holy Crap these are hard
B2) Pull Ups Fat Grip Bodyweight 3 sets of 8
C1) Trap 3
C2) External Rotaters

Lower Intensification:

A1) 200ft sled drag with 225lbs, This was brutal!!
A2) Seated Calves 3 sets of 15
B1) Step Ups at top of knee level 25 lb db 3 sets of 8
B2) Glute Ham Raises BW 3x8
C1) Poliquin Steps 25 lbs 3x15
C2) DB Swings 3x12 45 lbs

Shoulders/Arms: Going for the guns

A1) Seated Military Press 60x8, 65x 8, 70x4 (Punked Out)
A2) High Pulls 115x10, 125x10, 135x6 Haven't done them in awhile so had to guess where to start
B1) Triceps Circuit of death. Lying Triceps to skull 65x10 no rest, lying triceps to chin 65x10, to floor press 155x10. Weights fell dramatically on floor press, complete failure. Did circuit 3 times
C1) Biceps circuit of death. Reverse curls using a 3210 tempo. I'll explain later 65x10, seated hammer curls 30x10, standing ez bar curl 65xfailure, Two circuits and I was done

Lower Heavy:

A1) Squat to just below parallel using working weight 185 w/50lbs of chains x5, 2nd set same, add loose brief, 185 w/100 lbs of chains 2 sets of 5
A2) Lying Leg Curls 105x8, 120x8, 125x8, 125x7
B1) Reverse Lunge off Box w/30lb db 3x8
B2) Reverse Hyper 3x12
C1) Sprints 4x100ft
C2) Med Ball Slams
C3) V Ups 3x10

The second week was identical. No major adjustments. I had similar results with 5-10% strength advances in most areas. I will log the next 2 weeks when I complete them. I am having a solid week to start. More than likely due to a positive attitude at work. Lots of good vibes in the gym these days (Power Performance). Athletes making good gains. Makes me feel the need to be the leader so I am picking up the pace.

I will be posting some supplement protocols for balancing our energy levels and achieving good mental health. TO BE CONTINUED