Getting in Shape for MA

Saturday- Class 1.5 hours

ME Lower
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Front Squat- up to 2x3@140, 140x5
Rom. DL- 3x10@160
Lunges- 3x10@60
Farmers Walks and Plate Curls for grip
 
Sunday
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Sled Dragging forward, backward and pull-throughs
 
Monday ME Upper
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Incline Bench- up to 185x3x2
Pull-Ups- 5x3
DB Bench- 3x12 45lb db's
Hammer Curls- 3x10 25lb db's
 
Wednesday ME Lower
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Squat- up to 185x3x2 195x3
Step-Ups- 3x10 75lbs
Hyperextensions- 3x10 25lbs

Thursday Repetition Upper
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Incline- 4x10 125
Bent Over Row- 3x10 105
DB Military- 3x10 35lb db's
Arm Superset:
A: Close Grip Bench- 3x10 105
B: BB Curl- 3x8 65
 
Today I went to the gravel pit beside my house and did some pretty fun stuff.

Sled drags forward and backward 3x each
Got a limestone rock and did 5 overhead tosses
Got a bigger limestone rock and done 3 long carries
Did some farmers walks with some old concrete bricks
Finished up with 10 snatches w/ another stone
 
Monday ME Upper
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Bench- up to 190x3x3
Bent Over Row- 4x6 125
DB Incline Bench- 3x10 40lb db's
Hammer Curls- 3x10 25lb db's
 
Tuesday had class 1.5 hours

Thursday ME Lower
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Squat- up to 200x5
Good-Morning- 3x10 95
Front Squat- 3x10 95
 
Friday Repetition Upper
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Bench- 3x10 145
Pull-Ups- 4x4 1x3
Front Plate Raise- 3x10 25
Arm Superset:
A)Tri-Extension- 3x10 55
B)BB Curl- 3x8 55
 
Monday ME Upper
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Push Press- 160x3x3
Lat Pulldown- 3x10 100
DB Incline- 3x10 40lb db's
BB Curls- 3x12 45
 
ME Lower
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Deadlift- up to 3 singles at 285
Goodmornings- 3x10 95
Front Squat- 3x10 95

Deadlifts felt good, may have been able to do a little more but I didn't like doing the singles, would rather do triples.
 
ME Upper Monday
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Incline Bench- up to 195x3x2 (increase of 10lbs since last time)
Bent over Rows- 3x5 125
DB Military Press- 3x8 40's
Chins- 3x5 bw

Good increase on incline, but would like to have a much higher row. Might have those as a ME exercise next week. I think I'm also going to put some light o-lifts on RE day for some speed work.
 
ME Lower Wednesday
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Front Squat- up to 175x5
BB Lunges- 3x10 70
Leg Curls- 3x15 50

Yes I know, leg curls....don't flame me. Front squat is a huge increase from last time I maxed on them.
 
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DE Day/ RE Upper
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Powerclean 4x3 100
Powersnatch 4x3 70
Military- 10,8,6 100
Bent Over row- 10,8,8 100
A)Tri Extension- 3x12 40
B) EZ Bar Curl-3x12 40
 
Just thought I should note...I've gotten strict on my diet the last 3-4 weeks and this morning my weight was down to 193(10 pounds). My goal is to be at 180 by Jan. 1st
 
ME Upper
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Flat Bench- up to 205x2 (previous was 190x3x2)
Bent Over DB Row- 4x12 30's
DB Incline- 3x8 55's
Rear Delt Flyes- 3x10 20's
 
DE Lower
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Speed Squats 5x3 100
Lunges 3x10 70
Romanian DL's 3x10 160
 
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