Saturday, October 07, 2023
New Routines
Below are workout warmups and routines that I will rotate for building balanced progress for October. These will likely change in November.
Deadlift Day
Goblet Squat with plate pause on way up (open slightly wider) x10
Assisted Hip Airplane x10 each side
Banded Hip Bridge x10
Bird Dog x6 each side
Deep Lunge Rotation
Seated Bent Shrug 4x20
Deadlift 3 sets of 5
Hangs for 15 seconds or more 3 or more
Adapted 90/90
Side Stretch on pole
Rehab Only Day A
Banded hip and ankle activation
Curl Up x5
Bird Dog x5
Modified Side Plank x5
Single leg bridge x5 each side
Ham Walkout x5
Single leg Deadlift x5
Deep lunge rotation
Hip Airplane
Banded shoulder dislocates
Suitcase Carry
Goblet Carry
Hangs for 15 seconds or more 3 or more
Side Stretch on pole
Wall Squat
Bench Press and Overhead Press Day
Single Arm Press 4x20
Prone Arm Raises x10
Cross Body Tricep pulldown 4x20 (with band)
Bench Press 3x10
Side Stretch x3 each side
Banded thoracic rotation x5 each side
Shoulder Dissociate with band x10
Bottom up press (kettle-bell when possible) x3 light x3 heavier
Bar only warm up stretch
Overhead Press 3x10
Hangs for 15 seconds or more 3 or more
Rehab Only Day B
Adapted Curl up x5
Bird Dog x5
Adapted Side Plank x5
Banded hip and ankle activation
Deep Lunge Rotation x5
Hip Bridge x10
Single leg hip bridge x5
Suitcase Carry
Goblet Carry
Adapted 90/90 x3
Stand on single leg 60 sec each side
Banded Shoulder dissociates x5
Hangs for 15 seconds or more 3 or more
Side Stretch on pole
Wall Squat
Child Pose
Squat Day
Slow Bodyweight Squat x5
Goblet Squat w stretch & swivel x3
Ham Walkouts x5
Banded Squat x1 each side
Deep Lunge Rotation x3
Squat 3x10
Hangs for 15 seconds or more 3 or more
Side Stretch on pole
Rehab Only Day C
Banded hip and ankle activation
Curl Up x5
Bird Dog x5
Modified Side Plank x5
Single leg bridge x5 each side
Ham Walkout x5
Single leg Deadlift x5
Deep lunge rotation
Hip Airplane
Banded shoulder dislocates
Suitcase Carry
Goblet Carry
Hangs for 15 seconds or more 3 or more
Side Stretch on pole
Wall Squat
(Monday update after talking with a friend)
Here's my long list of Personal Records aka PRs
https://cuerpoaztlan.blogspot.com/2018/04/prs-and-goals.html
My last powerlifting PRs are:
Squat 102.5 kilos (226lbs), Bench 90 kilos (198lbs), and Deadlift 135
kilos (298lbs), total 327.5k (722lbs) at 171.0 pounds on 12/07/19
So for December 2024 I would hope to Squat 250, Bench 225, and Deadlift 320. (All in pounds)
Now to decide if I'm going to write out a reverse plan for that...
