I can’t think of a better way to kick-off my 45th year than a fast and furious romp with brother iron. Age is a societal tag that means nothing to me.
Sleep: 6 hours, like a rock. Rise-and-shine 4:30AM, Gym 6:30 – 7:15. Fasted + coffee. Steak salad for last night’s dinner, 7:30 PM.
Warm up: bounds and 50 meter sprints, push-ups and pull-ups to break sweat. Ballistic stretching.
Strength-speed emphasis on all:
RDLs: worked up to 3 sets of 3 @275 (explosive out of the hole, 5-count eccentric).
Weighted Dips: 70lbs (3 mini-sets rest-pause x 2 reps ea. mini set, i.e., 6 total reps per set) x 5 total “sets”. 2 reps, pause; 2 reps, pause…
RDL + Snatch grip high pulls: 175 x 5 reps x 3 sets. Explosive RDL to high hang, pause, snatch grip high pull out of RDL foot base.
RDLs super-setted w/ dips, then RDL + high pulls supper setted with dips. B/T set cns prime: drop squat + reflex vert x 3, ballistic dips x 3.