Tresto’s Chem Train

[Tresto]

10/31

W10D2



Slow-mo back extensions:

10x5 sets



HS lat pullover, slow tempo:

+180x10

+270x5

+320x5

+370x5

+400x5



HS CSR, wide pronated:

192x10

282x10

332x10



HS flying bird:

+50x10x5 sets



Quad extensions:

150x10

180x10

210x10

225x10

240x10

255x10

 

[Tresto]

GC Halo, taste the rainbow.

 

[Tresto]

11/4

W10D3

Bench test



Banded bullies

Banded dislocations/rotations

Banded triceps

Scap pushups



Mini band:

PA’s X 20

Pressdowns x 50

Lat push/spread x 10

Facepulls x 20

Hammer curls x 40



KB side bends:

20x20 per side



KB bottoms up press:

20x15 per side



Paused bench, powerbar, comp grip:

45x10

135x5

225x5

315x1

335x1

365x1

405x1

425x1

445x1 PR (9RPE)



3 board press, slow tempo:

425x2x2 sets

 

[Tresto]

11/5

W11D1

Disc rehab



Mini band hip walks x 30



KB goblet squat hold (10sec per rep):

+25x5 sets



SLO mo back extensions:

10x3 sets



Duffin KB upright row:

+15x10

+25x10x3 sets



KB side bends:

+25x20x3 sets per side



Light band hammer curls:

25x4 sets

 

[Tresto]

11/8

W11D2



Banded hangs

Dead hangs



KB leg raise:

15x10 per side



Reverse hyper x nope



Quad extensions, paused:

150x15

165x10

180x10

195x10

210x7

225x7



Cable shoulder adduction:

50x10

60x10



DB lateral raise, paused:

20’sX10

25’sX10

30’sX10



HS flying bird:

+50x10x4 sets

 

[chadmack282]

View attachment 154006
GC Halo, taste the rainbow.

I am a % GC Fan

 

[Tresto]

11/9

W11D3

Grip genie/Alpha gripz

Myofascial release



#1 x 20

#2 x 15

#3 x 10

#4 x 5

#3 x 10

#2 x 40

#1 x 60

AG1x50

AG2x40

AG3x30



Boomstick iliac/psoas release

Boomstick butterfly rollouts

Accumobility ball/boomstick piriformis release

Boomstick floor pullovers

Medicine ball psoas smash

 

[Meetketchup]

Myofascial release

This tool shows you know what the hell you are talking about.

Love me some MR

 

[Tresto]

This tool shows you know what the hell you are talking about.

Love me some MR

Hurts so good! Man I love my boomstick, it’s excellent at digging in pec inserts and really everywhere.

Sucks I’ve been dealing with 3 bulged discs and piriformis syndrome inducing sciatica since October 10 when my dumbass decided it might be a good idea to do SSB shrugs. I broke my rule of no spinal loading, now I’m paying dearly lol.

 

[Tresto]

11/12

W12D1

Meet week



HS lat pullovers:

180x15

270x10

360x5

410x5



Cybex CSR:

130x10

170x10



HS flying bird:

+50x10x3 sets



Single arm lat pull-down:

60x10

75x10

90x10



Cable lateral raise:

30x10

40x10



Rope hammer curls:

60x20

80x10

100x20

 

[KrossOut]

What are you going to open with?

 

[WheyMoreTraps]

Good luck at the meet, show up and show out bro!

 

[Tresto]

What are you going to open with?

424.
Turn up the heat from there and 3rd attempt should be a new raw PR

 

[Tresto]

Good luck at the meet, show up and show out bro!

Thanks brother! I got a good feeling about this one

 

[Tresto]

11/13

W12D2

80% bench/technique grooving



Banded bullies

Banded dislocation/rotation

Banded tris

Scap pushups



Mini band:

Pullaparts x 20

Facepulls x15

Lat push/spread x 10

Pressdowns x 40

Snatch x 10



KB side bends:

20x20 per side



KB bottoms up press:

20x15 per side



Bench, comp pauses, 80%max:

45x10

135x5

225x5

315x1

335x1

365x1

 

[KrossOut]

You didn’t die in competition did you? I’ve been waiting to see how you did!