Archive for October, 2010

Training Log

Posted: October 30, 2010 in Uncategorized

Friday, October 29, 2010 @ SAS

SMR – pvc, stick, and lax ball.
Dynamic warm-up.

Accessory Day

a1) Bulgarian Squat 3 x 15 @ 25lbs
a2) Blast Strap Push-ups 3 x 15
a3) Body Rows 3 x 10
a4) Reverse Hyper 3 x 15 @ bw

b1) DB Curls 3 x 15 @ 20lbs
b2) Band Pushdowns 3 x 15
b3) Band Pullapart 3 x 15

c1) Band Ab Pulldowns to the front 2 x 10
c2) High Band Sidebends 2 x 10

Solid session today. Had a really good pace going and moved some blood around. Pumped to hit some events tomorrow with Lance the Tycoon.

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Training Log

Posted: October 28, 2010 in Uncategorized
Wednesday, October 27, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

12″ DL 5 @ 135, 5 @ 25, 3 @ 315, 3 @ 405, 3 @ 495 (belt), 3 @ 585 (belt), 1 @ 635 (belt) – this is a tough position for me. It takes the leg drive right out of the start, very tough to get any speed at all.
Military Press 5 @ 65%, 5 @ 75%, 5 @ 85% using 225 as working max.
5 @ 95, 5 @ 145, 5 @ 170, 5 @ 190 – prescribed reps only, Nice and crisp.

Chin-ups with Blast Strap Handles 3 x 5 – getting better. will up the reps next week.
SSB Zercher Squat 8 @ 225, 8 2 275, 8 @ 295 – this absolutely blasted my abs.

Ab Pulldowns with Spud Strap 2 x 12 @ 140lbs – solid work here.
Back Extension with Plate Behind Head 2 x 10 @ 25lbs

Solid session tonight. My back was pretty destroyed warming up for the DLs but loosened up as I went along. Got some good accessory work in as well.

Onward and upward.


Training Log

Posted: October 26, 2010 in Uncategorized

Monday, October 25, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

No belt today.

Shoulder Circuit (rear, side, front, press) 10 @ 5lbs

Speed Box Squat (13″ + airex pad) 5 x 3 @ 225 + purple bands – good amount of tension at top and still at the bottom as well.
Steep Incline Press (45ish degrees) 2 x 5 @ 135, 3 @ 185, 3 @ 225, 3 @ 275, 3 @ 295, 3 @ 315 – nice and solid set. Took me until the last two sets to find a good groove with this one.

One Arm DB Row 3 x 10 @ 130lbs – tough on the wrist with this one. Lots of strength to spare but I want to progress as my wrist/hand allows me to. It has improved a lot over the last month so I am not too worried.
SLDL 3 x 10 @ 185lbs – didn’t go heavy on this one because my back was going to break in half. I was sure to really explode and push the hips through at the top.

Chuck V Pulldown/Row 2 x 15 – picked this over a more intense upper back move to spare my grip.
Bench Press 2 x 15 @ 225 – very easy. Felt a little burn on the second set but I got the work in.

Solid workout tonight. I felt a bit shitty and sluggish going in but I just stuck to the plan and hit the numbers I was going for. Sometimes you’re the hammer and sometimes you have to be the nail.

Onward and upward.

Training Log

Posted: October 23, 2010 in Uncategorized

Friday, October 22, 2010 @ SAS

SMR – pvc, stic, lax ball.
Dynamic warm-up.

Log Press (one clean + press for reps) 2 x 5 @ 135, 3 @ 175, 3 @ 220, 3 x 3 @ 240 – just working on perfect form and solid leg drive. Obviously very easy and technique felt good. Will stick with lighter weights for a while and build a nice foundation of speed and technique for next season. This strategy worked great for me last off-season so I will continue to use it this year.

Farmers DLs 5 @ 190lbs, 5 @ 260lbs + hold (belt), 2 @ 330lbs + hold (belt), 5 @ 260lbs + hold, 5 @ 190lbs + hold – these went really well. Just testing out some new farmers that I got from Rich and Paul modified. Not exactly sure what the weighted but am estimating them at around 190lbs empty. Hands/wrists are coming along nicely and grip felt pretty good on these.

Band Ab Pulldowns with Spud Strap 3 x 12 – the tension on these was crazy. I tried for a pause at the bottom of each rep and flexed as hard as possible. I think I will be sore from these tomorrow.

Ran out of time for this session. I may hit some more accessories at some point tomorrow but I will base it on how I feel.

Training Log

Posted: October 22, 2010 in Uncategorized
Thursday, October 21, 2010 @ SAS

SMR – pvc, stick and lax ball.

Accessory Session

LYTP 8 @ bw

a1) Bulgarian Squat 15 @ bw, Cossock Squat 15 @ bw, Bulgarian Squat 15 @ 25lbs
a2) Blast Strap Push-ups 3 x 15
a3) Body Row 3 x 10 – feeling my lats from Chins yesterday.

b1) DB Hammer Curls 15 @ 30lbs, 15 @ 40lbs, 15 @ 50lbs
b2) Band Pushdowns 3 x 15 @ green
b3) Band Pullapart 3 x 15 @ purple

c1) Leg Raises on Ball 2 x 20
c2) Low Cable Sidebends with Spud Strap Around Forearm 2 x 12 @ stack

Solid session tonight. Pace was pretty quick and my upper body had a pretty serious pump during circuit B. Going to try and add in some more lower body work on this day in the future. For now my focus is on killing the main sessions and using this day to get some smaller movements in that help keep me healthy. I will gradually try and covert it into a hypertrophy focused day as well.

Onward and upward.


Training Log

Posted: October 21, 2010 in Uncategorized
Wednesday, October 20, 2010 @ SAS

SMR – pvc, stick, lax ball.
Dynamic warm-up.

No belt today.

a1) Speed DL 3 @ 315, 2 x 3 @ 365, 2 x 3 @ 385 – decent speed but not amazing. I think making these a regular thing will really help my technique and speed off the floor.
a2) Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 225 as working max.
5 @ 95, 5 @ 135, 3 @ 160, 3 @ 180, 8 @ 205 – felt nice and solid. Shoulders are feeling pretty strong these days. Need to be sure to stay on top of prehab exercises as well.

b1) Chin-ups Using Blast Strap Handles 3 x 5 – felt pretty good considering I had to take 6 weeks off from these. Last set was the best.
b2) Front Squat 3 x 10 @ 225 – just getting some work in here.

c1) Incline DB Press 2 x 15 @ 100lbs – very solid and not a max effort on either set.
c2) Cable Seated Row with Free Handles 2 x 12 @ 200lbs

Solid workout tonight. Legs were a bit shot from Monday still but I got done what needed to happen. I will hit a light accessory session at some point tomorrow.

Onward and upward.


Training Log

Posted: October 19, 2010 in Uncategorized

Monday, October 18, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

No belt today.

Squat – work to 5RM
5 @ 135, 5 @ 225, 5 @ 315, 2 @ 405, 5 @ 475 – PB, very solid set. Was good for 5 @ 495 today. Playing it conservative.

Bench Press – work to 5RM
2 x 5 @ 135, 5 @ 225, 5 @ 275, 8 @ 315 – PB. Was supposed to do 5 but it felt good so I kept on going. Decent place to start.

a1) DB Row 3 x 12 @ 110 – not too hard but I was super strict and mainly am working my grip back in from the hand/wrist injury.
a2) SSB GM 3 x 8 @ 185 – real focus on glutes throughout the whole rep.

b1) Low Cable Pullthrough 2 x 12
b2) Sit-ups with Weight Behind Head 2 x 10 @ 45lbs – midsection is really strong right now.

Solid workout tonight. Great to be back into it. Everything is feeling pretty good except my right shin/ankle/foot which is still banged up from Oktoberfest.