Archive for May, 2011

Training Log

Posted: May 21, 2011 in Uncategorized

Friday, May 20, 2011 @ SAS

SMR – pvc and lax ball.
Jumping Jacks x 50.
Seal Jacks x 50.
Hurdle mobility.

Med Ball Backwards OH Throw 3 x 6 @ 5kg

Log Press (clean each rep, no belt) 6 @ 135, 3 @ 175, 1 @ 220, 5 @ 240, 3 @ 260 – all of the sets felt pretty good here. Will continue to work this up over the next few weeks and will add in a few heavier singles too.

Trap Bar DL (high handle, small bar, no belt) – worked up to 10 @ 5 plates deadstop each rep.

Sandbag Load – 50.5″ platform, 275lbs Sandbag

Bunch of Singles once I figured it out. When the bag dropped down and reshuffled it was impossible to grab. As it gets more mangled it is getting more manageable to use.

That’s it for today. Didn’t want to push it with my back. It feels pretty good but I want to see how it feels tomorrow after all of this. If I feel good I will probably hit some light training tomorrow.

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Training Log

Posted: May 20, 2011 in Uncategorized
Thursday, May 19, 2011 @ SAS

Had to move my workout to today due to a busy day teaching, coaching rugby and a few end of year events for my students.

Going in felt a little tired. Didn’t get much sleep last night a rough rugby loss. It’s funny, coaching is way more stressful for me than playing ever was.

Excuses aside…here it is:

SMR – pvc and lax ball.
Extended dynamic warm-up, field version.

Sprints 4 x 10m, 3 x 20m – feeling better each time I do them.
Box Jumps 5 x 1 @ 40.75″ – a lot better than Monday, nice and crisp. Last one was the best.

DB Shoulder Press 2 x 12 @ 65 – scaled this back a bit today because my shoulders and traps were feeling a bit off.
Chin-ups with Blast Strap Handles 10, 2 x 5 – not great today. Once the first set felt tough I decided to break up my next 10 to keep the quality high.

Squats 3 x 6 @ 68%
6 @ 135, 6 @ 225, 3 x 6 @ 340 – last set was the best. I struggled with the groove on the first 2 sets.

DB Lunges 2 x 10 @ 50lbs
Blast Strap Fallouts 3 x 10

Training Log

Posted: May 18, 2011 in Uncategorized
Tuesday, March 17, 2011 @ SAS

Rower

3 x 250m

SMR – pvc and lax ball.

Extensive Med Ball – 20 chest, 20 right, 20 left, 20 OH x 3 rounds.

Mobilization for hip flexors, glutes and groin.
Static stretching for pecs and lats.

Feeling like a million bucks.

Training Log

Posted: May 17, 2011 in Uncategorized
Monday, May 16, 2011 @ SAS

SMR – pvc and lax ball.
Juggernaut Warm-up.

Box Jumps 4 x 2 @ 40.75″ – took a few reps to get into this one.
Med Ball Squat Throw 3 x 6 @ 5kg

Bench Press 3 x 6 @ 68%
2 x 6 @ 135, 3 x 6 @ 250 – nice and easy, as it should be.
One Arm DB Row 3 x 12 @ 150lbs

Back Extension 2 x 15 @ bw
Body Saw 2 x 12
Pallof Press 2 x 12

Incline DB Press Drop Set 12 @ 100lbs + 8 @ 75lbs + 8 @ 50lbs
CSR with Fat Gripz Drop Set 10 @ 205 + 10 @ 175 + 10 @ 145

Face Pulls 2 x 15
Low Rope Curls Drop Set 10 + 10 + 10 + 10

Pretty solid workout tonight. Jumps weren’t great but we’ll see how they turn out on Wednesday.

Training Log

Posted: May 16, 2011 in Uncategorized

Saturday, May 14, 2011 @ SAS

SMR – pvc and lax ball.
Hurdle Mobility in power rack.

Med Ball Backwards OH Throw 3 x 6 @ 5kg

Log Press (clean + press each rep, no belt) 6 @ 135, 3 @ 175, 2 x 5 @ 220, 1 @ 270, 1 @ 290 – this all felt very good. I will up the weight next week and probably include a drop set for the conditioning aspect.

Trap Bar DL (small bar, high handles) 5 @ 2 plates, 5 @ 3 plates, 5 @ 4 plates, 5 @ 5 plates, 1 @ 6 plates (belt) – was just testing things out here and got some decent work in. My back felt ok. No real pain but a bit of discomfort. I think I will use the trap bar to build myself up for OSM.

One Arm Farmers Walks – worked up to a few runs with 100lbs DB.

That was it for today because I had to rush to coach a rugby game. On the bright side, we beat the shit out of our biggest rival and are looking good going into the playoffs.

Training Log

Posted: May 13, 2011 in Uncategorized

It’s beena  while since I have posted on here but I have been training. A few thing shave happened along the way.
– Competition: went pretty well except I injured my back and it hurt my log performace and then had to drop out
– Back injury: been working around this for about a month now, getting better but never quick enough.
– Switched my training up totally. Going with a more athletic template for the simple reason that I wanted to and training was losing its fun for me.

Thursday, March 31, 2011 @ SAS

SMR – pvc, stick and lax ball.
Scap Floor Slides.
LYTW x 8.

Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 250 as working max.
5 @ 95, 3 @ 135, 3 @ 175, 3 @ 200, 3 @ 225 – only required reps today. Left biceps was killing me on all these sets.

Neutral Grip Chins with Fat Gripz 3 x 5 – went easy on these to preserve my biceps.

a1) Band Pushdowns 2 x 25
a2) Band Pullapart 2 x 25

DB Hammer Curls with Slow Eccentric 2 x 10 @ 20lbs

Extreme stretching for pecs with a lot of SMR on pec minor as well. Made left shoulder and arm feel a lot better.

Nothing insane in this workout by any means, just some upper body accessory work as the plan dictates.

 
Saturday, April 2, 2011 @ SAS

SMR – pvc, stick and lax ball.

Log Press (one clean + press for reps) 6 @ 135, 3 @ 175, 3 @ 220, 1 @ 270 (belt), 3 @ 290 (belt), 5 @ 270 (belt) – felt pretty good. Form was on and I need to continually focus on aggressive leg drive.

Farmer’s Walk – 75 foot course

50 feet @ 200lbs
150 feet @ 270lbs – good speed and control
150 feet @ 290lbs – better than the run at 270.

Deadlift

5 @ 225
3 @ 315
1 @ 405 (suit + belt)
1 @ 495 (suit + belt)
3 @ 585 (suit + belt) – felt pretty good.
3 @ 545 (suit + belt, touch and go) – just wanted to feel the suit and how it would work for touch and go reps.

Sandbag Carry – 50 foot course

50 feet @ 270lbs
100 feet @ 270lbs
150 feet @ 270lbs

Carried all sets in the “horizontal” position. It was good for speed but absolutely killed my air once it slid down a little.

Solid session today. Feeling good going into Trenton in two weeks.

 
Monday, April 4, 2011 @ SAS

SMR – pvc, stick and lax ball.
Scap Floor Slides x 10.
Scap Push-ups x 10.

Bench Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 3 @ 315, 3 @ 335, 3 @ 315 – not too hard but didn’t have a great groove on this today.

One Arm DB Row 10 @ 170, 2 x 10 @ 150 – very tough to hold onto. It’s funny because 3 x 15 @ 150lbs wasn’t too bad but once I go up to 170lbs it’s a whole different ball game.

a1) Blast Strap Push-ups 2 x 20
a2) Body Row with Fat Gripz 3 x 12

b1) Band Pushdowns 2 x 20
b2) Band Pullapart with Palms Up 2 x 20

DB Hammer Curls 10 @ 30lbs + 15 @ 20lbs + 20 @ 10lbs – one giant set.

 
Tuesday, April 12, 2011 @ SAS

SMR – pvc on upper back.
Simple six.
Shoulder Circuit 10 @ 5lbs

Incline Press 2 x 5 @ 135, 5 @ 225, 5 @ 275, 5 @ 225
Seated Row 3 x 10
Band Pullapart 3 x 15
Band Pushdown 3 x 15
DC Hammer Curl with Fat Gripz 3 x 15

 
Wednesday, April 20, 2011 @ SAS

Will do a write up fro Trenton in the next few days.

little rehab work for my back.

Have been doing some rolling/lax ball and stretching for my hips/back in the last few days.

SMR – pvc, lax ball and stick. Special focus with the lax ball on my glutes, pretty painful.

Seated Glute Stretch 2 x 30 seconds.
Hip Flexor/RF Stretch 2 x 30 seconds.

a1) Reverse Hyper on GHR 2 x 15
a2) Mountain Climbers with Glute Activation 2 x 10 each leg

b1) Body Saw 2 x 10
b2) Lying Hip Circles Forwards and Backwards 2 x 10

c1) Hip Thrusts with Pause at Top 2 x 12
c2) Groiners 2 x 10

d1) Pallof Press with Pause 2 x 10 @ 22.5lbs
d2) Hip Flexor/RF Stretch 2 x 30 seconds

All of this went pretty well. No real pain but a little discomfort here and there. I should be 80% or so in about 2 weeks. Not too concerned about it but I need to be smart about returning to the heavy stuff.

 
Thursday, April 21, 2011 @ SAS

SMR – pvc and lax ball.
Seated Glute Stretch 2 x 30 seconds.
Hip Flexor/RF Stretch 2 x 30 seconds.

YTI on ground with pause x 10 each position – this is way harder than on an incline bench where I can build up momentum.
Scap Floor Slides x 10.
Shoulder Circuit 10 @ 5lbs

a1) Incline DB Press 10 @ 80, 10 @ 90, 10 @ 100 – last set felt the best.
a2) Body Row with Fat Gripz 3 x 12

b1) Standing Alternating DB Press 3 x 10 @ 50lbs
b2) Chuck V Row/Pulldown with Fat Gripz 3 x 15

Band Pullapart 3 x 15 @ purple
Band Pushdown 3 x 15 @ green – this blasted me today.
DB Curls with Fat Gripz 3 x 15 @ 25lbs

Solid workout today. Just doing some upper body hypertrophy work. I am hoping to be back to a semi-regular workout template next week.

 
Did some rehab over the weekend, nothing too exciting.

Monday, April 25, 2011 @ SAS

Doing an intro week this week to feel out my back and get a feel for some new programming.

SMR – pvc, stick and lax ball.
Extended Dynamic Warm-up, field version – feeling really loose and warm after this. Surprisingly didn’t tire me out too much.

Box Jumps 3 x 3 – felt pretty good, no back pain or discomfort.
Med Ball Squat Throw 2 x 6 @ 5kg
Scap Floor Slides x 10.
Scap Push-ups x 10.

Bench Press 10 @ 135, 10 @ 185, 10 @ 205, 2 x 10 @ 225 – just getting a feeling for higher reps.

a1) CSR with Fat Gripz 5 x 10 @ 205lbs
a2) Reverse Hyper 2 x 20
a2) Pallof Walks 2 sets of 3 steps x 3 reps @ 17.5lbs – great movement, really hammers your entire torso.

b1) Rope Pushdowns 2 x 15
b2) Band Pullapart 2 x 15
b3) DB Hammer Curls 2 x 15

Body Saw 2 x 10

Solid workout tonight. Worked through it at a pretty good pace and got some good work in. Looking forward to stepping it up next week.

 
Tuesday, April 26, 2011 @ SAS

SMR – pvc, stick and lax ball.
Extended Dynamic Warm-up, field version.

Extensive Med Ball Work

20 Chest Passes
20 Left Twisting Throws
20 Right Twisting Throws
20 Overhead Throws

All x 3 rounds.

Nothing crazy, just getting the blood moving around and loosening up.

 
Wednesday, April 27, 2011 @ SAS

SMR – pvc, stick and lax ball.
Extended Dynamic Warm-up, field version.

Sprints 3 x 10m – just getting into it very gradually.
Box Jumps 3 x 3 @ 30″

Squats 6 @ 136, 6 @ 225, 6 @ 275, 6 @ 295, 6 @ 315 – just wanted to see how my back would react. Felt pretty good but my legs felt very smeagolish.

Lunges 2 x 10 @ 25lbs – easy but I know I’m going to be sore as hell.
Standing DB Press 2 x 10 @ 60lbs – easy.
Blast Strap Fallouts 2 x 10 – great exercise.
Body Row with Feet on Bench 2 x 12

Solid workout. I’m really liking the new format and am looking forward to jumping into it full on next week.

 
Friday, April 29, 2011 @ SAS

SMR – pvc, and lax ball.
YTI on Floor with Iso Hold x 8 each position.
Extended dynamic warm-up, field version.

Tempo Running

50 yards, 50 yards, 50 yards, 50 yards, 80 yards x 3 sets.

Rest between reps was walk width of field, rest between sets was walk length of field.

Felt pretty good during this. Didn’t really push the speed and the entire goal was to maintain good form.

 
Saturday, April 30, 2011 @ SAS

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

Med Ball Backwards OH Throw 2 x 6

Log Press (no belt) 5 @ 135, 5 @ 175, 3 x 5 @ 220 – very easy as it should be.

Trap Bar DL (big bar) 5 @ 2 plates, 5 @ 3 plates, 5 @ 4 plates, 1 @ 5 plates – this new bar has a lower pick and the handles are wider. This makes it a killer pick, a deep squat start position. This rep at 5 plates was not kid to my back, I need to be smarter with this for a while longer.

Prowler Push – 20 meter course, high handle

3 x 20 meters @ Ross + 90lbs

Prowler Backwards Drag

3 x 20 meters @ Ross + 90lbs

Solid session today. Got some work in and had some fun, that’s the main thing.

 
Monday, May 2, 2011 @ SAS

SMR – pvc, stick and lax ball.
Extended dynamic warm-up, field version.
Scap Floor Slides x 10.

Box Jumps 6 x 3 @ 34.75″ – easy, landing very high.
Med Ball Squat Throw 3 x 6 @ 5kg

Bench Press 5 x 6 @ 60%
6 @ 135, 5 x 6 @ 220 – nice and easy, as it should be.
CSR with Fat Gripz 10 @ 220, 10 @ 235, 2 x 10 @ 250, 10 @ 235, 10 @ 220 – blasted the grip by the end.

Reverse Hyper 2 x 20 @ bw
Pallof Press 2 x 10 @ 27.5lbs
Glute Bridge with Pause 2 x 10 @ bw
Body Saw 2 x 10

a1) DB Hammer Curls with Fat Gripz 2 x 10 @ 35lbs
a2) Band Pushdowns 2 x 15 @ green
a3) Face Pulls with Rope 2 x 20 @ 35lbs

Solid workout tonight. Back is still kinda mangled, need to be more careful/smart with it for a while longer.

 
Tuesday, May 3, 2011 @ SAS

SMR – pvc, stick and lax ball.
Extended dynamic warm-up, field version.

Treadmill – off position, alternating push forwards and walking backwards.

20 seconds on, 20 seconds off for 15 minutes.

Extensive Med Ball Throws

20 Chest, 20 left, 20 right, 20 overhead x 3 sets.

 
Wednesday, May 4, 2011 @ SAS

SMR – pvc, stick and lax ball.
Extended dynamic warm-up, field version.

Sprints 5 x 10 metres – done on track. Getting better each time. next week it might actually look decent, haha.

Box Jumps 4 x 3 @ 34.75″ – better than Monday, landing very high.

Squats (no belt) 5 x 6 @ 60%
6 @ 135, 6 @ 225, 5 x 6 @ 60% – kept the rest fairly low on this. Focused on spreading the knees to get depth.

a1) DB Lunges 2 x 10 @ 35lbs – better than last week, will wave the weight up over time.
a2) Standing DB Shoulder Press 5 @ 40, 2 x 10 @ 70lbs – reps felt really strong.

b1) Chin-ups with Blast Strap Handles 2 x 10
b2) Blast Strap Ab Fallouts 3 x 10

Solid workout tonight. Liking the new split and starting to get used to it. The explosive work is feeling better every day.

 
Monday, May 9, 2011 @ SAS

SMR – pvc and lax ball.
Juggernaut Warm-up
– Jumping Jacks x 50
– Seal Jacks x 50
– BW Squats x 25
– Walking Lunge x 10
– Arm Swings x 15
– Band Dislocation x 15
– Lat Stretch x 15 secs
– YTI on Ground x 10
– Fire Hydrants x 10
– Hip Circles Forward and Backward x 10
– Cobras x 10
– Mountain Climbers x 10

Box Jumps 5 x 3 @ 37.5″ – nice and easy.
Med Ball Squat Throw 3 x 6 @ 5kg

Bench Press 4 x 6 @ 64%
6 @ 135, 4 x 6 @ 235 – felt heavy but moved very well.

CSR with Fat Gripz 4 x 10 @ 235
CSR 2 x 10 @ 295
Incline DB Press 2 x 12 @ 100lbs

Back Extension with Pause 2 x 15
Body Saw 2 x 10
Pallof Press 2 x 12 @ 22.5

Band Pullapart 2 x 20
DB Hammer Curls with Fat Gripz 2 x 10 @ 40lbs

 
Tuesday, May 10, 2011 @ SAS

Extended dynamic warm-up, field version.

Tempo Runs

50 yards, 50 yards, 50 yards, 50 yards, 80 yards x 3 sets.

PVC for legs, back and glutes.
Static stretch.

Felt pretty decent tonight. Just trying to get some blood flowing.

 
Wednesday, May 12, 2011 @ SAS

SMR – pvc and lax ball.
Extended dynamic warm-up, field version.

Sprints 4 x 10, 2 x 20m – feeling better each time out.

Box Jumps 5 x 2 @ 37.75″ – these reps were hit and miss. Not hard by any means but some weren’t very snappy.

Squats 4 x 6 @ 60%
6 @ 135, 6 @ 226, 4 x 6 @ 320 – solid reps but legs felt like shit.

a1) DB Lunge 2 x 10 @ 45lbs
a2) Standing DB Press 2 x 10 @ 80lbs

b1) Blast Strap Fallouts 3 x 12
b2) Chin-ups with Blast Strap Handles 2 x 10

Solid workout tonight. My legs felt kinda heavy the whole time and didn’t feel totally warmed up until after the lunges. Nothing major, just felt a bit sluggish. Got the work in, though. Going to try some deadlifting on the weekend.

 
Thursday, May 12, 2011 @ SAS

Prowler – sled + 90lbs

40 yard pull + 40 yard drag x 3
40 yard push high handles walking + 40 yard push high handles walking x 2
40 yard pull + 40 yard drag x 3

Extensive Med Ball

20 Chest Pass
20 Left
20 Right
20 Overhead

All x 3 rounds.

Nothing insane tonight, just wanted to get some blood flowing.