Archive for March, 2012

Training Log

Posted: March 31, 2012 in Uncategorized

Saturday, March 31, 2012 @ Global Gym

Last workout of deload week.

SMR – pvc and lax ball.
Dynamic warm-up.
Standing Glute March x 8 per leg.

Kneeling Jumps 2 x 5

Squat 2 x 5 @ 154, 5 @ 242, 3 @ 341, 2 @ 385, 1 @ 429, 1 @ 474 (belt added), 1 @ 507, 1 @ 523 – nothing too serious today, just low volume up to a moderate single.

Military Press 5 @ 95, 3 x 5 @ 135
Lat Pulldown 4 x 10

Aerobic Step Sled Push – 80 foot course

6 x 80 feet @ 70lbs

Stretching for pecs, hips, glutes and groin.

Training Log

Posted: March 29, 2012 in Uncategorized

Wednesday, March 28, 2012 @ Mile One

6 sets of Stair Sprints.

This felt pretty good today. Might actually be getting a little more fit. Who would have thought?!

Thursday, March 29, 2012 @ Global Gym

Deload week.

SMR – pvc and lax ball.
Dynamic warm-up.
Shoulder Circuit x 10.
Kneeling Thoracic Rotation x 8 per side.
Standing Bent Over Thoracic Rotation x 8 per side.

a1) Incline Press 2 x 5 @ 135, 3 x 5 @ 225
a2) Chin-ups 4 x 8

Cossock Squats 3 x 10
Face Pulls 3 x 15
Back Extensions 2 x 15
One Arm DB Farmers Walk 3 (each side) x 80 feet @ 100lbs DB
Band Pushdowns 2 x 25
BB Curls 2 x 25

Stretching for hips, glutes and groin.

Training Log

Posted: March 27, 2012 in Uncategorized

Monday, March 26, 2012 @ Mile One

5 sets of stair sprints.

My right hip flexor is slightly strained so I didn’t go all out on the sprints but I still got some good work in.

Tuesday, March 27, 2012 @ Global Gym

Deload week.

SMR – pvc, lax ball and peanut.
Dynamic warm-up.
Scap Wall Slides Facing Wall x 10.
Shoulder Circuit x 10.
Standing Glute March x 8 each leg.

a1) DB Bench Press 2 x 20 @ 50lbs
a2) Band Pullapart 2 x 20

Front Squat 2 x 5 @ 154, 3 x 5 @ 220
DL 5 @ 225, 3 x 5 @ 315
Seated Row 3 x 15

Lots of stretching for hips, glutes and groin.

Felt run down today but got some work in and loosened up a bit.

Saturday, March 24, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Standing Glute March x 6.

Kneeling Jumps 2 x 5

Squats 5 @ 75%, 3 @ 85%, 1 @ 95% using 500 as working max.
2 x 5 @ 154, 5 @ 220, 3 @ 320, 5 @ 375, 3 @ 429, 1 @ 475, 1 @ 507 (belt), 3 @ 518 (belt) – solid triple. This is my best triple yet and near my best ever squat numbers.

Military Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 200 as working max.
5 @ 95, 5 @ 135, 5 @ 150, 3 @ 170, 1 @ 190

Push Press 3 @ 225, 3 x 3 @ 275, 2 x 1 @ 295 – best this has felt in a long time.

Aerobic Step Sled Push – 80 foot course

2 x 80 feet @ 70lbs
3 x 80 feet @ 105lbs

Solid workout today despite having a slight strain in my right hip. Ready for a deload next week.

Training Log

Posted: March 22, 2012 in Uncategorized

Thursday, March 22, 2012 @ Global Gym

SMR – pvc, lax ball, peanut.
Dynamic warm-up.
Band Dislocates x 15.
Scap Wall Slides x 10.
Shoulder Circuit x 10.

a1) Incline Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 315 as working max.
2 x 5 @ 135, 5 @ 235, 3 @ 270, 1 @ 300 – easy single.
a2) Chins with Fat Gripz 3 x 8

b1) Chins with Fat Gripz 4 x 5
b2) Cossock Squats 3 x 10

c1) Back Extensions 2 x 15
c2) Band Pullaparts 2 x 20

OH DB Walk 2 x 80 feet @ 50lbs

d1) BB Curls 2 x 50 @ 45lbs
d2) Band Pushdowns 2 x 50

Stretching for chest, shoulders, hips, glutes and groin.

Training Log – Hill Sprints

Posted: March 22, 2012 in Uncategorized

Wednesday, March 21, 2012 @ St. Andrew’s Hill

6 Sprints.

Felt a little better than last time that I did 6 sets.

Tuesday, March 20, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Standing Glute March 2 x 6 per leg.
Shoulder Circuit x 10.
Band Dislocates x 15.

Kneeling Jumps 2 x 5

DB Bench Press 10 @ 80, 10 @ 90, 10 @ 100lbs – actually felt pretty good today.

Front Squat 5 @ 75%, 3 @ 85%, 1 @ 95% using 350 as working max.
2 x 5 @ 135, 5 @ 265, 3 @ 300, 1 @ 335 – all easy reps.

DL 5 @ 75%, 3 @ 85%, 1 @ 95% using 450 as working max.
5 @ 225, 5 @ 335, 3 @ 385, 1 @ 425 – prescribed reps, felt good. No discomfort at all.

Hammer CSR 2 x 12 @ 3 plates
a1) Hammer CSR 2 x 10 @ 2 plates
a2) Band Pullapart 2 x 15

Stretching for hips and groin.

MWOD Challenge – Day 41 (Tuesday)

Training Log

Posted: March 16, 2012 in Uncategorized

Thursday, March 15, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Scap Wall Slides Facing Wall x 10
Shoulder Circuit x 10

a1) Incline Press 5 @ 65%, 5 @ 75%, 5 @ 85% using 315 as working max.
2 x 5 @ 135, 5 @ 205, 5 @ 235, 5 @ 270 – harder than it should have been.
a2) Chin-ups 3 @ bw, 4 x 3 @ bw + 30lbs

b1) Chin-ups 4 x 3 @ bw + 30lbs
b2) Cossock Squats 3 x 10 @ bw

Back Extensions 2 x 12 @ bw

Stretching for hips and glutes.

Training Log

Posted: March 15, 2012 in Uncategorized

Wednesday, March 14, 2012 @ Global Gym

Schedule is a bit messed up but I will fit the sessions in somehow.

SMR – pvc and lax ball.
Dynamic warm-up.
Shoulder circuit x 10
Scap Floor Slides x 10
Standing Glute march x 6 per leg

a1) DB Bench Press 3 x 15 @ 80lbs
a2) Kneeling Jump + Long Jump 2 x 3

Front Squat 5 @ 65%, 5 @ 75%, 5 @ 85% using 350 as working max.
2 x 5 @ 135, 5 @ 230, 5 @ 265, 5 @ 300

DL 5 @ 65%, 5 @ 75%, 5 @ 85% using 450 as working max.
5 @ 225, 5 @ 295, 5 @ 340, 5 @ 385

DB Row 2 x 10 @ 125lbs

Stretching for groin, glutes and hips.

Was tired as hell so I did what I had to do and got out of there.

Training Log

Posted: March 10, 2012 in Uncategorized

Saturday, March 10, 2012 @ Global Gym

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

Kneeling Jumps 2 x 5

Squat 3 @ 70%, 3 @ 80%, 3 @ 90% using 500 as working max.
2 x 5 @ 154, 5 @ 242, 3 @ 319, 3 @ 385, 3 @ 418, 3 @ 452, 1 @ 480 (belt), 4 @ 501 (belt), 1 @ 518 (belt) – basically I am roughly using 531 percentages up to the top set beltless and then doing more if I feel good and there is decent throwdown going on. Wanted 5 on the 501 set but I misgrooved the 3rd and started to get dizzy, had to cut it at 4, haha.

Military Press 3 @ 70, 3 @ 80, 3 @ 90 using 200 as working max.
5 @ 95, 3 @ 140, 3 @ 160, 3 @ 180 – using a really conservative number as a “warm-up” to push pressing.

Push Press 3 @ 225, 3 @ 245, 3 @ 275, 3 @ 245, 3 @ 225

Seated Rows 4 x 12

Sled Push – 80 foot course

2 x 70lbs
2 x 135lbs
2 x 70lbs

Stretching for groin and glutes.