Archive for April, 2012

Training Log

Posted: April 19, 2012 in Uncategorized

Saturday, April 14, 2012 @ UCC

SMR
Dynamic Warm-up.
Kneeling Jumps + Box Jumps 2 x 3
Depth Jumps x 3

Squats 2 x 5 @ 135, 5 @ 225, 5 @ 335, 5 @ 385, 5 @ 435 – harder than it should have been.

Log Press 5 @ 135, 3 @ 180, 3 @ 220, 1 @ 240, 2 x 1 @ 270, 3 @ 220 – very rusty on this.

Medley

One Arm Farmers 190lbs for 75 feet, backward sled drag 100 feet, low handle prowler push 100 feet

Had to stop there because I had a terrible headache. Worst one I have had in a long time, felt like I was going to throw up from the pain.

Tuesday, April 16, 2012 @ Power Pit Gym

SMR
Dynamic warm-up.

Kneeling Jumps 2 x 5

DB Bench Press 3 x 12 @ 85lbs

Front Squat 5 @ 75, 3 @ 85, 1 @ 95% using 360 as working max.
2 x 5 @ 135, 5 @ 225, 5 @ 270, 3 @ 305, 1 @ 340

DL 5 @ 75, 3 @ 85, 1 @ 95% using 450 as working max.
5 @ 225, 5 @ 335, 3 @ 385, 3 @ 425 – felt pretty good overall. No pain and the weight felt light.

CSR 2 x 12, 2 x 10
Stir the Pot + Rollout 2 x (5CW+5CCW+5RO)

Stretching for hips, glutes and groin.

Thursday, April 19, 2012 @ Global Gym

SMR
Dynamic warm-up.
Scap Wall Slides x 10.
Scap Push-ups x 10.
LYTP x 5 each position.
Quadruped Thoracic Rotation x 6 each side.

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 320 as working max.
2 x 5 @ 135, 3 @ 225, 5 @ 240, 3 @ 270, 1 @ 305
a2) Weighted Chins 4 x 3 @ 35lbs

b1) Weighted Chins with Pause at Top 3 x 4 @ 15lbs
b2) Cossock Squats 2 x 10, High Box Step-ups x 10

c1) Back Extensions 2 x 15
c2) Lying Y on Floor with Pause 2 x 8

d1) BB Curls 2 x 12 @ 65lbs
d2) Push-ups 2 x 15
d3) Face Pulls with Rope 2 x 15

One Arm Farmers Walk 2 x 75 feet @ 125lbs DB

Stretching for hips, groin and glutes.

Advertisements

Training Log

Posted: April 10, 2012 in Uncategorized

Monday, April 9, 2012 @ Mile One Stairs

5 sets.

Was in the car driving all day and wanted to do something. Felt pretty good overall.

Tuesday, April 10, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Scap Wall Slides Facing Wall x 10.
Standing Glute March x 8 per leg.

Kneeling Jump + Vertical Jump 2 x 3 – another good way to mix it up.

DB Bench Press 12 @ 80lbs, 2 x 12 @ 85lbs

Front Squat 5 @ 65/75/85% using 360 as working max.
2 x 5 @ 135, 5 @ 235, 5 @ 270, 5 @ 305 – nice and easy.

DL 5 @ 65/75/85% using 450 as working max.
5 @ 225, 5 @ 295, 5 @ 335, 8 @ 385 – felt pretty good. Again, no pain or compensation.

Life Fitness CSR 4 x 10 – good machine with a nice heavy stack.
Stir the Pot + Rollout 3 x 5CW+5CCW+5RO
Band Pullapart 2 x 20

Stretching for hips, glutes and pecs.

Thursday, April 5, 2012 @ Global Gym

SMR – pvc, lax ball and peanut.
Dynamic warm-up.
Shoulder circuit x 10.
Scap Wall Slides x 10.
Scap Push-ups x 10.
LYTP x 5 each movement.

a1) Incline Press 3 @ 70/80/90% using 320 as working max.
2 x 5 @ 135, 3 @ 225, 3 @ 255, 3 @ 290
a2) Chin-ups 3 x 4 @ bw + 25lbs

b1) Chin-ups 3 x 4 @ bw + 25lbs
b2) Cossock Squats 2 x 10, High Box Step-up x 10

c1) Back Extension 2 x 15
c2) Band Pullapart 2 x 20

d1) Band Pushdowns 3 x 20
d2) DB Curls 3 x 10

Single Arm DB Farmers 2 x 80 feet @ 125lbs
Aerobic Step Sled Push 4 x 80 feet @ 70lbs

Stretching for hips, glutes and groin.

Saturday, April 7, 2012 @ Global Gym

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

Kneeling Jumps 2 x 5

Squat 3 @ 70, 80, 90% using 510 as working max.
2 x 5 @ 135, 5 @ 225, 3 @ 315, 3 @ 365, 3 @ 405, 3 @ 460, 5 @ 500 (belt) – all sets were solid. 500 x 5 was a PB set and felt pretty good.

Military Press 3 @ 70, 80, 90% using 205 as working max.
5 @ 95, 3 @ 145, 3 @ 165, 5 @ 185

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

Seated Rows with Pause 4 x 10-12
Pallof Press 3 x 12 each side

Stretching for hips, glutes, groin and pecs.

Squat Video. 500 x 5 reps.

http://www.youtube.com/watch?v=NLvcOwFN … AAAAAAAAAA

Training Log

Posted: April 3, 2012 in Uncategorized

Monday, April 2, 2012 @ Mile One

5 Sets of Stair Sprints.

Feeling better and better each session. Didn’t feel like I was going to die quite as bad today and recovered faster between sprints.

Tuesday, April 3, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Standing Glute March x 8 each leg.
Shoulder Circuit x 10.

DB Bench Press 3 x 15 @ 75lbs – easy but left shoulder was feeling a little cranky today.

Front Squat 3 @ 70, 80, 90% using 360 as working max.
2 x 5 @ 135, 3 @ 255, 3 @ 290, 3 @ 325 – these moved really well today.

DL 3 @ 70, 80, 90% using 450 as working max.
5 @ 225, 3 @ 315, 3 @ 365, 5 @ 405 – last cycle I used a 450 working max and only did prescribed reps. This cycle I am sticking to the same weights but will do a few extra reps on the last set. I am still not pushing it hard but just progressing a little to see how my body reacts.

DB Row 3 x 12 @ 125lbs

Stir The Pot 3 x 6CW + 6CCW – this looks really easy but is actually very tough and a great midsection exercise.

Stretching for hips, glutes and groin.