Archive for October, 2012

Tuesday, October 30, 2012 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″ – easy.

Squat 5 @ 75, 3 @ 85, 1 @ 95% using 500 as working max.
5 @ 154, 5 @ 242, 5 @ 374, 3 @ 427, 1 @ 475 – all sets were good. Last set was especially fast.

DL 10 @ 330, 10 @ 352, 10 @ 374

Reverse Lunge with Front Foot on Platform 3 x 10 @ 40lbs DBs
Pallof Press 3 x 10 each side

Solid workout, was pretty wiped at the end. Looking forward to some heavier weights next phase.

Training Log – Incline Press

Posted: October 29, 2012 in Uncategorized
Monday, October 29, 2012 @ EIRC

Warm-up.

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 300 as working max.
2 x 5 @ 132, 5 @ 224, 3 @ 253, 1 @ 286 – all very easy.
a2) Face Pulls with Rope 3 x 15

Chin-ups with Fat Gripz 10 x 5
DB Shoulder Press 5 x 10 @ 55lbs

BB Curls 3 x 10
Single Arm Pushdown 3 x 15

Friday, October 26, 2012 @ EIRC

Warm-up.

DB Snatch 5 @ 80 each arm, 5 @ 95 each arm

DL 5 @ 65/75/85% using 600 as working max.
5 @ 154, 5 @ 242, 1 @ 330, 5 @ 396, 5 @ 451, 5 @ 510 (belt) – last set felt solid but could have been faster.

Squats 10 @ 286, 2 x 10 @ 308

Single Leg RDL with DB in Opposite Hand 3 x 10 @ 25lbs
Ab Wheel 5 x 10

Solid workout today. It was tough to get through all the reps but that’s the point.

Training Log – Military Press

Posted: October 26, 2012 in Uncategorized
Thursday, October 25, 2012 @ EIRC

Warm-up.

Military Press 5 @ 65/75.85% using 200 as working max.
5 @ 110, 5 @ 132, 5 @ 154, 5 @ 171

DB Row 3 x 10 @ 105, 2 x 10 @ 110
DB Bench Press 5 x 10 @ 85lbs
Face Pulls 4 x 12

Pushdowns 3 x 10
Rope Curls 3 x 10

Wasn’t feeling this workout by the time I got to it, but I got the work in. On to the next one!

Tuesday, October 23, 2012 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″

Squat 5 @ 65/75/85% using 500 as working max.
5 @ 154, 3 @ 242, 5 @ 330, 5 @ 374, 5 @ 424

DL 10 @ 330, 2 x 10 @ 352

Reverse Lunge with Front Foot on Platform 3 x 10 @ 35lbs DBs
Pallof Hold 3 x 20 secs

Solid session today. I was dragging ass a little during it but I got the work done.

Saturday, October 20, 2012 @ EIRC

Worked up to a 300lbs log press. Nothing crazy but the heaviest I have gone in a while on this.

Monday, October 22, 2012 @ EIRC

Warm-up.

a1) Incline Press 5 @ 65/75/85% using 300 as working max.
5 @ 198, 5 @ 224, 5 @ 253
a2) Band Pullapart with Palms Up 3 x 12

b1) Chins with various Grips 10 x 5
b2) DB Shoulder Press 5 x 10 @ 55lbs

c1) DB Curls 2 x 10
c2) Lying DB Extensions 2 x 10

Solid workout tonight. Felt tired the entire time but I got through it.

Training Log – Deadlifts

Posted: October 19, 2012 in Uncategorized
Friday, October 18, 2012 @ EIRC

Warm-up.

One Arm DB Snatch 5 @ 75, 5 @ 90 – each arm.

DL 3 @ 70/80/90% using 600 as working max.
3 @ 418, 3 @ 484, 3 @ 539 (belt) – all sets were solid.

Squats 3 x 10 @ 286 – felt good and got some work in.

Single Leg RDL with DB in Opposite Hand 3 x 10 @ 25lbs
Ab Wheel 5 x 10

Solid session. Feeling good after this first week of off-season training.