Archive for November, 2012

Friday, November 30, 2012 @ EIRC

Warm-up.

a1) Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 205 as working max.
5 @ 110, 5 @ 154, 3 @ 176, 3 @ 198 – felt solid.
a2) Chins on Sorinex Rack Balls 30 Total Reps

b1) Body Rows 2 x 15
b2) Push-ups 2 x 15

c1) Band Pullapart 3 x 12
c2) Band Pushdowns 3 x 12
c3) BB Curls 3 x 12

Tuesday, November 27, 2012 @ UCC

Warm-up.

Box Jumps 3 x 5

Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 245, 3 @ 275

DL 4 x 4 @ 470, 2 @ 530 (belt), 2 @ 590 (belt), 8 @ 470 (touch and go) – pretty happy with this right now. The 590 moved really well on both reps and technique still isn’t perfect. Things are still moving along.

Body Saw 4 x 10

Solid workout tonight and a decent result on the pulls. It was good to train at UCC for a change of scenery and get a good lift in.

Monday, November 26, 2012 @ EIRC

Warm-up.

a1) Incline Press 5 @ 65/75/85% using 305 as working max.
2 x 5 @ 132, 5 @ 198, 5 @ 231, 8 @ 260 – all smooth reps.
a2) DB Row 3 x 12 @ 120lbs

b1) DB Bench Press 10 @ 100, 2 x 10 @ 110lbs
b2) Face Pulls with Rope 3 x 15

c1) Low Cable Curls on Keiser 5 x 10-12
c2) Rope Pushdowns on Keiser 5 x 10-12 – no rest between exercises, just back and forth.

Thursday, November 22, 2012

Did a demo as a part of the 100th grey Cup Festival. Pressed all the Argos Cheerleaders as well as about 150 kids. Shoulders, arms, traps and neck are destroyed from it, haha.

Friday, November 23, 2012 @ EIRC

Had to do this one a day early because tonight may be a late one at the Vanier Cup.

Hammies are still destroyed from GMs on Wednesday. Lots of warm-up sets today.

Warm-up.

Front Squats 3 x 5 @ 135, 5 @ 220, 5 @ 264, 3 @ 308, 3 @ 330, 3 @ 308 – all easy reps. Legs feeling better now.

DL with Chains (135lbs at top) 2 x 3 @ 220, 2 x 3 @ 286, 2 x 3 @ 330 – pretty solid set-up. Will try these for a while to develop pulling speed.

Military Press 3 x 8 @ 88lbs
Chins 2 x 10
Mountain Climbers with Hands on Swiss Ball 2 x 10 each leg

Glad I got this one in today. Legs are feeling better now that I have moved around a little.

Training Log – Squats

Posted: November 21, 2012 in Uncategorized
Wednesday, November 21, 2012 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″ – landing nice and high on these.

Squat 5 @ 154, 3 @ 242, 1 @ 330, 4 x 4 @ 367, 2 x 2 @ 420 (belt), 8 @ 367 – all sets were solid.

GM 3 x 10 @ 154
Stir the Pot 4 x (8cw+8ccw) – haven’t done these in a while and they kicked my ass pretty bad.

Stretching Made Simple: Upper Body
Jordan Foley, CSCS
As I said in Stretching Made Simple – Lower Body, we all know that we should stretch but few people get around to doing it on a regular basis. Below I will outline a basic stretching routine for the Upper Body.
This routine can help greatly with shoulder pain and help increase sport/lifting performance.
Simply hold each “stretch” for 1-2 minutes. For the Lat and Seated Trap/Neck stretches, be sure to complete it for each side of the body.
If you have any questions, comment below.
Doorway Pec Stretch:
Seated Trap/Neck Stretch:
Lat Stretch:
NOTE: I did not make up these stretches or invent stretching. This content was heavily influenced by Kelly Starrett and www.mobilitywod.com.
Monday, November 19, 2012 @ EIRC

Warm-up.

a1) Bench Press 2 x 5 @ 132, 3 @ 220, 3 @ 264, 3 @ 286, 3 @ 308, 3 @ 264 – just getting back into benching. No idea how long it has been since I last benched in training.
a2) DB Row 3 x 10 @ 120lbs

b1) DB Incline Press 3 x 12 @ 75lbs – very easy, just felt awkward as I haven’t done these in a while either.
b2) Face Pulls with Rope 3 x 15

Single Arm Pushdowns on Keiser 4 x 10
Single Arm Curls on Keiser 4 x 10

Only rest on the arm exercises was completing the other side. Huge pump and cramps on both exercises!