Archive for December, 2012

Friday, December 28, 2012 @ Global Gym

Front Squat worked up to 1 @ 418

DL 3 x 5 @ 425ish

Monday, December 31, 2012 @ UCC

Beginning of stabilization week.

Extra warm-up and SMR.

Incline Press 2 x 5 @ 135, 3 @ 185, 3 @ 225, 1 @ 275, 1 @ 295, 1 @ 315 – all reps were fast and easy.

A1) Lat Pulldown 4 x 12
A2) DB Bench Press 3 x 20 @ 50lbs

Bent Over LYTW 2 x 5
Band Pushdowns 3 x 10
DB Curls 3 x 10

Stretching for hips, groin, and pecs.

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Training Log – Military Press

Posted: December 27, 2012 in Uncategorized

Thursday, December 27, 2012 @ Global Gym

Warm-up.

Military Press 5 @ 135, 5 @ 155, 5 @ 185, 10 @ 135

Chins 2 x 6
Lat Pulldowns 4 x 12
Push-ups 3 x 10
Body Row 3 x 10
Scap Floor Slides 2 x 10
Curls 5 x 10-12
Pushdowns 6 x 10-15

Training Log – Holiday Workouts

Posted: December 26, 2012 in Uncategorized
Thursday, December 20, 2012 @ Global Gym

Warm-up.

Military Press 5 @ 165, 3 @ 185, 5 @ 205 – felt pretty solid.

Chins 30 Total Reps
Push-ups 2 x 15
Scap Floor Slides 2 x 10
Pushdowns 3 x 10-15
Curls 3 x 10-15

Saturday, December 22, 2012 @ Global Gym

Warm-up.

Squat – worked up to 4 @ 507 (belt), 529 (belt) – reps were fast and solid. Should have done a 5th rep at 507. Some really solid squatting going on today. Steve Price and Jeremy Hancott were killing squats in the 500s at 145 and 165lbs as Juniors. Solid environment.

DL 5 @ 405, 3 @ 455, 3 @ 505

That was it for today. Squatting took a long time with a big crew and I had to take off. Solid work when it was basically just a bonus workout.

Monday, December 24, 2012 @ Global Gym

Warm-up.

Incline Press 3 @ 225, 3 @ 245, 3 @ 275 – all fast and crisp reps.

Seated Row 5 x 12
DB Bench Press 12 @ 35, 45, 55, 65, 75lbs
Pushdowns 3 x 15
Curls 3 x 12
Scap Wall Slides Facing Wall with Lift Off 2 x 8
Stir the Pot 2 x (110cw+10ccw)

Lots of lower body stretching mixed in throughout the session.

Solid workout tonight. Nothing too heavy but it felt good and I pushed the pace.

Wednesday, December 26, 2012 @ Global Gym

Warm-up.

Had no real plan today except it was to be a lower body session. Basically just did what Tom Kean told me to do. Turned out to be an awesome session.

Squats 5 @ 363, 5 @ 407, 5 @ 429, 5 @ 440, 5 @ 451, 5 @ 462 – all sets with no belt and they got faster and more aggressive as the weights went up. Glad I was with a good crew today and got some solid work in.

RDL 10 @ 135, 185, 225
Mountain Climbers with Hands on Swiss Ball 3 x 10e

Stretching for hips, glutes, groin, pecs and lats.

Feeling tired after this one but happy that I got some solid volume in at these weights.

Training Log

Posted: December 18, 2012 in Uncategorized
Saturday, December 15, 2012 @ EIRC

Warm-up.

Military Press 5 @ 136, 3 @ 158, 5 @ 178

Speed Squats 2 x 3 @ 264
Pause Squats 3 x 3 @ 308
Speed Squats 2 x 3 @ 264

HCB Swings 3 x 10 @ 105lbs

Body Saw x 10

Log Clean and Press each rep 20 reps @ 124lbs in 50 seconds. Just jumped in on this with the other guys who were training.

Monday, December 17, 2012 @ EIRC

Warm-up.

Bench Press 1 @ 264, 286, 308, 330
CSR 4 x 10

DB Incline Press 3 x 12
Rear Delt DB Raise 3 x 12

Curls 50 reps
Pushdowns 3 x 20

Training Log – Log Press/Chins

Posted: December 14, 2012 in Uncategorized

Friday, December 14, 2012 @ EIRC

Warm-up.

Log press 2 x 3 @ 168, 2 x 3 @ 190, 2 x 3 @ 212

Chins 30 total reps
Rows 2 x 15
Push-ups 2 x 15
Face Pulls 3 x 15-20
Curls 3 x 10

Nothing too serious here. Just wanted to get some fast and crisp log work in and get a pump after that

Training Log – Front Squat/DLs

Posted: December 11, 2012 in Uncategorized
Tuesday, December 11, 2012 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″

Front Squats 2 x 5 @ 154, 3 x 3 @ 242

DL 4 x 4 @ 484, 2 @ 539 (belt), miss @ 598 (belt) – pretty pissed off with this. Two weeks ago 590 x 2 went really fast. Not going to fret over it at this point though, just keep moving forward. Bad days happen here and there.

Finished up workout at this point because the gym was booked for practical exams.

Monday, December 10, 2012 @ EIRC

Warm-up.

a1) Incline Press 5 @ 75/3 @ 85/1 @ 95% using 305 as working max.
2 x 5 @ 132, 5 @ 231, 3 @ 264, 5 @ 290 – all of these were nice and fast reps. Didn’t feel totally in the groove though.
a2) DB Row 3 x 10 @ 130lbs

b1) DB Bench Press 10 @ 105, 2 x 20 @ 65lbs – left shoulder started bothering me so I dropped the weight down and hit some higher volume.
b2) Band Pullapart 3 x 20

Pushdowns on Keiser 3 x 10
Curls on Keiser 3 x 10

Solid workout tonight. Happy with the 5 reps at 290 on the incline press at this point and looking forward to getting it even higher.