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.

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