Archive for January, 2013

Wednesday, January 30, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 3 x 3 @ 198

DL 2 @ 355, 2 @ 443 (belt from here on), 2 @ 509, 2 @ 553, 1 @ 597, 2 @ 553 – this felt pretty good but I am still lacking confidence in my pull. The 597 was slow as hell but I held a good position. I decided to drop down and do another double and it was great, the 2nd rep was very fast. I need to gain my confidence back in my pull and then the speed (and weights) will follow.

Squat 5 @ 374, 5 @ 418, 5 @ 440 – solid work here after DLs.

Stir the Pot + Rollout 4 x (6cw+6ccw+6ro)

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Saturday, January 26, 2013 @ UF Gyms and The Locker

Warm-up.

Military Press 5 @ 75, 3 @ 85, 1 @ 95 using 215 as working max.
2 x 5 @ 135, 5 @ 160, 3 @ 185, 6 @ 205

Paused Front Squats 2 x 5 @ 135, 3 @ 225, 2 @ 275, 2 @ 315, 2 @ 365 – felt very powerful.

Stones – Worked up to 1 @ 380 to 53″, 1 @ 410 to 49″.
Both of these were PBs so obviously I’m pretty happy with it at this point.

 
Sunday, January 27, 2013 @ UF Gyms and The Locker

Warm-up.

No belt today.

Log Press 2 x 3 @ 135, 3 @ 185, 3 @ 235, 3 @ 255, 3 @ 285 – technique still needs a little work but my strength was good on these.

Yoke – Speed focus

Lots of warm-up runs. All runs were done with the yoke on a loose setting so it was quite unstable.

2 x 60 feet @ 600ish lbs
2 x 60 feet @ 650ish lbs

Farmers Walk – Endurance focus

2 x 200 feet @ 200lbs – turn at 100 feet

Another great session today. Well worth all the driving for these two sessions.

 
Tuesday, January 29, 2013 @ EIRC

Warm-up.

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 315 as working max.
2 x 5 @ 132, 3 @ 220, 5 @ 231, 3 @ 264, 3 @ 300 – all solid reps.

a1) Cable Seated Row 3 x 10
a2) DB Press 15 @ 85, 20 @ 65, 25 @ 45 – shoulders were feeling mangled so I backed off on these today.

b1) Band Pushdowns 3 x 12
b2) Band Rows with Pause 3 x 12

c1) Band Pullapart with Palms Up 3 x 12
c2) DB Hammer Curls 3 x 12

Hit a decent number on the incline and then hit some pump work. Riding out the last week of this loading phase into a rest week next week.

Wednesday, January 23, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 2 x 3 @ 154, 2 x 3 @ 176

Squat (belt) 2 @ 418, 2 @ 451, 2 @ 484, 2 @ 517, 1 @ 528

~14″ DL 5 @ 418, 5 @ 462, 5 @ 484, 5 @ 507 – this was a tough position to pull from, I couldn’t get any leg drive.

Body Saw 4 x 10

Monday, January 21, 2013 @ EIRC

Warm-up.

Incline Press 2 x 5 @ 132, 5 @ 198, 5 @ 242, 5 @ 268 – shoulders were screaming today.
Cable Row 3 x 10

Hammer Incline Press 3 x 12
Rope Row 3 x 15

Keiser Pushdowns 3 x 15-20
Behind Head Band Pulldown 3 x 12
DB Hammer Curls 3 x 10

Saturday, January 19, 2013 @ EIRC

Warm-up.

Military Press 5 @ 65/75/85 using 215 as working max.
5 @ 140, 5 @ 160, 5 @ 180

Front Squat 4 @ 220, 4 @ 242, 4 @ 264 – paused.

Farmers – 30 foot course

2 x 210lbs
1 x 254lbs
1 x 298lbs
1 x 320lbs
1 x 342lbs

Sandbag High Pulls

3 x 3 @ 200lbs

Real focus on explosive hip extension.

Yoke Walk – 100 foot course

2 x 200 feet @ 375lbs

Solid workout today. It was especially good to have Lance join us for an events session.

Friday, January 18, 2013 @ EIRC

Warm-up.

Box Jumps 3 @ 36″, 3 @ 42″, 3 @ 36″

Log Press 3 @ 212, 2 x 3 @ 234, 1 @ 256, 2 x 1 @ 267 – last rep was the best one all day.

Chins 3 x 6
Push-ups 3 x 12
Cable Seated Rows 3 x 12
Band Pushdowns 3 x 15
DB Curls x 50

Wednesday, January 16, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 3 @ 132, 3 @ 176, 3 @ 198

DL (belt) 3 @ 440, 3 @ 473, 3 @ 507, 2 @ 540

Squat 6 @ 330, 6 @ 352, 6 @ 396

Stir the Pot 4 x (10cw+10ccw)
Back Extensions 4 x 12

Didn’t feel great today. Back felt a little out of place and hip was tight. Going to clear it up with some stretching and mobility work.