Archive for February, 2013

Wednesday, February 27, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 3 @ 154, 2 x 3 @ 198

DL (belt) 1 @ 506, 1 @ 572, 1 @ 616, 2 @ 572
http://www.youtube.com/watch?v=ZJfjBQT_3PY

Squat (no belt) 5 @ 242, 5 @ 330, 5 @ 396, 5 @ 462

Side Plank 2 x 30 seconds each side

 
Happy to finally be gaining back my DL strength from my back injury. Onward and upward from here.
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Monday, February 25, 2013 @ EIRC

Warm-up.

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 320 as working max.
2 x 5 @ 132, 3 @ 198, 5 @ 242, 3 @ 272, 2 x 1 @ 308, 4 @ 308 – really like doing 3 sets at the top percentage this phase. Will think about continuing on with it in the future.

DB Row 3 x 12 @ 130lbs

a1) DB Bench Press 10 @ 90, 10 @ 100, 10 @ 110, 10 @ 120lbs – pretty happy with this after the incline pressing.
a2) Rope Rows 4 x 12

b1) Prone Ys on Incline Bench 3 x 8
b2) BW Triceps Extensions 3 x 12

BB Curls 10 @ 44, 10 @ 66, 10 @ 88, 10 @ 66, 10 @ 44

Solid workout today. I am happy with the incline press as 315 x 5 is my all time best but my body weight was over 20lbs heavier.

Saturday, February 23, 2013 @ EIRC

Warm-up.

Front Squat 3 @ 220, 3 @ 286, 3 @ 330

Military Press 5 @ 65/75/85% using 215 as working max.
5 @ 143, 5 @ 165, 5 @ 187 – all solid reps today.

Farmers Walk – 30 foot course

30 feet @ 210lbs
30 feet @ 276lbs
30 feet @ 320lbs
12 feet @ 353lbs – very slow pick on this and basically shuffled a few feet.
30 feet @ 331lbs

Sandbag Load – 56″ Platform

3 x 3 @ 200lbs – focus on exploding through the hips and launching the bag onto the platform.

Yoke Walk – 100 foot course

2 x 300 feet @ 376lbs

Felt a little sluggish all day but go some solid work in.

Friday, February 22, 2013 @ EIRC

Warm-up.

Box Jumps 3 @ 36″, 2 x 3 @ 42″

Log Press 2 x 2 @ 256, 2 x 2 @ 267, 2 @ 278 – was way better than last week.

a1) Chins 4 x 5
a2) Banded Push-ups 3 x 10

b1) Lat Pull/Row 3 x 12
b2) Face Pulls with Rope 3 x 15

c1) BB Curls 2 x 15
c2) Pushdowns on Keiser 2 x 15

Wednesday, February 20, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 3 @ 154, 3 @ 176, 2 x 3 @ 198

Squat (belt) 2 @ 418, 2 @ 484, 2 @ 528

15″ DL 6 @ 330, 6 @ 418, 6 @ 490

Pallof Press 3 x 12

Monday, February 18, 2013 @ UCC

Warm-up.

Incline Press 5 @ 65/75/3×5@85 using 320 as working max.
2×5@135, 5 @ 205, 5 @ 240, 2 x 5 @ 270, 12 @ 270 – this felt great and was moving well so I went for it, this is an all time PB.

CSR with Fat Gripz 3 x 10

A1) DB Bench Press 2×15@ 80, 2 x 15 @ 70
A2) CSR with Fat Gripz 4 x 12

Behind Head BPA 3 x 10
Band Pushdowns 3 x 20
Rope Curls with Weights Hanging 3 x 10 @ 50lbs

Really solid workout today. Happy and pleased with the progress on inclinepress.

Friday, February 15, 2013 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″

Log Press 5 x 3 @ 256 – could have been better but i got all the reps in.

a1) Chins 3 x 6
a2) Push-ups 3 x 15

b1) Rope Rows 3 x 15
b2) Pushdowns 3 x 12

Just had to get through this one today. Was feeling a bit run down due to a shortage of sleep.

Sunday, February 17, 2013 @ EIRC

Warm-up.

Military Press 3 @ 70/80/90% using 215 as working max.
3 @ 154, 3 @ 176, 3 @ 191

Paused Front Squats 3 @ 220, 3 @ 264, 1 @ 308, 1 @ 352, 1 @ 396
http://www.youtube.com/watch?v=ZyoFUhPIN04

Yoke – 30 feet

780lbs x 30 feet
2 x 870lbs x 30 feet

This yoke is so hard. This felt like 1000lbs.

Speed Farmer’s Walk – 60 feet

3 x 60 feet @ 254lbs

Sandbag Carry and Load – 50 feet between 42″ platforms, pick bag from floow each time.

2 sets x 4 loads with 50 foot carry to each platform.

This was an absolute ball buster.