Archive for April, 2013

Friday, April 26, 2013 @ EIRC

Warm-up.

Log Press 6 @ 234, 3 @ 267, 4 @ 256, 2 @ 278, 2 @ 289, 1 @ 300

Chins with Pause 3 x 5
Push-ups 2 x 20
Cable Row 2 x 15
BB Curls 3 x 20
Pushdowns 3 x 20

Monday, April 29, 2013 @ EIRC

Warm-up.

Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 225 as working max.
5 @ 165, 3 @ 187, 1 @ 220

Front Squat 5 @ 132, 3 @ 220, 3 @ 264, 3 @ 308, 1 @ 352, 1 @ 396 – all easy reps.

Keg Loading – 48″ Platform

3 x 5 @ 250lbs

This was actually harder than I thought it would be.

DL 3 @ 245, 3 @ 333, 3 @ 377, 3 @ 421, 3 @ 465 – all sets focusing on speed off the floor.

Farmers Walk – 100 foot course

2 x 200 feet @ 210lbs

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Wednesday, April 24, 2013 @ EIRCExtended Warm-up Field Version.

Force Treadmill Truck Pull Simulation with Harness

3 sets x 30 seconds

Looks incredibly pathetic in writing, was incredibly brutal in real life!

Tuesday, April 23, 2013 @ EIRC

Warm-up.

3 Position Power Clean 3 @ 50/ 3 @ 60kg

Power Clean 3 @ 60, 3 @ 80, 3 @ 100, 1 @ 110, 1 @ 120, 1 @ 130, miss @ 140, 1 @ 140kg – just didn’t have a good catch position on the first attempt with 140.

Clean Pulls – 3 second Concentric – 2 x 3 2 130, 2 x 3 @ 140, 3 @ 150

Squats 5 @ 75, 3 @ 85, 1 @ 95% using 510 as working max.
5 @ 374, 3 @ 429, 3 x 1 @ 484, 1 @ 528 (bonus set), 3 @ 429, 5 @ 374

Ab Wheel 3 x 12

Monday, April 22, 2013 @ EIRC

Got some serious manual therapy done on my shoulders, traps, neck and lats before this session.

Warm-up.

Power Clean from Hip 3 @ 90, 2 @ 100, 1 @ 110, 3 @ 100, 2 @ 110, 1 @ 120kg

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 330 as working max.
2 x 5 @ 132, 3 @ 198, 5 @ 242, 3 @ 286, 3 x 1 @ 312. Bonus sets: 1 @ 330, 1 @ 352 – felt pretty good so I went for a new PB.

DB Row 3 x 10 @ 135lbs

a1) DB Bench Press 10 @ 100, 10 @ 115, 8 @ 130lbs – PB as well.
a2) Rope Pulldown/Row 4 x 15

b1) KB Shoulder Press 2 x 12 @ 52lbs
b2) Rope Face Pulls 2 x 12

c1) Keiser Curls 3 x 10
c2) Keiser Pushdowns 3 x 15

Friday, April 19, 2013 @ EIRC

Warm-up.

3 Position Power Clean 3 @ 40, 2 x 3 @ 60kg

Power Clean 2 @ 80/90/100/110/110/100

Log Press 6 @ 223, 3 @ 256, 4 @ 245, 2 @ 267, 2 @ 278, 1 @ 289

a1) Fat Grip Neutral Chins 8, 6, 4, 2
a2) Band Pushdowns 2 x 12

b1) Curls 2 x 12
b2) BPA 3 x 15

Saturday, April 20, 2013

Warm-up.

Military Press 5 @ 65/75/85 using 225 as working max.
5 @ 143, 5 @ 165, 5 @ 187

Front Squat 2 @ 286, 2 @ 330, 2 @ 374

Farmers Walk – 40 Foot Course

40 feet @ 210
2 x 40 feet @ 298

Hands were absolutely killing today. Couldn’t really hold on to anything.

Sandbag Loads to 56″

3 x 3 @ 200lbs – explosive

DL

5 @ 245
5 @ 333
5 @ 421
5 @ 465
5 @ 489

Wednesday, April 17, 2013 @ EIRC

Warm-up.

3 Position Power Clean 2 x 3 @ 40/60kg

Power Clean 3 @ 80, 2 @ 100, 1 @ 110, 3 @ 90, 2 @ 110, 1 @ 120kg – didn’t push the weights too hard on this. Technique was solid though.

Clean Pulls – 3 second Concentric plus Explode – 2 x 3 @ 130, 3 x 3 @ 140kg

Squats 5 @ 65/75/85% using 510 as working max.
5 @ 330, 5 @ 374, 3 x 5 @ 429, 5 @ 374, 5 @ 330

This one was tough to get through because I was outside running around at training camp all morning. In any case, I got done what needed to be done.

Monday, April 15, 2013 @ EIRC

Warm-up.

Power Clean from Hip 3 @ 85, 2 @ 95, 1 @ 105, 3 @ 95, 2 @ 105, 1 @ 115kg

Incline Press 5 @ 65/75/85% using 330 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 242, 3 x 5 @ 281 – all sets moved well but it felt heavy.

Cable Seated Row 5 x 10

a1) Hammer Incline Press 3 x 15 @ 2 plates
a2) Body Row 4 x 12

b1) See Saw Press 2 x 12 @ 50lbs
b2) Band Pullapart 2 x 15

Keiser Curls 4 x 10
Band Pushdown Dropset 3 x (10+15)