Archive for May, 2013

Friday, May 31, 2013 @ HPA McMaster

Warm-up.

Trap Bar Jumps 3 @ 70, 3 @ 90, 3 x 3 @ 110kg

DL 5 @ 65/75/85% using 580 as working max.
3 @ 225, 3 @ 315, 5 @ 375, 5 @ 435, 3 x 5 @ 495 (belt) – felt pretty good. A few reps we slow but got some good work in.

Squats 5 @ 135, 3 @ 225, 10 @ 315, 10 @ 335, 10 @ 365

Mountain Climbers with Elbows on Swiss Ball 3 x 8 each leg

This sure doesn’t look like much in writing but it was hard to get through after a long day outside.

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Wednesday, May 29, 2013 @ The Pulse McMaster

Warm-up.

Military Press 3 @ 70/80/90% using 230 as working max.
3 @ 135, 3 @ 160, 3 @ 185, 3 x 3 @ 205

Front Squat 3 @ 70/80/90% using 380 as working max.
5 @ 135, 3 @ 225, 3 @ 260, 3 @ 300, 3 @ 340, 3 @ 300, 3 @ 260

Chins 8, 6, 4, 2 – felt very easy today.

a1) Stir the Pot + Rollout 3 x (10cw+10ccw+5ro)
a2) Reverse Hyper 3 x 15 @ bw

Monday, May 27, 2013 @ EIRC

Warm-up.

Incline Press 3 @ 70/80/90% using 340 as working max.
2 x 5 @ 132, 1 @ 220, 3 @ 242, 3 @ 275, 3 x 3 @ 308 – this was tough today.

DB Row 3 x 10 @ 135

a1) Half Kneeling Landmine Press 10 @ 70/60/60 – this crushed me.
a2) Band Row 3 x 15

b1) DB Bench Press 2 x 20 @ 75lbs
b2) Scap Floor Slides 2 x 10

Keiser Triceps Pushdowns 3 x 15
DB Crush Grip Curl 10 @ 50/40/30/20/10

Sunday, May 26, 2013 @ Goodlife Davisville

Warm-up.

Military Press 3 @ 135, 3 @ 185, 3 x 3 @ 205

Front Squat 2 x 5 @ 135, 5 @ 225, 3 @ 275, 2 @ 315, 1 @ 365, 2 @ 315, 3 @ 275

Chins 6, 5, 4, 3, 2, 1
Back Extensins 3 x 10

Offset KB Front Squat 2 x 10 @ 32kg

Wednesday, May 22, 2013 @ EIRC

Warm-up.

Power Cleans 2 @ 80/100/110/120/125/110kg – finish was a little sloppy on the 125 set so I dropped down to finish well.

Squats 3 @ 70/80/90% using 520 as working max.
5 @ 154, 3 @ 242, 3 @ 374, 3 @ 418, 3 @ 468 – all solid sets, had to push a little on the last set but held good positions.

DL 8 @ 330/374/418

Ab Wheel 3 x 12

Solid session tonight. I piled through it quickly by myself. Looks like things are going to get even busier in the next few weeks so I will probably be dropping down to a 3 day total body template as a baseline and anything else will be bonus. I have also been doing some prowler or hill sprints 2 times per week and will keep this up with the new workout plan.

Friday, May 17, 2013 @ Goodlife Hamilton

Missed a workout thismweek because I was busy at a basketball training camp.

Got to the gym for this one and only had 25 mins to lift because theynwere closing early.

Front Squat 2 x 5 @ 135, 5 @ 225, 245, 275

Military Press 5 @ 95, 135, 155, 185, 8 @ 135
Chins 6, 5, 4, 3, 2, 1

Pushdowns 3 x 10
Face Pulls 3 x 10
Curls 3 x 10

Monday, May 20, 2013 @ Goodlife Yonge and St. Clair

Warm-up.

Power Clean fom Hip 2 @ 185, 205, 225, 205, 225, 245

Incline Press 5 @ 75, 3 @ 85, 1 @ 95 using 335 as working max.
5 @ 135, 2 @ 225, 5 @ 250, 3 @ 285, 3 x 1 @ 320 – all were solid reps.

DB Row 3 x 15 @ 120lbs

A1) DB Shoulder Press 12 @ 55, 65, 55lbs
A2) Lat Pulldown 3 x 12

B1) DB Bench Press 2 x 20 @ 65lbs
B2) Scap Wall Slides Facing Wall 2 x 8

C1) BW Triceps Extensions 3 x 12
C2) DB Curls 3 x 12

Friday, May 10, 2013 @ UCC

Warm-up.

Depth Jumps 2 x 3 @ 15″ to 35″

Log Press 3 2 176, 3 @ 220, 1 @ 270 (belt), 2 x 1 @ 290 (belt), 1 @ 270 (belt), 1 @ 220 strict press (just did this to see how hard it was, very easy actually)

Chins 3 x 5
Pushdowns 3 x 15
Curls 3 x 10

Just an easy tune up before Barrie on Sunday.

Monday, May 13, 2013 @ EIRC

Incline Press 5 @ 65/75/85% using 335 as working max.
5 @ 220, 5 @ 253, 5 @ 286 – feeling pretty taxed from yesterday.

a1) DB Military Press 12 @ 40, 12 @ 45, 12 @ 50lbs
a2) Rope Row 3 x 15

b1) DB Bench Press 2 x 25 @ 50lbs
b2) Face Pulls 2 x 25

c1) DB Hammer Curls 3 x 15
c2) Band Pushdowns 3 x 15