Archive for June, 2013

Saturday, June 29, 2013 @ Lance’s

Extra session for the week. Plan was to do some sharp work and not grind too much.

Log Press 2 x 6 @ 170, 4 @ 220, 2 @ 270, 1 @ 290, 4 @ 240, 2 @ 290 (belt), 1 @ 310 (belt) – could have been a little more sharp.

Farmer’s DL with Hold

3 reps @ 275
2 x 1 rep + 10 sec Hold @ 325

Stones to 58″

3 @ 230
2 x 3 @ 300

Solid session just to get some skill practice in.

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Friday, June 28, 2013 @ HTC

Warm-up.

Sprints 5 x 10 yards
Box Jumps 4 x 3 @ 36″

a1) Military Press 3 @ 70/80/90% using 235 as working max.
5 @ 135, 3 @ 165, 3 @ 190, 3 @ 210
a2) Chin-ups with Fat Gripz 6/5/4/3/2/1

Front Squat 3 @ 70/80/90/80/70 using 385 as working max.
2 x 5 @ 135, 3 @ 225, 3 @ 270, 3 @ 310, 3 @ 345, 3 @ 310, 3 @ 270

Lots of stretching for hips, glutes and groin.

Wednesday, June 26, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 3 @ 220, 3 @ 242, 3 @ 264

Squat 3 @ 70/80/90% using 530 as working max.
2 x 5 @ 154, 3 @ 242, 1 @ 330, 3 @ 374, 3 @ 418, 3 @ 473 (belt)

a1) DL 8 @ 242, 8 @ 330, 8 @ 374, 8 @ 396
a2) Mountain Climbers with Elbows on Swiss Ball 3 x 10

Monday, June 24, 2013 @ EIRC

Warm-up.

Sprint 5 x 10 yards – push-up start

Box Jumps 6 x 3 @ 36″

Incline Press 3 @ 70/80/90% using 320 as working max.
2 x 5 @ 132, 3 @ 220, 3 @ 253, 3 @ 286 – dropped my working max back a bit and working my way up.

DB Row 10 @ 105, 10 @ 120, 15 @ 135lbs
DB Bench Press 15 @ 80/90/80lbs
BPA 3 x 15
Pushdowns 3 x 15
BB Reverse Curl 3 x 15

Saturday, June 22, 2013 @ HTC

Warm-up.

Deload week.

a1) Military Press 5 @ 115, 5 @ 135, 3 @ 155, 3 @ 185
a2) Chins 1, 2, 3, 4, 5, 4, 3, 2, 1

Front Squat 2 x 5 @ 135, 5 @ 225, 1 @ 275, 1 @ 295, 1 @ 315

Tire Flip 3 x 10

Hanging Leg Raises 3 x 8

Wednesday, June 19, 2013 @ EIRC

Warm-up.

Deload week.

Squats 2 x 5 @ 154, 3 @ 242, 2 @ 330, 2 @ 352, 2 @ 374, 2 @ 396

DL 5 @ 242, 5 @ 330, 5 @ 374, 5 @ 418

Cossack Squat 3 x 10
Decline Leg Raises 3 x 10

Monday, June 17, 2013 @ EIRC

Warm-up.

Deload week.

a1) Incline Press 2 x 5 @ 132, 5 @ 176, 5 @ 220
a2) Seated Row 3 x 10

b1) Yoga Push-ups 2 x 10
b2) Seated Row 2 x 10

c1) Band Pushdowns 3 x 15
c2) 4 Way Shoulders 3 x 10

Various DB Curls 5 x 12