Archive for July, 2013

Monday, July 29, 2013 @ EIRC

Extended warm-up prehab version.

a1) Incline Press 5 @ 65/75/85% using 325 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 242, 5 @ 275
a2) Rope Lat Pulldown/Row 5 x 10

b1) DB Press with Purple Band Behind Back 20 @ 40, 15 @ 55, 15 @ 65lbs
b2) DB Row 3 x 10 @ 135lbs

KB BUP 2 x 15 @ 16kg
BB Curls 50 reps
Band Pushdowns 50 reps

Thursday, July 25, 2013 @ EIRC

Extended warm-up prehab version.

a1) Box Jumps 4 x 3 @ 36′
a2) Military Press 3 @ 70/80/90% using 240 as working max.
5 @ 135, 3 @ 165, 3 @ 198, 3 @ 220

b1) Front Squat 3 @ 70/80/90% using 390 as working max.
2 x 5 @ 132, 1 @ 220, 3 @ 275, 3 @ 308, 3 @ 352, 3 @ 308, 3 @ 275
b2) Chins with Fat Gripz 6/5/4/3/2/1
b2) Face Pulls with Rope 3 x 15

Tuesday, July 23, 2013 @ HTC

Extended warm-up prehab version.

Trap Bar Jumps 4 x 3 @ 280lbs

Rack Pull (17″) 6 @ 455, 5 @ 495, 4 @ 545, 6 @ 495 (belt + straps), 5 @ 545, 3 @ 585 – back and grip were still toast from the weekend and no real extended recovery since.

a1) Dead Stop DB Row with Fat Gripz 2 x 10 @ 85lbs
a2) Rack Pull 10 @ 315, 10 @ 225

Solid workout putting in work on one lift.

Monday, July 22, 2013 @ EIRC
Extended warm-up prehab version.
a1) Incline Press 3 @ 70/80/90% using 325 as working max. 2 x 5 @ 132, 3 @ 231, 3 @ 264, 3 @ 295
a2) Lat Pulldown (light) 5 x 10
b1) DB Elevator Press – 3 Positions 6 @ 65, 2 x 6 @ 75lbs
b2) Cable Seated Row 3 x 10
Keiser Rope Pushdowns 5 x 10
Keiser Rope Curls 5 x 10

Friday, July 19, 2013 @ Five Star Fitness

Extended warm-up prehab version.

a1) Hammer Incline Press 5 x 10
a2) Hammer CSR 5 x 10

Front Squat 2 x 5 @ 135, 3 x 3 @ 225

DL 3 @ 315, 3 @ 365, 3 @ 415

Just an easy one to end deload week.

Saturday, July 20, 2013 @ Cambridge Highland Games

Pulled on my buddy’s tug of war team. This was brutal work. Was super gassed at the end for sure.

Sunday, July 21, 2013 @ Tycoon Lair

Was super blasted from tug of war the day before.

Yoke – 50 foot runs

1 @ 500lbs
1 @ 680lbs
1 @ 770lbs

Tire Flip

2 sets of 5 flips

Atlas Stones

3 @ 300lbs to 58″
2 x 1 @ 365lbs to 52″

Decent session considering how mangled I was. Thanks to Lance and Eddie for putting up with my whining and bullshit.

Monday, July 15, 2013 @ EIRC

Was supposed to do this workout last week but couldn’t fit it in.

Warm-up.

a1) Military Press 5 @ 75/3 @ 85/1 @ 95% using 235 as working max.
2 x 5 @ 132, 5 @ 176, 3 @ 198, 1 @ 220
a2) Chins on Neutral Fat Bars 6/5/4/3/2/1

Front Squat 5 @ 75/3 @ 85/1 @ 95% using 385 as working max.
2 x 5 @ 132, 3 @ 220, 5 @ 286, 3 @ 330, 1 @ 363, 3 @ 330, 5 @ 286

Single Leg KB DL 2 x 8 @ 53lbs – this was way harder than I thought it would be.
Pallof Press 2 x 10

Wednesday, Jul 10, 2013 @ EIRC

Warm-up.

Trap Bar Jumps 2 @ 220, 2 @ 242, 2 @ 264, 2 x 2 @ 286

Squat 2 x 5 @ 154, 3 @ 242, 2 @ 330, 2 @ 418 (belt), 2 @ 462 (belt), 2 @ 484 (belt), 2 @ 506 (belt), 2 @ 528 (belt) – all sets moved well. Both sets over 500 moved better than they have in a long time.

http://m.youtube.com/watch?v=bkwpkatVkHk

Squat 2 x 5 @ 330, 2 x 10 @ 242

Side Plank 2 x 30 sec each side

Another great workout really just putting in work on one main movement.