Archive for September, 2013

Friday, September 27, 2013 @ CFA

Extended warm-up prehab version.

TB Jumps 3 x 4 @ 275

TB Deadlift 8 @ 405, 6 @ 475, 4 @ 545, 8 @ 495 (belt), 6 @ 565 (belt), 4 @ 615 (belt), 10 @ 315 (low handle), 15 @ 225 (low handle)

a1) Band Hamstring Curls 3 x 15
a2) Band TKE 3 x 15

Thursday, September 26, 2013 @ EIRC

Extended warm-up prehab version.

DB Row 4 x 10 @ 130lbs

a1) Incline Press 3 @ 70/80/90/80/70% using 335 as working max.
2 x 5 @ 132, 3 @ 231, 3 @ 264, 3 @ 301, 3 @ 264, 3 @ 231
a2) Lat Pulldown 4 x 10

b1) DB Bench Press 3 x 10, 15 @ 85lbs
b2) No Money 2 x 10, BB Strict Muscle Snatch 2 x 10

c1) Rope Pushdowns 10, 12, 15, 20
c2) High Rope Curls 10, 12, 15, 20

Friday, September 20, 2013 @ EIRC

Extended warm-up prehab version.

Trap bar Jumps 3 x 5 @ 220

Squat 2 x 5 @ 154, 3 @ 242, 1 @ 330, 8 @ 374, 6 @ 418, 4 @ 462, 8 @ 396 (belt), 6 @ 440 (belt), 4 @ 484 (belt) – all sets were hard work but the weights moved well.

Pause Squat 2 x 6 @ 242

a1) Leg Extension 10, 15, 20 reps a2) Leg Curl 10, 15, 20 reps

This was brutal. See it here:

http://www.youtube.com/watch?v=A3AfiB8LWzs&feature=c4-overview&list=UUucM417gMY6zu9Ez46AS_1A

This was part joke, part serious. I am working in more volume this phase and going to do so with simple bodybuilding exercises. I don’t typically do this stuff so it is a good change of pace and will work on some weaknesses that I don’t typically hit.

Saturday, September 21, 2013 @ EIRC

I don’t typically like to train these two sessions on consecutive days but that’s just the way it worked out this week.

Extended warm-up prehab version.

Box Jumps 3 x 5 @ 36″

a1) Military Press 3 @ 70/80/90/80/70% using 230 as working max. 3 @ 132, 3 @ 165, 3 @ 187, 3 @ 209, 3 @ 187, 3 @ 165 a2) Chins with Various Grips 35 total reps

Front Squat 3 @ 70/80/90/80/70% using 400 as working max. 2 x 5 @ 132, 1 @ 220, 3 @ 286, 3 @ 319, 3 @ 363, 3 @ 319, 3 @ 286 – these were definitely work today. I was just starting to get sore from Friday’s session so I had to dig down for these.

SSB Walking Lunge 3 x 10

Two solid sessions on consecutive days. Looking forward to a few days off to recover, though.

Thursday, September 12, 2013 @ EIRC

Deload week.

Extended warm-up prehab version.

Box Jump 2 x 3 @ 36″, 3 x 1 @ 42″

a1) Military Press 5 @ 132, 3 x 3 @ 154, 1 @ 176, 1 @ 198
a2) Fat Grip Chins 3 x 6

b1) Front Squat 2 x 5 @ 132, 3 x 3 @ 220, 1 @ 264, 1 @ 308, 1 @ 330
b2) Face Pulls with Rope 2 x 15

Prowler – 30 yard course

2 x 90 yards @ sled + 40kg – low, high, low handles

Tuesday, September 10, 2013 @ EIRC

Deload week.

Extended warm-up prehab version.

a1) Trap Bar Jumps 3 @ 132, 3 x 3 @ 220, 1 @ 286, 1 @ 308
http://www.youtube.com/watch?v=1j9g1_cy … 9Ez46AS_1A

a2) Incline Press 2 x 5 @ 132, 3 x 3 @ 220, 1 @ 264, 1 @ 308

b1) Squat 2 x 5 @ 154, 3 @ 242, 3 x 3 @ 330, 1 @ 418, 1 @ 462
b2) Lat Pulldown 4 x 10

Deadlift 5 @ 330, 5 @ 418
Curls 2 x 15
Band Pushdowns 2 x 15

Friday, September 6, 2013 @ CFA

Extended warm-up prehab version.

Trap Bar Jumps 1 @ 225, 2 x 1 @ 275, 3 x 1 @ 315

Log Press 2 x 3 @ 140, 3 @ 190, 3 @ 230, 3 @ 250, 1 @ 270 (belt), 1 @ 300 (belt) – just some technique practice.

Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 245 as working max.
3 @ 135, 5 @ 185, 3 @ 210, 1 @ 235

Front Squat 5 @ 75, 3 @ 85, 1 @ 95% using 392 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 295, 3 @ 335, 1 @ 375, 3 @ 335, 5 @ 295

Band Lat Pulldown 5 x 10

Wednesday, September 4, 2013 @ EIRC

Extended warm-up prehab version.

Box Jumps 2 x 1 @ 37.5″, 4 x 1 @ 42″

Squat 2 x 5 @ 154, 3 @ 242, 1 @ 330, 4 @ 440, 3 @ 484, 2 @ 517, 4 @ 451 (belt), 3 @ 496 (belt0, 3 @ 540 (belt), 10 @ 330, 10 @ 242

http://www.youtube.com/watch?v=bVkBRllH … 9Ez46AS_1A

Very solid squat session tonight. The weights felt hard but were all moving faster than normal. The 3 reps at 540 is an all time PB for me especially at this body weight and with this much volume in front of it.