Archive for October, 2013

Wednesday, October 30, 2013 @ EIRC

Extended warm-up prehab version.

Box Jump 3 x 3 @ 36″

Squat 2 x 5 @ 132, 3 @ 220, 3 x 3 @ 308

TB Deadlift 5 @ 242, 5 @ 330, 5 @ 418

Prowler – 30 yard course

3 x 60 yards @ sled + 60kg

Just a little tune up going into the contest on the weekend.

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Training Log

Posted: October 29, 2013 in Training Log, Uncategorized

Sunday, October 27, 2013 @ CFA

Extended warm-up prehab version.

a1) Front Squat 5 @ 65/75/85/75/65% using 405 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 265, 5 @ 305, 5 @ 345, 5 @ 305, 5 @ 265
a2) Pull-ups 3 x 5

Farmers Walk – 40 foot course

80 feet @ 210lbs
2 x 40 feet @ 300lbs

Monday, October 28, 2013 @ EIRC

a1) BB Curls 3 x 12
a2) Band Pushdowns 3 x 12
a3) Band Pullapart 3 x 12

b1) Incline Press 5 @ 65/75/85% using 340 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 253, 5 @ 286
b2) DB Row 2 x 10 @ 135, Lat Pulldown 2 x 10

c1) Military Press 5 @ 65/75/85% using 240 as working max.
3 @ 132, 5 @ 154, 5 @ 176, 5 @ 202
c2) Band Row with Pause 3 x 12

Friday, October 25, 2013 @ CFA

Ended up pushing this one back two days because of some unexpected work stuff.

Extended warm-up prehab version.

TB Jumps 3 x 3 @ 295

Log Press 5 @ 140, 3 @ 190, 3 @ 230, 2 x 1 @ 280 (belt), 2 x 1 @ 300 (belt), 2 x 1 @ 280 (belt) – all reps were solid. Just getting some singles practice in.

Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 2 @ 405 (belt), 2 @ 455 (belt), 2 @ 495 (belt)

a1) Band Ab Pulldowns 3 x 10
a2) Band High Sidebends 3 x 10
a3) Band GM 3 x 10

Felt pretty good considering I had a long day with over 5 hours in my car driving.

Saturday, October 19, 2013 @ UCC

Extended warm-up prehab version.

Box Jumps 3 x 4 @ 38″

Log Press 2 x 3 @ 176, 3 @ 220, 2 x 3 @ 240, 2 x 3 @ 270

Strict Log Press 2 x 8 @ 176

Front Squat 3 @ 70/80/90/80/70% using 405 as working max.
3 @ 285, 3 @ 325, 3 @ 365, 3 @ 325, 3 @ 285

Did a few sandbag loads and that’s it.

Monday, October 21, 2013 @ EIRC

Extended warm-up prehab version.

DB Row 4 x 10 @ 135lbs

a1) Incline Press 3 @ 70/80/90% using 340 as working max.
2 x 5 @ 132, 1 @ 220, 3 @ 242, 3 @ 275, 3 @ 308
a2) BPA 3 x 15

b1) Military Press 3 @ 70/80/90% using 240 as working max.
3 @ 132, 3 @ 165, 3 @ 187, 3 @ 209
b2) Rope Row with Pause 3 x 15

c1) Football Bar Curls 3 x 21s
c2) Football Bar Overhead Extensions 3 x 21s

Tuesday, October 15, 2013 @ EIRC

Deload week.

Extended warm-up prehab version.

a1) Incline Press 2 x 5 @ 132, 3 @ 198, 3 @ 242, 1 @ 286, 1 @ 308, 3 @ 242
a2) Body Row 4 x 12

b1) Box Jump 3 x 3 @ 36″
b2) Front Squat 2 x 5 @ 132, 3 x @ 220, 3 @ 264, 3 @ 308, 1 @ 352, 3 @ 264

Friday, October 11, 2013 @ CFA

Deload week.

Extended warm-up prehab version.

Trap Bar Jumps 2 x 3 @ 135, 3 x 3 @ 225

Squat 2 x 5 @ 135, 2 @ 225, 2 @ 315, 2 @ 405, 1 @ 495, 2 @ 405, 2 @ 315

Log Press 3 x 3 @ 230, 3 x 1 @ 280

DL 5 @ 225, 3 @ 315, 3 x 3 @ 405

Band Pulldown/Row 3 x 12-15
Band Face Pull 2 x 15

Wednesday, October 9, 2013 @ EIRC

Extended warm-up prehab version.

DB Row 4 x 12 @ 135lbs

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95, 3 @ 85, 5 @ 75% using 335 as working max.
2 x 5 @ 132, 2 @ 220, 5 @ 253, 3 @ 286, 1 @ 319, 3 @ 286, 5 @ 253
A2) Lat Pulldown 4 x 10

b1) Hammer Bench Press 4 x 12
b2) Face Pulls 2 x 12, BPA 2 x 12

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