Archive for November, 2013

Training Log

Posted: November 29, 2013 in Training Log, Uncategorized

Sunday, November 24, 2013 @ Global Gym

a1) Military Press 5 @ 135, 5 @ 155, 5 @ 185, 3 @ 205, 5 @ 135
a2) Chin-ups 5 x 6

b1) Front Squats 2 x 5 @ 135, 5 @ 225, 5 @ 275, 5 @ 295, 5 @ 315
b1) Vertical Jump 3 x 5

Wednesday November 27, 2013 @ NLSC

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 330 as working max.
2 x 5 @ 132, 2 @ 220, 5 @ 253, 3 @ 286, 3 @ 319
a2) DB Row 3 x 12 @ 120lbs

b1) Goblet Squat 3 x 10
b2) Face Pulls 3 x 15

Friday, November 29, 2013 @ NLSC

Extended warm-up prehab version.

a1) DB Bench Press 20 @ 85, 15 @ 100, 10 @ 115lbs
a2) TRX Body Row 3 x 12

Trap Bar Jumps 5 x 1 @ 365lbs

DL 6 @ 424, 4 @ 468, 2 @ 514, 6 @ 468 (belt), 2 @ 514 (belt), 1 @ 558 (belt) – I forgot my belt at home but used one I found in the gym. On the 514 set it dug into my abs so bad I thought I got stabbed so I had to stop the set. On 558 it didn’t feel much better so I played it safe. Need to get back to pulling form the floor for speed to work on my technique.

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Friday, November 22, 2013 @ EIRC

Extended warm-up prehab version.

a1) Incline Press 5 @ 65/75/85% using 330 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 253, 5 @ 280
a2) Cable Seated Row 2 x 12, 3 x 10

b1) Hammer Incline Press 20, 2 x 15
b2) Band Row 3 x 15
b3) Band Pullapart 3 x 15

c1) BB Curl 3 x 10
c2) Band Pushdown 3 x 15

Training Log

Posted: November 19, 2013 in Training Log, Uncategorized
Thursday, November 14, 2013 @ EIRC
Extended warm-up prehab version.
TB Jumps 3 x 3 @ 245, 2 x 3 @ 267
TB Deadlift 7 @ 445, 5 @ 511, 3 @ 577, 7 @ 511 (belt), 5 @ 588 (belt), 3 @ 643 (belt, touch and go)
Foley GM 3 x 10
Saturday, November 16, 2013 @ EIRC
Extended warm-up prehab version.
Box Jumps 3 x 3 @ 41″
Log Press 8 @ 168, 6 @ 212, 4 @ 256, 8 @ 179, 6 @ 223, 4 @ 267
Strict Log Press 6 @ 168, 10 @ 146 + 10 @ 80
Chins 6 x 5
Monday, November 18, 2013 @ EIRC
Extended warm-up prehab version.
TB Jumps 2 @ 286, 3 x 2 @ 308
Squat 6 @ 418, 4 @ 462, 2 @ 506, 6 @ 462 (belt), 4 @ 506 (belt), 1 @ 550 (belt) – was supposed to do 2 on last set but was feeling garbage all session so I only did one, after the set I realised it was pretty fast and should have done 2, oh well.

Tuesday, November 12, 2013 @ EIRC

Extended warm-up prehab version.

a1) Incline Press 3 @ 70/80/90% using 330 as working max.
2 x 5 @ 132, 2 @ 220, 3 @ 231, 3 @ 264, 5 @ 297 – all reps felt good. I dropped back my working max a little to put more focus on overhead for a while.
a2) Deadstop DB Row 3 x 10 @ 120
a2) Band Pullapart 3 x 15

b1) Push-ups with band Behind Back 15, 12, 10
b2) Lat Pulldown/Row 3 x 15

Keiser Pushdowns 3 x 12
BB Curls 4 x 10

Saturday, November 9, 2013 @ EIRC

Extended warm-up prehab version.

Front Squat 5 @ 75, 3 @ 85, 1 @ 95, 3 @ 85, 5 @ 75% using 405 as working max.
2 x 5 @ 132, 2 @ 220, 5 @ 308, 3 @ 341, 1 @ 385, 3 @ 341, 5 @ 308

Log Press 2 x 6 @ 178, 2 x 6 @ 212
Strict Log Press 3 x 6 @ 178

Chins 30 total reps

Thursday, November 7, 2013 @ EIRC

Extended warm-up prehab version.

SSB Squat 2 x 5 @ 154, 3 @ 242, 2 x 3 @ 330, 2 x 2 @ 396, 2 x 1 @ 440 (belt) – this SSB from Rogue is pretty tough. Felt a lot harder than the SSB I have used in the past.

SSB Squat – no hands 3 x 8 @ 242

Monday, November 4, 2013 @ EIRC

Recovery session after competition on Saturday.

Thruster 3 x 10
Step-up 3 x 10
Lat Pulldown 3 x 10
Push-up 3 x 10
RDL 3 x 10
Deadbug 3 x 10

Felt way better after this session.

Wednesday, November 6, 2013 @ EIRC

a1) BB Curl 3 x 12
a2) BB Overhead Extension 3 x 12
a3) Band Pullapart 3 x 12

b1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 340 as working max.
2 x 5 @ 132, 1 @ 220, 5 @ 253, 3 @ 286, 1 @ 323
b2) Cable Seated Row 5 x 10

c1) Military Press  5 @ 75, 3 @ 85, 1 @ 95% using 240 as working max.
3 @ 132, 5 @ 176, 3 @ 202, 1 @ 231
c2) Band Row/Pulldown