Archive for February, 2014

Saturday, February 22, 2014 @ Power Pit

DL 5 @ 65/75/85/75/65% using 550 as working max.
5 @ 35, 5 @ 405 (belt), 5 @ 465 (belt), 5 @ 405 (belt), 5 @ 365

Front Squat 2 x 4 @ 275
2 Count Pause Bench 4 @ 205, 4 @ 225

GM 4 x 10 @ 135
Hanging Leg Raise 4 x 10
Military Press 4 x 10 @ 135

Monday, February 24, 2014 @ EIRC

Squat 3 @ 70/80/90/80/70% using 525 as working max.
3 @ 363, 3 @ 418 (belt), 3 @ 474 (belt), 3 @ 418 (belt), 3 @ 363

Incline Press 3 @ 70/80/90% using 335 as working max.
3 @ 231, 3 @ 264, 3 @ 301
DL 8 @ 330, 2 x 8 @ 352

Seated Row 4 x 12
Ab Wheel 4 x 12
Cossack Squat 4 x 12

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Tuesday, February 18, 2014 @ EIRC

Squat 5 @ 341, 5 @ 396 (belt), 5 @ 446 (belt), 5 @ 396 (belt), 5 @ 341

Incline Press 5 @ 65/75/85% using 335 as working max.
5 @ 220, 5 @ 253, 5 @ 286
Deadlift 8 @ 330, 8 @ 352

Cossack Squat 4 x 10
Ab Wheel 4 x 10
Cable Seated Row 4 x 10

Thursday, February 20, 2014 @ EIRC

a1) Bench Press (paused) 5 @ 176, 5 @ 209, 5 @ 242, 5 @ 209, 5 @ 176
a2) Face Pulls 4 x 10

Speed DL 2 x 4 @ 308 + 90lbs chains
Pause Squat 2 x 4 @ 286

b1) DB Bench Press 4 x 10 @ 85lbs
b2) Chins 30 total reps

Kieser Curls 4 x 10
Keiser Pushdowns 4 x 10

Training Log – Deload Upper Body

Posted: February 13, 2014 in Uncategorized

Tuesday, February 11, 2014 @ EIRC

a1) Bench Press 2 x 5 @ 132, 3 @ 176 (pause), 2 x 3 @ 220 (pause), 2 x 2 @ 264 (pause), 2 x 1 @ 286 (pause), 2 x 1 @ 308 (pause) – haven’t benched in a long time. Wanted to see how it felt.
a2) BPA 5 x 15

b1) Body Row 3 x 15
b2) Push-ups 3 x 15

c1) Curls 3 x 20
c2) Band Pushdowns 3 x 20

Training Log

Posted: February 7, 2014 in Uncategorized

Tuesday, February 4, 2014 @ EIRC

Power Clean 4 x 1 @ 100kg, 3 x 1 @ 110kg, 3 x 1 @ 120kg

Squat 5 @ 396, 4 @ 440, 3 @ 484, 5 @ 440 (belt), 4 @ 484 (belt), 1 @ 506 (belt) – felt brutal so I stopped pushing on these.

Air Squat 3 x 10
Reverse Hyper 3 x 15
Hanging Leg Raise 3 x 10

Thursday, February 6, 2014 @ EIRC

Log Press 3 @ 168, 3 @ 212, 5 x 3 @ 256
Strict Log Press 2 x 6 @ 168

Chins 30 total reps

Front Squat 4 @ 286, 3 @ 308, 2 @ 330, 3 @ 308, 4 @ 286

Stir the Pot 3 x 10

Monday, February 3, 2014 @ EIRC

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 330 as working max.
2 x 5 @ 132, 1 @ 220, 5 @ 242, 3 @ 279, 1 @ 312
a2) Cable Row 5 x 10

b1) Incline Press 6 x 4 @ 242
b2) Face Pulls 4 x 12

c1) DB Bench Press 10 @ 85/95/105/115lbs
c2) Lat Pulldown 4 x 10

d1) Band Pushdowns 4 x 12
d2) Curls 4 x 12

Training Log

Posted: February 2, 2014 in Uncategorized

Thursday, January 30, 2014 @ EIRC

3 Position Power Clean 2 x 3 @ 60kg, 4 x 3 @ 80kg

a1)Log Press 5 x 4 @ 232
a1) Strict Log Press 6 @ 168, 6 @ 146
a2) Chins 8, 7, 6, 5, 4, 3, 2, 1

Front Squat 5 @ 275, 4 @ 297, 3 @ 319, 4 @ 297, 5 @ 275

Sunday, February 2, 2014 @ EIRC

Hip Clean 2 x 2 @ 90kg, 4 x 2 @ 100kg, 2 x 2 @ 90kg

Yoke – 50 foot course

50 feet @ 600lbs
2 x 50 feet @ 690lbs
50 feet @ 780lbs (belt)

a1) Back Extension 4 x 12
a2) Air Squat 4 x 12