Archive for March, 2014

Monday, March 31, 2014 @ Guelph Football

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 340 as working max.
2 x 5 @ 135, 2 @ 225, 5@ 255, 3 @ 295, 1 @ 325
a2) Seated Row 4 x 8

Squat 5 @ 75, 3 @ 85, 3 x 1 @ 95% using 540 as working max.
2 x 5 @ 135, 2 @ 225, 1 @ 315, 5 @ 405, 3 @ 460 (belt) 2 x 1 @ 515 (belt), 2 @ 515 (belt) – 515 was feeling pretty good so I did an extra rep on my last set.

Trap Bar DL 3 @ 355, 3 @ 405, 3 @ 455
TRX Fallouts 3 x 10

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Friday, March 28, 2014 @ Guelph Football

Trap Bar DL (low handle) 3 @ 70/80/90/90/90% using 575 as working max.
5 @ 135, 5 @ 225, 3 @ 315, 3 @ 405, 3 @ 455, 3 x 3 @ 515 (belt) – using trap bar because it doesn’t jack up my SI.

Squat 2 x 5 @ 135, 1 @ 225, 5 @ 295, 5 @ 355, 5 @ 405

2 Count Bench Press 4 @ 225, 2 x 4 @ 245, 4 @ 265

Military Press 3 x 10
Face Pulls 3 x 15

Thursday, March 27, 2014 @ Guelph Football

a1) Bench Press 3 @ 70/80/90/90/90 using 300 as working max.
2 x 5 @ 135, 3 @ 210, 3 @ 240, 3 x 3 @ 270 – all paused and easy.
a2) BPA 5 x 15

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 3 x 5 @ 295
b2) Chins 35 total reps

c1) DB Bench Press 10 @ 90, 2 x 10 @ 100
c2) Side Plank 2 x 20 secs

d1) Back Extension 3 x 10
d2) Stir the Pot 2 x (10+10)

Saturday, March 22, 2014 @ Power Pit

DL 5 @ 65/75/85/85/85 % using 575 as working max.
5 @ 375, 5 @ 425, 1 @ 495 (belt), 3 x 3 @ 405 (belt) – SI was jacked up and I couldn’t pull anything when it is like this. I dropped down and did a few speed sets.

Squat 8 @ 275, 8 @ 315, 8 @ 365
2 Count Bench 3 x 4 @ 225, 2 x 4 @ 245

Military Press 3 x 12
Face Pulls 3 x 15

Tuesday, March 25, 2014 @ Guelph Football

a1) Incline Press 3 @ 70/80/90% using 340 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 245, 3 @ 275, 3 @ 305
a2) Seated Row 4 x 10

Squat 3 @ 70/80/90/90/90 using 525 as working max.
2 x 5 @ 135, 2 @ 225, 1 @ 315, 3 @ 365, 3 @ 425 (belt), 3 x 3 @ 485 (belt)

TB DL 5 @ 315, 5 @ 365, 5 @ 435 – using TB because it doesn’t affect my back at all but allows me to get some work in.

Wednesday, March 19, 2014 @ Guelph Football

a1) Bench Press 5 @ 65/75, 3 x 5 @ 85% using 300 as working max.
2 x 5 @ 135, 5 @ 195, 5 @ 225, 3 x 5 @ 255 – all pause and smooth
a2) BPA 5 x 15

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 3 x 6 @ 275
b2) Chins 30 total reps

c1) DB Bench Press 12 @ 100, 2 x 12 @ 90
c2) SSB GM 3 x 12

Monday, March 17, 2014 @ Guelph Football

Squat 5 @ 65/75, 3 x 5 @ 85% using 525 as working max.
5 @ 355, 5 @ 405, 2 x 5 @ 460 (belt), 2 @ 460 (belt) – still feeling the effects of being sick last week so i cut the last set short.

a1) Incline Press 5 @ 65/75/85% using 340 as working max.
5 @ 225, 5 @ 255, 5 @ 290
a2) Seated Row 4 x 12

DL 8 @ 50/60/70% using 575 as working max.
8 @ 285, 8 @ 345, 8 @ 405

Friday, March 14, 2014 @ Guelph Football

Deload week.

Feeling a little sick and didn’t push anything.

a1) Bowler Squat 3 x 10
a2) Plank with Shoulder Touch 3 x 8

b1) Pause Squat 3 x 5 @ 225
b2) Alternate DB Bench Press 3 x 10 @ 70lbs

c1) Step-up 3 x 10
c2) Chins 3 x 8

Just a blood flow sessions basically. Back into meet prep next week.