Archive for April, 2014

Tuesday, April 29, 2014 @ 2014

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 345 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 260, 3 @ 295, 1 @ 330 – all weights moved very well.
a2) Seated Row 4 x 8

Squat 5 @ 75, 3 @ 85, 3 x 1 @ 95% using 550 as working max.
2 x 5 @ 135, 2 @ 225, 1 @ 315, 5 @ 415, 3 @ 470 (belt), 3 x 1 @ 525 (belt) – singles felt good and moved well.

TB DL 3 @ 365, 3 @ 405, 3 @ 475
Stir the Pot 3 x (12+12)

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Saturday, April 26, 2014 @ Guelph Football

TB DL 3 @ 70/80/90/90/90% using 585 as working max.
3 @ 410, 3 @ 470, 3 x 3 @ 525 (belt, low handle)

a1) 2 Count Pause Bench 4 @ 245, 3 x 4 @ 275 – felt great and moved well.
a2) Triangle BPA 4 x 15

Squat 5 @ 315, 5 @ 365, 5 @ 415

Single Arm KB Shoulder Press 3 x 10
Rolling Plank 3 x 30 secs

Wednesday, April 23, 2014 @ Guelph Football

a1) Bench Press 3 @ 70/80/90/90/90 using 310 as working max.
2 x 5 @ 135, 3 @ 225, 250, 3 x 3 @ 280, 1 @ 315, 1 @ 335 – felt good and did a few bonus singles.
a2) BPA 5 x 15

b1) Front Squat 3 x 5 @ 295
b2) Chins 35 total reps

c1) DB Bench Press 3 x 10 @ 90lbs
c2) Back Extension 3 x 10

d1) Band Pushdown with Slow Eccentric 3 x 10
d2) BB Curl with Slow Eccentric 3 x 10

Saturday, April 19, 2014 @ Power Pit

TB Deadlift 5 @ 405, 5 @ 455, 5 @ 495 (belt)

Speed DL 2 x 1 @ 315 (belt), 2 x 1 @ 365 (belt), 2 x 1 @ 405 (belt), 2 x 1 @ 455 (belt) – doing some technique work.

2 Count Bench 4 @ 242, 2 x 4 @ 253, 4 @ 264

Squat 8 @ 275, 8 @ 335, 8 @ 385

Alternate DB Shoulder Press 3 x 12
Face Pulls 3 x 15
Side Plank 3 x 20 sec

Tuesday, April 22, 2014 @ Guelph Football

a1) Incline Press 3 @ 70/80/90/90/90 using 345 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 240, 3 @ 275, 3 @ 310 – all reps were fast and easy.
a2) Seated Row 4 x 10

Squat 3 @ 70/80/90/90/90 using 550 as working max.
2 x 5 @ 135, 2 @ 225, 1 @ 315, 3 @ 385, 3 @ 440 (belt), 3 x 3 @ 495 (belt), 1 @ 545 (belt) – all sets moved well and felt good. Wanted to do a “heavy” single as my last one before the meet.

TB Deadlift 5 @ 315, 5 @ 385, 5 @ 435
TRX Fallout 3 x 12

Thursday, April 17, 2014 @ Guelph Football

a1) Bench Press 5 @ 65/75/85/85/85 using 310 as working max.
2 x 5 @ 135, 5 @ 205, 5 @ 235, 3 x 5 @ 265
a2) BPA 5 x 15

b1) Chins 30 total reps
b2) Front Squat 6 @ 275, 2 x 6 @ 295

c1) Pullthrough 3 x 12
c2) DB Bench Press 3 x 12 @ 80lbs

Friday, April 11, 2014 @ Power Pit

Deload week.

Squat 2 x 5 @ 135, 5 @ 225, 3 x 5 @ 315
Pause Squat 3 x 5 @ 225
CSR 5 x 10

2 Count Bench Press – worked in triples up to 3 @ 264

Band Pullthrough 3 x 12
Ab Wheel 3 x 12

Tuesday, April 15, 2014 @ Guelph Football

Incline Press 5 @ 65/75/85% using 345 as working max.
2 x 5 @ 135, 5 @ 225, 5 @ 260, 5 @ 295

Seated Row 4 x 12

Squat 5 @ 65/75/85/85/85 using 550 as working max.
2 x 5 @ 135, 2 @ 225, 1 @ 315, 5 @ 365, 5 @ 405 (belt), 3 x 5 @ 470 (belt) – all sets were pretty good.

Trap Bar DL 8 @ 295, 8 @ 345, 8 @ 415
Rolling Side Plank 3 x 30 secs

Wednesday, April 9, 2014 @ Guelph Football

Deload week.

Band Pushdowns 3 x 15
BB Curl 3 x 15

Back Extension 2 x 10
Cossack Squat 2 x 10

Bench Press 2 x 5 @ 135, 3 @ 225, 245, 275 – all paused
Chins 4 x 6

Alternate DB Bench Press 3 x 10
BPA 3 x 15

Front Squat 2 x 5 @ 135, 3 @ 225, 245, 275 – last 3 sets paused.

DELOAD WORKOUT TIP: Use your simple accessory exercises as warm-ups before your main work. It allows you to warm up fully while getting some things out of the way to keep your deload workouts short and sweet.