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)

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.

Saturday, April 5, 2014 @ Guelph Football

Modified my plan a little since I went off script on Wednesday.

Front Squat 3 @ 295, 3 @ 315, 3 @ 335
2 Count Bench Press 3 @ 225, 2 x 3 @ 245, 2 x 3 @ 275

TB DL (low handle) 5 @ 405, 3 @ 475, 3 x 1 @ 545 (belt)

Military Press 4 x 8
Face Pulls 3 x 15

Monday, April 7, 2014 @ Guelph Football

Deload week.

Incline Press 2 x 5 @ 135, 3 @ 225, 3 @ 245, 3 @ 275
Lat Pulldown 4 x 10

Squat 2 x 5 @ 135, 3 @ 225, 3 @ 295, 3 @ 365, 2 @ 415, 2 @ 465, 1 @ 505 – all reps felt solid.

Deadlift 2 x 3 @ 315, 2 x 2 @ 385, 2 x 1 @ 455 (belt), 1 @ 505 (belt), 2 x 1 @ 555 (belt) – wanted to get some moderate technique/speed work in with regular barbell.

Reverse Hyper 3 x 10
Swiss Ball Mountain Climber 3 x 10

Wednesday, April 3, 2014 @ Crossfit Niagra

Bench Press 5 @ 220, 3 @ 253, 3 x 1 @ 264, 1 @ 286, 2 x 1 @ 308, 1 @ 330, 10 @ 220, 10 @ 220 + 10 @ 154

Squat – worked up to 1 @ 552 and 1 @ 575 – both felt great since I haven’t been going heavy and 575 is actually a lifetime best.

https://www.youtube.com/watch?v=0LNxvsc … 9Ez46AS_1A

https://www.youtube.com/watch?v=XcDrI3R … 9Ez46AS_1A

Chin-ups 40 total reps
BPA 5 x 15

Solid training session. With Paul there I wanted to get some technical advice and see where I am right now leading into a meet in May.