Archive for May, 2014

Saturday, May 24, 2014 @ Power Pit

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 8 @ 365, 6 @ 385, 4 @ 405, 5 x 3 @ 315 – back didn’t quite feel right and I couldn’t get it to loosen up so I scaled back and did some technique/speed work. Live to fight another day.

Hammer Curls 3 x 12 @ 45lbs

Chins 3 x 11
Back Extension 3 x 12

Bulgarian Squat 3 x 10 @ 20lbs in opposite hand
Leg Raise on Swiss Ball 3 x 10
CSR 3 x 12

Tuesday, May 27, 2014 @ Guelph Football

Bench Press 2 x 5 @ 135, 1 @ 225, 3 x 8 @ 265
Close Grip 3 x 8 @ 245
Wide Grip 3 x 8 @ 245

DB Shoulder Press 10 @ 45, 10 @ 50, 2 x 10 @ 55lbs
DB Lateral Raise 3 x 15 @ 25lbs
Rear Delt Raise 3 x 15 @ 20lbs

JM Press 15, 15, 12, 15 @ 155lbs
Decline Press 3 x 10 @ 185lbs
BB Curl 3 x 15

Advertisements

Thursday, May 22, 2014 @ Guelph Football

Bench Press 3 x 10 @ 245
Close Grip Bench Press 3 x 10 @ 225
Wide Grip Bench Press 3 x 10 @ 225

DB Military Press 2 x 10 @ 45, 2 x 10 @ 50lbs
DB Lateral Raise 3 x 15 @ 25
DB Rear Delt Raise 3 x 15 @ 20

JM Press 2 x 12 @ 185, 12 @ 155, 15 @ 155
Decline Press 9 @ 185, 2 x 12 @ 155
Curls 3 x 15

Saturday, May 17, 2014 @ Cressey Performance

Bench Press 3 x 10 @ 225
Close Grip 3 x 10 @ 205
Wide Grip 3 x 10 @ 205

DB Shoulder Press 4 x 10 @ 40lbs
DB Lateral Raise 3 x 15
BPA 3 x 15

JM Press 3 x 12 @ 135
Decline Press 3 x 12 @ 155
DB Curls 3 x 15

Tuesday, May 20, 2014 @ Guelph Football

Front Squat 2 x 5 @ 135, 1 @ 225, 6 @ 275, 4 @ 315, 6 @ 295, 4 @ 335

Block Pull (16.5″) 6 @ 475, 4 @ 545 (belt), 6 @ 495 (belt), 4 @ 565 (belt)

Hammer Curls 3 x 12 @ 40lbs
Stir the Pot 3 x 12

Chins 3 x 8
KB Swing 3 x 10
TRX Body Row 3 x 10

 

Thursday, May 15, 2014 @ Guelph Football

Sorta deload week.

a1) Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 3 @ 365, 3 @ 415
a2) Hammer Curl 10 @ 30, 10 @ 35, 10 @ 40lbs

b1) Chins 3 x 10
b2) Back Extension 3 x 10

c1) Seated Row 3 x 12
c2) Step-up 3 x 10

Lying Leg Raise 3 x 12

Tuesday, May 13, 2014 @ Guelph Football

Mark Giffin is helping me with our S&C this off-season so I asked him for help with my bench press. This is what was on the slate for today.

Regular Grip Bench Press 3 x 10 @ 245
Close Grip Bench Press 2 x 10 @ 225, 7 @ 225
Wide Grip Bench Press 7 @ 225, 10 @ 205, 7 @ 205

DB Shoulder Press 2 x 10 @ 40lbs, 2 x 10 @ 45lbs
Lateral Raise 3 x 15 @ 20lbs
Rear Delt Raise 3 x 15 @ 15lbs

JM Press 13, 3 x 10 @ 135lbs
Decline Bench Press 6 @ 185, 11 @ 135, 12 @ 135
DB Curls 3 x 15

Solid workout but the volume killed me. Not used to this style of training at all. Happy to have Mark on the case though because I trust him with improving my bench.

 

Saturday, May 10, 2014

Belle River Open Meet Report

Weighed in at 112.4kg

Squat

1st – 250kg
https://www.youtube.com/watch?v=XKx5KpJV6BQ

2nd – 265kg
https://www.youtube.com/watch?v=q_wxa0tzGGU

3rd – 275kg – Ontario Open Classic 120kg Record
https://www.youtube.com/watch?v=-dNPoxnfFfU

Bench Press

1st – 150kg

2nd – 155kg
https://www.youtube.com/watch?v=W0nMBKb_1Fw

3rd – 160kg miss

Deadlift

1st – 255kg
https://www.youtube.com/watch?v=gPPvi0S3EYY

2nd – 275kg
https://www.youtube.com/watch?v=0e9nq33VJ2g

3rd – 285kg
https://www.youtube.com/watch?v=dFPnVb3AA_I

Solid meet overall. Totaled 715kg and got 418.1 Wilks.

Posted: May 13, 2014 in Uncategorized

Tuesday, May 6, 2014 @ Guelph Football

Incline Press 2 x 5 @ 135, 3 @ 225, 3 @ 275, 1 @ 315, 10 @ 225
Lat Pulldown 5 x 10

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 1 @ 385 (belt), 1 @ 455 (belt), 1 @ 505 (belt)

Thursday, May 8, 2014 @ EIRC

Bench Press 2 x 5 @ 132, 3 @ 220, 1 @ 264, 1 @ 286, 5 @ 220
Chins 4 x 6

Front Squat 2 x 5 @ 132, 3 @ 220, 1 @ 264, 1 @ 286, 1 @ 330
TRX Fallout 3 x 10
Cossack Squat 2 x 10