Archive for June, 2014

Tuesday, June 24, 2014 @ Guelph Football

Squat 2 x 5 @ 135, 2 @ 225, 1 @ 315, 1 @ 385 (belt), 1 @ 455 (belt), 1 @ 505 (belt) – all reps felt good and moved well.

Bench Press 2 x 5 @ 135, 3 @ 225, 1 @ 275, 1 @ 295, 1 @ 315 – good reps.

Deadlift 3 @ 245, 2 @ 335, 1 @ 445 (belt), 1 @ 515 (belt) – just need to get the hips down and get the legs into my start and I am fine.

 

TRX Row 4 x 15

DB Curls 3 x 12

TRX Fallout 3 x 12

 

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Friday, June 20, 2014 @ Guelph Football

Goblet Squat x 8
Bulgarian Squat x 8
Bowler Squat x 8
Side Plank

Squat 2 x 5 @ 135, 1 @ @25, 1 @ 315, 3 @ 420, 2 @ 475 (belt), 4 x 1 @ 530 (belt) – all reps moved well. Shifted a little on two of the singles, though. Will do some technique work on Monday.

TB DL (low handle) 3 @ 365, 3 @ 405, 3 @ 455

Speed DL 4 x 3 @ 335 – all reps felt good, consistently dropped my hips to get my legs into the pull which is key for me.

Chins 30 total reps
Stir the Pot 3 x 10
Bulgarian Squat 3 x 8 @ 40lbs
KB Swing 3 x 8 @ 100lbs

Wednesday, June 18, 2014 @ Guelph Football

Bench Press (paused) 2 x 5 @ 135, 3 @ 225, 1 @ 275, 2 x 1 @ 315, 1 @ 335, 2 @ 315, 3 @ 295, 4 @ 275 – all reps moved well.

Bench Press 10 @ 265, 10 @ 245
Close Grip 2 x 10 @ 225
Wide Grip 2 x 10 @ 185

DB Military Press 3 x 10 @ 50lbs
DB Hammer Curls 3 x 10 @ 40lbs
TRX Rows 5 x 10
DB Lateral Raise 3 x 15 @ 20lbs
Band Pullapart 3 x 15
Band Pushdowns 3 x 15

Started to scale things back volume wise a bit for the meet next weekend.

Tuesday, June 17, 2014 @ Guelph Football

Gobelt Squat x 8
Cossack Squat x 8
Figure 4 Hip Thrust x 8

Front Squat 2 x 5 @ 135, 1 @ 225, 3 @ 295, 3 @ 315, 3 @ 335, 3 @ 365

Speed DL 3 @ 245, 2 x 2 @ 335, 2 x 1 @ 445 (belt), 2 x 1 @ 515 (belt), 1 @ 565 (belt), 3 x 3 @ 445 (belt) – speed wasn’t where I wanted it on 565 so I dropped back for some triples. Focused more on pulling the chest high and using more legs off the floor. Speed was better and kept the bar from drifting.

Lat Pulldown 3 x 10
Back Extension 3 x 10
TRX Row 3 x 10
Rolling Plank 3 x 30 sec

Friday, June 13, 2014 @ Guelph Football

Bench Press (paused) 2 x 5 @ 135, 3 @ 225, 1 @ 275, 3 x 1 @ 315 – all reps moved well.
2 Count Pause Bench 3 x 3 @ 275

Bench Press 3 x 6 @ 275
Close Grip 3 x 6 @ 265
Wide Grip 3 x 6 @ 265

DB Hammer Curls 4 x 10 @ 50lbs
DB Shoulder Press 4 x 10 @ 55lbs

TRX Body Row with Pause 5 x 12
DB Lateral Raise 3 x 15 @ 30lbs
DB Rear Delt Raise 3 x 15 @ 20lbs

JM Press 3 x 20 @ 155lbs
Decline Press 10 @ 175 + 8 @ 155 + 12 @ 135 – drop set.

Thursday, June 12, 2014 @ Guelph Football

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 2 @ 390, 2 @ 445, 4 x 2 @ 500 (belt), 1 @ 545 (belt), 1 @ 565 (belt) – reps weren’t very explosive because I felt pretty fatigued. Got the work in anyways.

TB DL 5 @ 315, 5 @ 385, 5 @ 435

Chins 35 total reps
Stir the Pot 3 x 10+10
KB Swing 3 x 10
Bulgarian Split Squat 3 x 10

Tuesday, June 10, 2014 @ Guelph Football

Bench Press (paused) 2 x 5 @ 135, 3 @ 225, 1 @ 275, 1 @ 295, 2 x 1 @ 315, 1 @ 325 – all reps moved well and felt good.
Bench Press (pause + 3 sec pause on last rep) 3 @ 295, 2 x 3 @ 275

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

Pause the last rep of each set for the above presses.

a1) DB Military 4 x 10 @ 50lbs
a2) Hammer Curls 4 x 10 @ 40lbs

b1) TRX Rows 4 x 12
b2) DB Lateral Raise 3 x 15 @ 25lbs

c1) JM Press 15, 3 x 12 @ 185
c2) DB Rear Delt Raise 3 x 15 @ 20

Decline Bench Press 2 x 10, 8 @ 185