Archive for July, 2014

Tuesday, July 29, 2014 @ Fortis Fitness

Goblet Squat x 8
Bulgarian Squat x 8
Bowler Squat x 8

Squat 5 @ 65/75/85/75/65% using 550 as working max.
2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 365, 5 @ 415, 5 @ 470 (belt), 5 @ 415, 5 @ 365

Ab Wheel 4 x 10
Bulgarian Squat 4 x 10
Back Extension 4 x 10
Chins 30 total reps
Band Shrugs 4 x 10

Whole workout sucked and thought I was going to die. Got through it all though. Great facility in the East end of Toronto if you are ever in the area. Thanks for having me, Sean.

Wednesday, July 30, 2014 @ Guelph Football

a1) Bench Press 3 @ 70/80/90/80/70% using 325 as working max.
2 x 5 @ 135, 3 @ 230 (pause), 3 @ 260 (pause), 3 @ 295 (pause), 3 @ 260, 12 @ 230
a2) Face Pull 5 x 12

b1) Military Press 3 @ 70/80/90% using 205 as working max.
3 @ 145, 3 @ 165, 3 @ 185
b2) BPA 5 x 12

c1) DB Bench Press 2 x 10 @ 100, 18 @ 100lbs
c2) Cable Row 5 x 12

d1) TRX Row 5 x 12
d2) Band Pushdown 5 x 12
d3) Band Curls 5 x 12

Super rushed today so I hammered it out quickly with nothing extra.

uesday, July 22, 2014 @ EIRC

Goblet Squat x 8
Bulgarian Squat x 8
Bowler Squat x 8

a1) TB DL 5 @ 65/75/85/75/65 using 550 as working max (should have been 575, no wonder it felt easy)
5 @ 245, 5 @ 355, 5 @ 415, 5 @ 470, 5 @ 415, 5 @ 355
a2) Ab Wheel 3 x 10

b1) Front Squat 5 @ 65/75/85% using 400 as working max.
5 @ 154, 5 @ 264, 5 @ 308, 5 @ 341
b2) Chins 30 total reps

Block Pull (16″) 3 x 5 @ 465 – used hook grip again.
SL KB DL 3 x 10

Thursday, July 24, 2014 @ Guelph Football

Goblet Squat x 8
Side Lunge x 8
Figure 4 Hip Thrust x 8

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 320 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 240, 3 @ 275, 1 @ 305 – all sets moved well.
a2) Reverse Crunch 3 x 12

High Bar Squat 2 x 5 @ 135, 3 @ 225, 5 x 8 @ 315
Plank 2 x 10 secs – as much tension as possible

b1) Bench Press 5 x 12 @ 225
b2) Seated Row 5 x 12
b3) Back Extension 5 x 12

Monday, July 21, 2014 @ Guelph Football

a1) Bench Press 5 @ 75, 3 @ 85, 1 @ 95% using 320 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 240 (pause), 3 @ 275 (pause), 3 @ 305 (pause), 3 @ 275, 12 @ 240
a2) Face Pulls 5 x 15

b1) Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 200 as working max.
5 @ 150, 3 @ 170, 3 @ 190
b2) BPA 5 x 15

c1) Chest Supported DB Row 5 x 12 @ 70lbs
c2) DB Bench Press with Pause 5 x 12 @ 80lbs

d1) TRX Row 5 x 15
d2) BB Curl 5 x 15
d3) Band Pushdown 5 x 15

Saturday, July 19, 2014 @ Guelph Football

a1) BPA 3 x 10
a2) Diagonal BPA 3 x 10+10
a3) DB Lateral Raise 3 x 15
a4) Plate Raise 3 x 20

b1) Incline BB Extension 3 x 12
b2) Overhead Rope Triceps Extension 3 x 15
b3) Rope Pushdown 3 x 20

BB Curl 3 x 8
BB Curl 3 x 10

Friday, July 18, 2014 @ Guelph Football

Incline Press 5 @ 65/75/85% using 320 as working max.
2 x 5 @ 135, 5 @ 205, 5 @ 240, 5 @ 275

High Bar Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 x 5 @ 365, 2 x 15 @ 225

a1) Bench Press 5 @ 135, 4 x 10 @ 225
a2) Seated Row 4 x 10

b1) KB Swing 5 x 10
b2) TRX Fallout 2 x 10
b2) STP 3 x 10

Wednesday, July 16, 2014 @ Guelph Football

a1) Bench Press 5 @ 65/75/85/75/65% using 320 as working max.
2 x 5 @ 135, 5 @ 205 (pause), 5 @ 240 (pause), 6 @ 275 (pause), 5 @ 240, 15 @ 205
a2) Face Pull 5 x 10

b1) Military Press 5 @ 65/75/85% using 200 as working max.
5 @ 135, 5 @ 150, 8 @ 170
b2) BPA 5 x 10

c1) Chest Supported DB Row 4 x 10 @ 70lbs
c2) DB Bench Press with Pause 4 x 10 @ 80lbs

d1) TRX Row 5 x 10
d2) Band Pushdown 5 x 10
c3) BB Curl 5 x 10

Thursday, July 10, 2014 @ Guelph Football

High Bar Squat 5 x 6 @ 335, 6 @ 275 + 6 @ 225 + 6 @ 185 + 6 @ 135 (drop set)

Incline Press 3 @ 70/80/90% using 320 as working max.
2 x 5 @ 135, 3 @ 225, 3 @ 255, 3 @ 290

Bench Press 3 x 10 @ 225

Rushed on time so I didn’t get it all in. Will finish accessories on Saturday.

Saturday, July 12, 2014 @ 2014 @ Power Pit

a1) KB Swing 5 x 12
a2) Ab Wheel 5 x 12
a3) CSR 5 x 12

b1) Rear Delt Raise 3 x 10
b2) Lateral Raise 3 x 12
b3) Plate Raise 3 x 15

c1) BW Triceps Extension 3 x 10
c2) Green Band Pushdown 3 x 10
c3) Purple Band Pushdown 3 x 15
c4) Red Band Pushdown 3 x 20
c5) Overhead Extension with Plate 3 x 15

d1) Hammer Curls 3 x 8
d2) DB Curls 3 x 10
d3) BB Reverse Curls 3 x 15

Tuesday, July 15, 2014 @ Guelph Football

Goblet Squat x 8
Bulgarian Squat x 8
Bowler Squat x 8
Pallof Press 4 x 12

Squat 3 @ 70/80/90% using 550 as working max.
2 x 5 @ 135, 3 @ 225, 2 @ 315, 3 @ 385, 3 @ 440, 3 @ 495 (belt), 3 @ 440, 3 @ 385 – really worked on my set-up with only taking two steps, went well except I needed an adjustment on 495.

Bulgarian Squat 4 x 12 @ 40lbs KB
Chin-ups 35 total reps
Back Extension 4 x 12
KB Shrugs with 3 sec pause 4 x 12 @ 50lbs KBs