Archive for August, 2014

Sunday, August 31, 2014 @ Guelph Football

a1) Plate Raise 20, 15, 10 reps
a2) DB Lateral Raise 20, 15, 10 reps
a3) Face Pulls 20, 15, 10 reps

DB Hammer Curl 20, 15, 10 reps
Rope Pushdown 20, 15, 10 reps
Single Arm Pushdown 20, 15, 10 reps
Single Arm BB Curl 8, 7, 6, 5, 4, 3, 2, 1 reps

Friday, August 29, 2014 @ Guelph Football

Incline Press 3 @ 70/80/90% using 325 as working max.
2 x 5 @ 135, 3 @ 230, 3 @ 260, 3 @ 295, 10 @ 230

Front Squat 3 @ 70/80/90/80/70% using 410 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 285, 3 @ 330, 3 @ 370, 3 @ 330, 3 @ 285

Chins 25 total reps
Back Extension with Pause 3 x 12
Mountain Climbers with Hands on Swiss Ball 3 x 12
KB Shrugs 3 x 12

Wednesday, August 27, 2014 @ Guelph Football

a1) Bench Press 3 @ 70/80/90% using 325 as working max.
2 x 5 @ 135, 3 @ 230 (pause), 3 @ 260 (pause), 3 @ 295 (pause), 10 @ 230 – reps moved well but I wasn’t getting great positioning in my left shoulder.
a2) Scap Floor Slide 3 x 10

b1) Military Press 3 @ 70/80/90% using 210 as working max.
3 @ 145, 3 @ 170, 5 @ 190 – coming along nicely.
b2) BPA 3 x 12

c1) Seated Row 4 x 12
c2) DB Bench Press 2 x 10, 15 @ 100lbs

d1) Rope Pushdowns 2 x 12, 12+12+12 drop set
d2) Rope Curls 2 x 12, 12+12+12 drop set

Last Two Training Sessions

Posted: August 25, 2014 in Uncategorized

Friday, August 22, 2014 @ Guelph Football

Deload.

a1) Military Press 5 @ 95, 5 @ 135, 5 @ 155, 5 @ 185
a2) Stir The Pot 3 x 10

b1) Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 275, 3 @ 295, 3 @ 315
b2) Seated Row 3 x 12

Monday, August 25, 2014 @ Guelph Football

TB DL 3 @ 70/80/90% using 580 as working max.
5 @ 245, 3 @ 335, 3 @ 405, 3 @ 465, 3 @ 520 (belt), 8 @ 405

SSB Reverse Lunge 3 x 12 @ SSB+50lbs
KB Swing 3 x 12 @ 100lbs
Reverse Crunch 2 x 12
McGill Crunch 2 x 12

Wednesday, August 20, 2014 @ Guelph Football

Deload.

a1) Bench Press 2 x 5 @ 135, 3 @ 225 (pause), 3 @ 245 (pause), 3 @ 275 (pause) – all sets felt light and moved very well.
a2) TRX Row 5 x 10

b1) Yoga Push-up 3 x 10
b2) Lat Pulldown 3 x 10

c1) Band Pushdowns 3 x 15
c2) DB Hammer Curls 3 x 15

3 Way Shoulder Circuit 3 x 10

Tuesday, August 19, 2014 @ Guelph Football

In training camp this week, feeling tired and it showed haha.

Squat 5 @ 75, 3 @ 85, 1 @ 95% using 550 as working max.
2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 415, 3 @ 475, 1 @ 525 (belt) – 525 was pretty much a max in my state today.

Chin-ups 30 total reps
Cossack Squat 3 x 10
Back Extension 3 x 10
TRX Fallout 3 x 10
KB Shrugs with 3 second pause 3 x 10

Saturday, August 16, 2014 @ Guelph Football

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 325 as working max.
2 x 5 @ 135, 5 @ 245, 3 @ 275, 1 @ 310

High Bar Squat 2 x 5 @ 135, 3 @ 225, 5 @ 335, 5 @ 365, 5 @ 385, 5 @ 405

TRX Row 5 x 12
Bench Press 5 x 12 @ 225
TRX Flutter 5 x 12
KB Swing 5 x 12