Archive for August, 2014

Thursday, August 14, 2014 @ Guelph Football

a1) Bench Press 5 @ 75, 3 @ 85, 1 @ 95, 3 @ 85, 5 @ 75 using 325 as working max.
2 x 5 @ 135, 5 @ 245 (pause), 3 @ 275 (pause), 1 @ 310 (pause), 3 @ 275, 12 @ 245
a2) Face Pulls 5 x 15

b1) Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 205 as working max.
3 @ 135, 5 @ 155, 3 @ 175, 3 @ 195
b2) BPA 5 x 15

c1) Cable Row 5 x 12
c2) DB Bench Press 2 x 8, 10 @ 120lbs

d1) Rope Row/Pulldown 5 x 15
d2) Band Pushdowns 5 x 15
d3) Curls 5 x 15

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Tuesday, August 12, 2014 @ Guelph Football

TB DL 5 @ 75, 3 @ 85, 1 @ 95, 3 @ 85, 5 @ 75% using 575 as working max.
5 @ 245, 1 @ 335, 5 @ 425, 3 @ 495, 1 @ 545, 3 @ 495, 5 @ 425 – all sets felt really solid.

Front Squat 5 @ 75, 3 @ 85, 1 @ 95% using 400 as working max.
5 @ 135, 1 @ 225, 5 @ 300, 3 @ 340, 1 @ 385 – all sets moved well.

Block Pull (16.5″) 2 x 4 @ 475, 2 x 4 @ 495 – hooked 475 but used straps on 495, hands were mangled.

Chins 40 total reps
SL KB DL 4 x 10
TRX Fallout 4 x 10

Saturday, August 9, 2014

Incline Press 5 @ 65/75/85% using 325 as working max.
2 x 5 @ 135, 5 @ 210, 5 @ 245, 5 @ 275

High Bar Squat 2 x 5 @ 135, 3 @ 225, 8 @ 295, 8 @ 315, 9 @ 335, 8 @ 365

Bench Press 4 x 10 @ 225
Seated Row 4 x 10
KB Swing 4 x 10
Reverse Crunch 4 x 10

Tuesday, August 5, 2014 @ Guelph Football

a1) Bench Press 5 @ 65/75/85/75/65% using 325 as working max.
2 x 5 @ 135, 5 @ 210 (pause), 5 @ 245 (pause), 6 @ 275 (pause), 5 @ 245, 15 @ 210
a2) Face Pulls 5 x 10

b1) Military Press 5 @ 65/75/85% using 205 as working max.
5 @ 135, 5 @ 155, 5 @ 175
b2) BPA 5 x 10

c1) Cable Row 4 x 10
c2) DB Bench Press 2 x 15, 20 @ 80lbs

d1) Rope Row/Pulldown 5 x 10
d2) DB Hammer Curls 5 x 10
d3) DB Extensions 5 x 10

Shoulders feeling a little tired with back to back days but it’s the only way I can fit it in right now.

Monday, August 4, 2014 @ Guelph Football

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

High Bar Squat 2 x 5 @ 135, 3 @ 225, 6 @ 315, 6 @ 335, 6 @ 365, 6 @ 385 – basically just working up in 6s until it became work.

Bench Press 5 x 10 @ 225
Cable Row 5 x 10
Stir the Pot 5 x 10
Kb Swing with Band 5 x 10