Archive for September, 2014

Saturday, September 27, 2014 @ Power Pit

a1) DB Lateral Raise 10 @ 35, 15 @ 25, 20 @ 15lbs
a2) Plate Raise 10 @ 45, 15 @ 35, 20 @ 25lbs
a3) DB Shoulder Press 10 @ 35, 15 @ 25, 20 @ 15lbs
a4) BPA 10, 15, 20 reps

b1) Body Weight Extensions on Smith Machine 10, 15, 20 reps
b2) OH Plate Extension 10 @ 45, 15 @ 35, 20 @ 25lbs
b3) Push-ups 10, 15, 20 reps
b4) Band Pushdowns 10, 15, 20 reps

c1) DB Hammer Curls 10 @ 40, 15 @ 30, 20 @ 20lbs
c2) EZ Curl 10, 15, 20 reps
c3) Close Grip Lat Pulldown 10, 15, 20 reps
c4) Band Reverse Curl 10, 15, 20 reps

Tuesday, September 30, 2014 @ Guelph Football

Squat 5 @ 65, 75, 85% using 525 as working max.
2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 340, 5 @ 390, 5 @ 440, 5 @ 340 (paused) – all reps felt strong and moved pretty well.

TRX Row 3 x 10
SSB Reverse Lunge 3 x 10 @ SSB+80lbs
Stir the Pot 3 x 10
Banded KB Swing 3 x 10 @ 60lbs + black band

I need to get more sleep if I want to have better training sessions. I am pretty busy with work but just need more rest to be productive in the gym.

Advertisements

Thursday, September 25, 2014 @ Guelph Football

a1) High Bar Squat 2 x 5 @ 135, 3 @ 225, 3 x 3 @ 315
a2) TRX Row 4 x 12

b1) DL 3 @ 245, 3 @ 335, 2 @ 425, 2 @ 475, 2 x 1 @ 515 (belt), 2 x 1 @ 475 (belt) – first time pulling from the floor in a while, worked on speed and technique. Felt decent all considering.
b2) Military Press 5 x 5 @ 135

McGill Sit-ups 3 x 5+5

Total Body Deload Session

Posted: September 23, 2014 in Uncategorized

Tuesday, September 23, 2014 @ Guelph Football

Was sick over the weekend and missed last deload workout so here it is.

Cossack Squat 3 x 10
KB Swing 3 x 10

Incline Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 1 @ 295
Stir the Pot 3 x 12+12

Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 275, 3 @ 315
Chin-ups 4 x 5

Upper Body Deload Session

Posted: September 17, 2014 in Uncategorized

Wednesday, September 17, 2014 @ Guelph Football

Deload.

a1) Bench Press 2 x 5 @ 135, 5 @ 225 (pause), 3 @ 245 (pause), 1 @ 275 (pause), 1 @ 295 (pause)
a2) Face Pull 3 x 15

b1) Alternating DB Bench Press 3 x 10
b2) Seated Row 4 x 10

c1) Keiser Pushdowns 3 x 15
c2) Keiser Curls 3 x 15
c3) Band Pullapart 3 x 15

Deload Lower Body Session

Posted: September 16, 2014 in Uncategorized

Tuesday, September 16, 2014 @ Guelph Football

Deload week.

Cossack Squat 3 x 10
TRX Row 3 x 10
Back Extension 3 x 10
TRX Fallout 3 x 10

High Bar Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 3 @ 365, 3 @ 415, 3 x 5 @ 315

Felt good to move around and get back to doing some high bar squats.

Thursday, September 11, 2014 @ Guelph Football

a1) Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 325 as working max.
2 x 5 @ 135, 5 @ 245, 3 @ 275, 2 @ 310
a2) Chin-ups 30 total reps

Front Squat 5 @ 75, 3 @ 85, 1 @ 95, 3 @ 85, 5 @ 75% using 410 as working max.
2 x 5 @ 135, 1 @ 225, 5 @ 315, 3 @ 350, 1 @ 390, 3 @ 305, 5 @ 315

Back Extension with Arms Above Head 3 x 10
TRX Fallout with Pause 3 x 10
KB Shrugs with 3 Second Pause 3 x 10

Monday, September 8, 2014 @ Guelph Football

TB DL 5 @ 65/75/85% using 580 as working max.
5 @ 245, 5 @ 375, 5 @ 435, 5 @ 495, 10 @ 375

SSB Reverse Lunge 3 x 10 @ SSB+70lbs
TRX Row 3 x 10
Stir the Pot 3 x 10
KB Swing 3 x 10 @ 100lbs