Archive for October, 2014

Friday, October 31, 2014 @ Guelph Football

TB DL 3 @ 70/80/90% using 590 as working max.
5 @ 245, 3 @ 335, 3 @ 425, 3 @ 475, 3 @ 530 (belt) – 530 set moved the best.

Incline Press 3 @ 70/80/90% using 335 as working max.
2 x 5 @ 135, 3 @ 235, 3 @ 270, 3 @ 300

Front Squat 3 @ 70/80/90% using 430 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 300, 3 @ 345, 3 @ 390

Chin-ups 30 total reps
Pallof Press 3 x 12
KB Swing 3 x 12
Face Pull 3 x 12

Bench Press Workout

Posted: October 29, 2014 in Uncategorized

Wednesday, October 29, 2014 @ Guelph Football

a1) Bench Press 2 x 5 @ 135, 10 x 5 @ 200lbs
a2) No Money 5 x 12

b1) Close Grip Bench 3 x 5 @ 250lbs
b2) Scap Floor Slides 5 x 12

Bench Press with Pause 1″ off Chest 8 x 3 @ 220lbs

c1) DB Bench Press 3 x 12 @ 75lbs
c2) Keiser CSR 5 x 12

d1) Keiser Triceps 3 x 12
d2) Keiser Curls 3 x 12
d3) Scap Push-ups

Monday, October 27, 2014 @ Guelph Football

Squat 2 x 5 @ 135, 3 @ 225, 10 x 5 @ 320 – all sets at 320 done in 22 mins with a partner working in.

Speed DL 2 x 2 @ 335, 3 x 2 @ 385, 3 x 2 @ 425 – set-up and speed felt pretty good throughout.

High Bar Squat 3 x 5 @ 375

Cossack Squat 3 x 12
Seated Row 3 x 12
Stir the Pot 3 x 12

Friday, October 24, 2014 @ Guelph Football

Front Squat 2 x 5 @ 135, 5 @ 225, 4 @ 245, 3 @ 275, 2 @ 295, 1 @ 315

DL 5 @ 245, 2 x 3 @ 335, 2 x 2 @ 425, 4 x 1 @ 475 (belt), 2 x 1 @ 425 (belt) – working on speed and technique.

Military Press 5 @ 135, 4 @ 155, 3 @ 185, 2 @ 205, 1 @ 225
Rope Row 4 x 12

Wednesday, October 22, 2014 @ Guelph Football

Deload week so just making things up pretty much.

High Bar Squat 2 x 5 @ 135, 5 @ 225, 4 @ 275, 3 @ 315, 2 @ 365, 1 @ 405

Bench Press 2 x 5 @ 135, 5 @ 225, 4 @ 245, 3 @ 275, 2 @ 295, 1 @ 315

Lat Pulldown 6 x 10
Reverse Hyper 2 x 15
Side Plank 2 x 30 sec

Tuesday, October 21, 2014 @ Guelph Football

Following exercises 20 reps @ 10lbs, 15 reps @ 15lbs, 10 reps @ 20lbs

a1) Rear Delt Raise
a2) Lateral Raise
a3) Front Raise
a4) Shoulder Press
a5) Muscle Snatch

b1) BW Triceps Extension 20 reps, 15 reps, 10 reps
b2) OH Plate Extension 20 @ 25, 15 @ 35, 10 @ 45lbs
b3) Pushdown 20, 15, 10 reps @ green
b4) Pushdown 20, 15, 10 reps @ black
b5) Pushdown 20, 15, 10 reps @ red

c1) DB Curls 20 @ 20lbs, 15 @ 30lbs, 10 @ 40lbs
c2) Low Rope Curl 20, 15, 10 reps
c3) High Rope Curl 20, 15, 10 reps

Tuesday, October 21, 2014 @ Guelph Football

Following exercises 20 reps @ 10lbs, 15 reps @ 15lbs, 10 reps @ 20lbs

a1) Rear Delt Raise
a2) Lateral Raise
a3) Front Raise
a4) Shoulder Press
a5) Muscle Snatch

b1) BW Triceps Extension 20 reps, 15 reps, 10 reps
b2) OH Plate Extension 20 @ 25, 15 @ 35, 10 @ 45lbs
b3) Pushdown 20, 15, 10 reps @ green
b4) Pushdown 20, 15, 10 reps @ black
b5) Pushdown 20, 15, 10 reps @ red

c1) DB Curls 20 @ 20lbs, 15 @ 30lbs, 10 @ 40lbs
c2) Low Rope Curl 20, 15, 10 reps
c3) High Rope Curl 20, 15, 10 reps