Archive for November, 2014

Wednesday, November 26, 2014 @ Guelph Football

a1) Bench Press 2 x 5 @ 135, 1 @ 225, 6 x 5 @ 240
a2) No Money 5 x 12

b1) Close Grip Bench Press 3 x 5 @ 255
b2) Scap Wall Slides plus Liftoff 5 x 8

c1) Bench with Pause 1″ off Chest 8 x 3 @ 220
c2) Scap Push-ups 3 x 12

d1) Incline DB Press with Slow Eccentric and Pause 3 x 12 @ 60lbs
d2) Keiser CSR 5 x 12

e1) Band Pushdowns with Slow Eccentric 3 x 12
e2) Hammer Curls with Slow Eccentric 3 x 12

Monday, November 24, 2014 @ Guelph Football

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 6 x 5 @ 385 – all work sets done 15 mins.

Speed DL 2 x 2 @ 335, 4 x 2 @ 385, 2 x 2 @ 425

High Bar Squat 3 x 5 @ 385

Cossack Squat 3 x 12
Swiss Ball Rollout from Feet 3 x 12
Rope Rows 3 x 12

Friday, November 21, 2014 @ Guelph Football

Deload week.

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

Chin-ups 6 x 5
Incline DB Press 5 x 10
Rope Row 3 x 15
Reverse Hyper 3 x 15

Bench Press and Upper Accessories

Posted: November 20, 2014 in Uncategorized

Wednesday, November 19, 2014 @ Guelph Football

Bench Press 2 x 5 @ 135, 3 @ 225, 2 @ 275, 1 @ 295, 1 @ 315, 1 @ 335

Bench Press with Pause 1″ off Chest 5 x 3 @ 235
Lat Pulldown 5 x 10

Face Pull 3 x 15
Push-up 3 x 15

BB Curl 2 x 20
Keiser Pushdowns 2 x 20

Rope Curl 2 x 20
Overhead Plate Extension 2 x 20

Squat and Accessories with VIDEO

Posted: November 18, 2014 in Uncategorized

Monday, November 17, 2014 @ Guelph Football

Deload week. Wanted to feel a few things out to determine training for the next month. Football is over so I will have more consistent rest so I may ramp my training up a bit leading into the xmas break then begin my Nationals meet prep in January.

Squat 2 x 5 @ 135, 5 @ 225, 3 @ 315, 2 @ 405 (belt), 2 @ 455 (belt), 2 @ 495 (belt), 1 @ 545 (belt) – all reps felt good and moved well especially since I have not trained heavy this past month.

495lbs x 2 reps Squat:
https://www.youtube.com/watch?v=wMdLtvAn9-k

545lbs x 1 rep Squat:
https://www.youtube.com/watch?v=ig1BnFV … 9Ez46AS_1A

High Bar Squat with Pause 5 x 5 @ 225

Back Extension 2 x 10
McGill Crunch 2 x 5+5

Rolling Plank with Pauses 2 x 5
Birddog with Pauses 2 x 5

Sunday, November 16, 2014 @ Guelph Football

Military Press 5 @ 75, 3 @ 85, 1 @ 95% using 220 as working max.
3 @ 135, 5 @ 165, 3 @ 185, 1 @ 210 – all easy reps.

a1) Military Press 3 x 15 @ 95lbs
a2) DB Lateral Raise 3 x 15
a3) DB Muscle Snatch 3 x 15

b1) Green Band Pushdown 3 x 10
b2) Black Band Pushdown 3 x 15
b3) Red Band Pushdown 3 x 20

c1) KB Hammer Curl 3 x 8
c2) KB Curl 3 x 8
c3) KB Reverse Curl 3 x 8

Friday, November 14, 2014 @ Guelph Football

TB DL 5 @ 75, 3 @ 85, 1 @ 95% using 590 as working max.
5 @ 245, 3 @ 335, 5 @ 445, 3 @ 500, 1 @ 565

Incline Press 5 @ 75, 3 @ 85, 1 @ 95% using 335 as working max.
2 x 5 @ 135, 3 @ 225, 5 @ 250, 3 @ 285, 1 @ 320

Front Squat 5 @ 75, 3 @ 85, 1 @ 95% using 430 as working max.
2 x 5 @ 135, 3 @ 225, 5 @ 325, 3 @ 365, 1 @ 410

Chin-ups 35 total reps
Face Pull 3 x 15
Swiss Ball Rollout from Feet 3 x 15
KB Swing 3 x 15