Archive for December, 2014

Saturday, December 20, 2014 @ Guelph Football

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

Military Press 5 @ 135, 5 @ 155, 5 @ 185, 5 @ 205
Seated Rows 4 x 12
Pallof Press 2 x 12

Last Two Upper Body Sessions

Posted: December 20, 2014 in Uncategorized

Wednesday, December 17, 2014 @ BMT

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

DB Shoulder Press 4 x 12
Chin-ups 4 x 6

DB Rear Delt Raise 3 x 12
DB Hammer Curls 3 x 12

Friday, December 19, 2014 @ Guelph Football

Incline Press 2 x 5 @ 135, 3 @ 225, 2 @ 275, 1 @ 315, 10 @ 225

McGill Pull-ups 10 x 1 – going to try these for a while and see if I like them.

Keiser Lat Pulldown Seated on Floor 4 x 12
Keiser Pushdown 4 x 12

Squats, Deadlifts and Accessories

Posted: December 16, 2014 in Uncategorized

Monday, December 15, 2014 @ Guelph Football

Deload week.

Squat 2 x 5 @ 135, 3 @ 225, 3 @ 315, 3 x 3 @ 405 – moved my hands in a little closer and it helped with upper back tightness, was pretty killer on my elbows but will be worth it for max lifts.

Deadlift 3 @ 245, 2 @ 335, 2 @ 425 (belt), 2 x 1 @ 515 (belt) – felt ok but not great so I moved on.

High Bar Squat 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 365

Seated Keiser Pulldown 3 x 10
Plank 3 x 20 sec

Friday, December 12, 2014 @ Guelph Football

Trap Bar DL 5 @ 245, 3 @ 335, 1 @ 425, 5 @ 450, 3 @ 515, 1 @ 570

Incline Press 2 x 5 @ 135, 1 @ 225, 5 @ 255, 3 @ 290, 1 @ 325

Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 330, 3 @ 375, 1 @ 420

Chin-ups 35 total reps
Face Pull 3 x 15
KB Swing 3 x 15
Mcgill Sit-up 3 x (3 reps with 5 sec pause each side)

Wednesday, December 10, 2014 @ Guelph Football

a1) Bench Press 2 x 5 @ 135, 5 @ 185, 3 @ 205, 2 @ 240, 1 @ 255, 1 @ 275, 8 @ 290
a2) No Money 5 x 15

b1) Close Grip Bench Press 3 x 3 @ 275
b2) Scap Wall Slide with Lift-off 5 x 10

c1) Bench Press with Pause 1″ Off Chest 6 x 3 @ 205
c2) Scap Push-ups 3 x 15

d1) Keiser CSR 5 x 15
d2) Incline DB Press 3 x 15

e1) Keiser Pushdowns 3 x 15
e2) DB Curls 3 x 15

Tuesday, December 9, 2014 @ Guelph Football

Squat 3 x 5 @ 135, 5 @ 225, 5 @ 275, 3 @ 325, 2 @ 285, 1 @ 405, 1 @ 430, 8 @ 460

https://www.youtube.com/watch?v=NmGmUw0 … 9Ez46AS_1A

Speed DL 2 x 1 @ 385, 2 x 1 @ 425, 2 x 1 @ 475 (belt), 4 x 1 @ 515 (belt) – still working on position and aggression from the floor. Video shows my last two reps which as it turns out, didn’t feel or look the best, constant process.

https://www.youtube.com/watch?v=TbUfyIW … 9Ez46AS_1A

High Bar Squat 3 x 3 @ 405

Cossack Squat 3 x 15
Rope Rows 3 x 15
Stir the Pot + Rollout 3 x (10cw+10ccw+5ro)

Friday, December 5, 2014 @ Guelph Football

TB DL 5 @ 65/75/85% using 600 as working max.
5 @ 245, 3 @ 335, 5 @ 390, 5 @ 450, 5 @ 510

Incline Press 2 x 5 @ 135, 5 @ 220, 5 @ 255, 5 @ 290

Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 285, 5 @ 330, 5 @ 375

Chin-ups 25 total reps
Face Pull 3 x 10
KB Swing 3 x 10 @ 120lbs
McGill Sit-ups 3 x 10