Archive for January, 2015

Bench Press Training

Posted: January 31, 2015 in Uncategorized

Saturday, January 31, 2015 @ Guelph Football

Bench Press 2 x 5 @ 135, 3 x 5 @ 205

Bench with Pause (competition bench) 1 @ 275, 2 x 1 @ 315 – felt pretty good and moved well.

Close Grip Bench Press 5 @ 205

Keiser Pulldown/Row 5 x 10

5 Way Shoulder 2 x 10

DB Hammer Curl 2 x 10

I wanted to try something new and post some random thoughts each week. For me to do this I need to have it be somewhat objective based due to my lack of creativity. I am going to focus on observations or thoughts in 5 categories:

Coaching – training/coaching my athletes or something I read/learned on the topic.

Training – my own training.

Education – in regards to my Master’s course work.

Personal – anything that doesn’t fit into the other categories.

Miscellaneous – a bonus category for truly random thoughts.

Here goes the first post in Random Thoughts:

Coaching – Group dynamics are very important for the success of a training session. Sometimes 3 groups can have a great day and one  group will have a no so good day despite all following similar programs. Paying careful attention to the groupings and how they interact may be more important than altering programming.

Training – I need to get a stiffer bar for squatting. At the moment I use a texas power bar and with anything over 500lbs it whips too much which kills my shoulders and elbows while also throwing off my technique in the bottom.

Education – Qualitative research is pretty dry at times but sure does provide a lot of realistic insight into coaching and learning.

Personal – I need to make more of an effort to have “work blackouts”. I need to make time to relax and do other things instead of always being “on”. I have always struggled with this because my main hobby (lifting) is so closely related to my profession (S&C). This will help my overall productivity.

Miscellaneous – Kosy Shack rice pudding (http://www.kozyshack.ca/) mixed with oatmeal are amazing after a workout as a carbohydrate source .

JF

Friday, January 30, 2015 @ Guelph Football

Squat 3 x 5 @ 135, 3 @ 225, 3 x 3 @ 315

High Bar Squat 3 @ 315

Pause Squat 3 @ 315

Squat 1 @ 405 (belt), 1 @ 495 (belt), 1 @ 565 (belt) – weights felt heavy as I have not had this on my back in a while and done lots of lighter volume. Despite this they moved ok. For the 565lbs set the whip of the bar killed my bounce out of the bottom and made it slower than I would have liked. In any case, these singles gave me reassurance that I am on the right track.

Wednesday, January 28, 2015 @ Guelph Football

Deadlift 5 @ 245, 4 x 3 @ 335

Front Squat 2 x 5 @ 135, 3 @ 225, 3 @ 245, 3 @ 265

Pallof Press 3 x 10

Tuesday, January 27, 2015 @ Guelph Football

Bench Press 2 x 5 @ 135, 3 x 5 @ 205

Close Grip Bench 5 @ 205

Bench with Pause 1″ from Chest 5 @ 205

Keiser CSR 3 x 10

BPA 2 x 20

Band Pushdown 2 x 20

Band Curls 2 x 20

Deload Week -Squat Training

Posted: January 26, 2015 in Uncategorized

Monday, January 26, 2015 @ Guelph Football

Deload week.

Perfect week for a deload. Feeling tired and am very busy with other things.

Squat 2 x 5 @ 135, 3 @ 225, 3 x 3 @ 325

High Bar Squat 3 @ 325

Pause Squat 3 @ 325

Stir the Pot 3 x 10

Bench Press Training

Posted: January 24, 2015 in Uncategorized

Saturday, January 24, 2015 @ Guelph Football

Bench Press 2 x 5 @ 135, 4 x 3 @ 225

Close Grip Bench Press 2 x 3 @ 240

Bench with Pause 1″ Off Chest 3 x 4 @ 205

Chin-ups 20 total reps

DB Military Press 3 x 10

Face Pulls 3 x 12

Band Pushdown 3 x 12