Archive for August, 2015

Squat Training – Deload Week

Posted: August 31, 2015 in Uncategorized

Monday, August 31, 2015 @ Gryphon Football

KB Swing 3 x 12

Stir the Pot 3 x 12

Non-countermovement Jump 3 x 5

Squat 3 x 5 @ 135, 5 @ 225, 3 @ 315, 3 @ 385, 3 @ 455, 3 @ 385, 3 @ 315, 5 @ 225

Calf Raise 2 x 12

Saturday, August 29, 2015 @ Gryphon Football

Incline Press 2 x 5 @ 135, 5 @ 250, 3 @ 285, 3 x 1 @ 320

Bench Press 3 @ 215, 3 @ 245, 2 x 3 @ 280 – paused the first rep of each set.

Lat Pulldown 5 x 8

Deadstop KB Row 3 x 10

DB Bench Press 12 reps @ 120lbs – was short on time so I did one near max set.

BB Curl 2 x 20

Band Pushdown 2 x 20

BPA 2 x 20

Sunday, August 30, 2015 @ Gryphon Football

Stair Sprints 5 sets on 90 secs, 5 sets on 2 mins.

a1) BB Muscle Snatch 2 x 10

a2) DB Lateral Raise 2 x 12

a3) Rope Facepull 2 x 15

b) BB Curl 5 x 10

c1) Green Band Pushdown 2 x 10

c2) Black Band Pushdown 2 x 15

c3) Red Band Pushdown 2 x 20

Squat Training

Posted: August 28, 2015 in Uncategorized

Friday, August 28, 2015 @ Gryphon Football

KB Swing 2 x 10, Goblet Squat x 10

Non-Counter Movement Jump 3 x 3

Squat 3 x 5 @ 135, 3 @ 225, 1 @ 315, 1 @ 405, 4 x 3 @ 445, 1 @ 495 (belt), 2 x 1 @ 530 (belt)

Pause Squat 4 x 4 @ 345

RDL 3 x 6 @ 365

Wednesday, August 26, 2015 @ Gryphon Football

KB Swing, MB Slams 2 x 10

Cossack Squat 3 x 8

DB Snatch 3 x 3 @ 100lbs

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

DL 3 @ 245, 1 @ 335, 5 @ 425, 3 @ 480, 3 x 1 @ 535 (belt)

Side Plank 3 x 20 secs

Bench Press Training

Posted: August 26, 2015 in Uncategorized

Tuesday, August 25, 2015 @ Gryphon Football

Bench Press 2 x 5 @ 135, 1 @ 225, 5 @ 255, 3 @ 290, 3 x 1 @ 325, 1 @ 335 – first rep of each set paused.

Close Grip Bench 3 @ 215, 3 @ 245, 2 x 3 @ 280

Seated Row 5 x 8

Keiser Lat Pulldown 3 x 10

BPA 2 x 20

KB BUP 3 x 8 @ 50lbs

Single Arm Pushdown 2 x 20

BB Curl 2 x 20

Squat Training with VIDEO

Posted: August 24, 2015 in Uncategorized

Monday, August 24, 2015 @ Gryphon Football

KB Swing 2 x 10

Seated Box Jump 3 x 3 @ 39″

Squat 3 x 5 @ 135, 3 @ 225, 1 @ 315, 1 @ 405, 5 x 2 @ 460, 1 @ 475 (belt), 1 @ 505 (belt), 1 @ 530 (belt)

High Bar Squat 5 x 5 @ 375

KB Swing 3 x 8 @ 100lbs

Stir the Pot 3 x 8 with 20lbs Sandbell on lowback

Coaching – Always amazes me the different training cultures that exist (or don’t exist!) out there when our new batch of freshmen come in. We have a great culture overall and this helps to include the new players in our way of doing things. It is just always a shock when a player clearly comes from a place where hard work wasn’t valued. Fortunately, we believe heavily in working hard AND smart so these guys will be on the right path in no time.

Training – Decided to do a powerlifting meet this fall. May be tough at times to juggle training with in-season coaching demands but it is doable. Nice to have something specific and concrete to train for again. The meet is October 10 in Belle River which happens to be our bye week so it works out quite nicely.

Education – Got the ok to skip a required course in the fall in lieu of doing an independent readings course. Now I just need to decide on something that I have interest in that won’t bury me with work.

Personal – Got a new bike yesterday and I am pretty pumped about it. I contacted my friend Tim Plunkett at Speed River Bicycle to get some advice and purchase a bike. He gave me some good honest advice and helped me choose the right bike for me. After only riding it a few times, I love it already. I got a cheap bike at Canadian Tire at the start of the summer and it just wasn’t hacking it for me. When you’re 250lbs and putting a good amount of force into the bike going the cheap route isn’t the best call haha. Oh well, you live and learn. The bike I ended up getting is a dual sport hybrid so I can do some light trail riding and use it for commuting. The coolest feature is that with the flip of a switch I can lock the front suspension making it more efficient for road use. This is the bike I got:

http://speedriverbicycle.com/product/trek-8.3-ds-210847-1.htm

Miscellaneous – Weather has cooled off to something more reasonable and it has been great for both my sanity and training! Hopefully the heat wave is done for the year.

You know what really grinds my gears???

This one will come from the positive side of gear grinding, instead of the normal negative vent.

It grinds my gears when people are dishonest. I will use some examples:

  • When buying my bike, Tim told me the truth and guided my decision honestly so that I could get what I needed, not what he wanted to sell. For this reason, I will likely always buy my bike products there, my next bike, all my service, etc. More people need to take this approach to customer service, there are plenty of people that value this type of treatment.
  • We went to Baker Street Station for some food and drinks last night and the server was the same. Answered our questions honestly, made some good suggestions and didn’t BS us. This results in having a better time and wanting to go back.

So….you know what really grinds my gears, when people in customer service BS you in order to upsell things that are garbage or just not what you need. This is a very short sighted approach and won’t benefit them in the long run.