Archive for September, 2015

Front Squat and Deadlift

Posted: September 30, 2015 in Uncategorized

Wednesday, September 30, 2015 @ Gryphon Football

Cossack Squat 3 x 10

Side Plank 3 x 20 secs

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

DL 3 @ 245, 1 @ 335, 5 @ 430 (belt), 1 @ 490 (belt), 2 x 5 @ 335

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Bench Press Training

Posted: September 29, 2015 in Uncategorized

Tuesday, September 29, 2015 @ Gryphon Football

Bench Press 2 x 5 @ 135, 1 @ 225, 5 @ 260, 3 @ 295, 2 @ 330

Close Grip Bench 3 @ 225, 3 @ 260, 3 @ 295

Seated Row 5 x 8

Keiser Pulldown 3 x 10

KB BUP 3 x 8 @ 40lbs

Pushdowns 2 x 20

Triangle BPA 2 x 20

BB Curl 2 x 20

Squat Training

Posted: September 28, 2015 in Uncategorized

Monday, September 28, 2015 @ Gryphon Football

BW Squat, KB Swing 2 x 10

Non-Conuntermovemnet Jump 3 x 3

Squat 3 x 5 @ 135, 3 @ 225, 2 @ 315, 1 @ 405, 1 @ 455, 3 x 1 @ 495, 2 x 1 @ 525 (belt), 1 @ 515 (belt) – program called for 3 x 1 @ 545 but it just wasn’t there today.

High Bar Squat 5 @ 405, 2 x 5 @ 385

Stir the Pot 3 x 8

KB Swing 3 x 8

Squat Training

Posted: September 25, 2015 in Uncategorized

Friday, September 25, 2015 @ Gryphon Football

Schedule got a little messed up with being sick.

BW Squat, KB Swing, Bulgarian Split Squat.

Seated Box Jumps 3 x 4 @ 36″

Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 1 @ 405, 3 x 2 @ 450, 1 @ 495 (belt), 1 @ 520 (belt), 2 x 2 @ 475 (belt), 2 @ 495 (belt) – this didn’t go quite as planned. I missed my second rep at 520 which is an easy weight for me. The plan was 3 x 2 @ 520 so I dropped back down and got a few “heavy” doubles in at something that was appropriate for today.

High Bar Squat 5 @ 315, 5 @ 335, 5 @ 365

KB Swing 3 x 10

Stir the Pot 3 x 10

Overall this workout ended up being better than it could have been but worse than planned. Not too concerned, need to get some more sleep, refuel and get back on schedule for next week.

Front Squat and Deadlift Training

Posted: September 23, 2015 in Uncategorized

Wednesday, September 23, 2015 @ Gryphon Football

Cossack Squat 3 x 10

Side Plank 3 x 20 sec

Front Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 3 x 2 @ 345

DL 3 @ 245, 1 @ 335, 5 @ 375, 5 @ 430, 5 @ 490 (belt), 2 x 3 @ 425 (belt)

Bench Press Training

Posted: September 22, 2015 in Uncategorized

Tuesday, September 22, 2015 @ Gryphon Football

Bench Press 2 x 5 @ 135, 5 @ 225, 5 @ 260, 3 x 5 @ 295 – first rep of each set paused.

Close Grip Bench 5 @ 205, 5 @ 240, 2 x 5 @ 75

Seated Row 5 x 10

Keiser Lat Pulldown 3 x 12

KB BUP 3 x 10

BB Curl 2 x 15

Band Pushdown 2 x 15

BPA 2 x 15

Thursday, September 17, 2015 @ Gryphon Football

Incline Press 2 x 5 @ 135, 3 @ 235, 3 @ 270, 3 @ 300

Bench Press 6 @ 205, 6 @ 235, 6 @ 265

Lat Pulldown 5 x 12

TRX Row 3 x 15

BB Curl 2 x 12

Rope Pushdown 2 x 12

Face Pull 2 x 12