Archive for February, 2016

Bench Press Deload

Posted: February 29, 2016 in Uncategorized

Monday, February 29, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Pallof Chop 2 x 12

Birddog 2 x 10

Sandbell Throws – back, scoop, slam, push press x 5 each

Bench Press 10 @ 135, 9 @ 185, 8 @ 205, 7 @ 225, 6 @ 245, 5 @ 265, 4 @ 275, 3 @ 285, 2 @ 295, 1 @ 315

BPA 5 x 20

Rope Row/Pulldown 4 x 15

Close Grip Bench 3 x 15 @ 185lbs

Keiser Curls 4 x 10

Deload Squat Session

Posted: February 28, 2016 in Uncategorized

Sunday, February 28, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Side Plank 2 x 25 sec

Birddog 2 x 10

a1) Lat Pulldown 5 x 12

a2) Vertical Jump  3 x 5

a3) Stir the Pot 3 x 15

b1) KB Swing 3 x 15

b2) Single Arm Front Rack Carry 3 x 30 yards

c) High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 3 @ 405, 2 @ 455, 1 @ 475, 6 @ 315, 8 @ 275, 10 @ 225, 12 @ 185, 15 @ 135

Bench Press Training

Posted: February 28, 2016 in Uncategorized

a1) Straight Arm Cable Pulldown 3 x 12

a2) Row/Pulldown 3 x 12

b1) Bench Press 2 x 5 @ 135, 3 @ 205/240/275/275/275 – pause first rep.

b2) Face Pull 5 x 15

c1) Bench Press 15 @ 225, 15 @ 205, 15 @ 185, Close Grip 10 + 6 + 5 @ 135 rest pause

c2) Rear Delt Raise 3 x 25

d) BB Curl 3 x 15

Thursday, February 26, 2016 @ Gryphon Football

a1) Vert Jump 3 x 3

a2) Body Saw 3 x 12

b1) Front Squat 2 x 5 @ 135, 1 @ 225, 5 @ 290, 3 @ 325, 2 x 1 @ 365

b2) Lat Pulldown 5 x 10

c) DL 5 @ 405, 5 @ 455, 3 @ 475 (belt), 3 @ 495 (belt) – all hook grip, best DL has felt in a long time.

d) Skater Squat 3 x 12

Accessory Lower Body Training

Posted: February 24, 2016 in Uncategorized

Wednesday, February 24, 2016 @ Gryphon Football

a1) Turkish Get-up 3, 2, 1 reps @ 40lbs

a2) Single Arm Farmers 3 x 30 yards @ 80lbs

b1) Cossack Squat 3 x 10

b2) GHR 3 x 10

c) SL KB DL 3 x 10 @ 60lbs

d1) Mountain Climber with Hands on Ball 3 x 10

d2) SL Calf Raise 2 x 10

e) High Bar Pause Squat 5 x 3 @ 295

Bench Press Training

Posted: February 22, 2016 in Uncategorized

Monday, February 22, 2016 @ Gryphon Football

Sandbell Throw – back, scoop, shot L/R x 5 each

Explosive Push-up 3 x 3

a1) Bench Press 2 x 5 @ 135, 1 @ 225, 5 @ 255, 3 @ 285, 1 @ 325, 2 @ 325 – first rep paused.

a2) BPA 5 x 15

b1) Close Grip Bench 3 @ 205/240/275/275/275

b2) Seated Row 5 x 10

c1) BB Curl 3 x 12

c2) BW Triceps Extension 3 x 12

Pallof Press 2 x 15

Squat Training

Posted: February 21, 2016 in Uncategorized

Sunday, February 21, 2016 @ Gryphon Football

McGill Curl-up 2 x 10/8/6 sec

Birddog 2 x 10

Side Plank 2 x 25 sec

Hip Airplane 2 x 6

a1) Box Jump 3 x 3 @ 38″

a2) Stir the Pot 3 x 12 @ 30lbs

b) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 5 @ 405, 3 @ 460, 2 x 1 @ 515 (belt) – all sets felt good and 515 had good speed and groove.

c1) High Bar Squat 5 x 8 @ 335

c2) Lat Pulldown 5 x 10

d) KB Swing 3 x 10