Archive for December, 2016

Saturday, December 31, 2016 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Front Squat 2 x 5 @ 75kg, 3 @ 125/135/145kg, 1 @ 155/165/175kg

Deadlift 3 @ 120kg, 3 @ 145kg, 3 @ 185kg (belt), 3 @ 195kg (belt), 3 @ 205kg (belt)

Bench Press 2 x 5 @ 70kg, 3 @ 110/125/130/135/140kg – all paused reps.

Close Grip Bench Press 3 @ 125/130/135kg

Wednesday, December 28, 2016 @ Reps

McGill Curl-up 3 x 15 sec
Birddog 2 x 8
Side Plank 2 x 20 sec
Shoulder ER 2 x 10
Scap Push-up 2 x 10
Scap Floor Slide 2 x 10

High Bar Squat

2 x 5 @ 70kg
5 @ 100
3 @ 130
3 @ 160
3 x 3 @ 175

Bench Press – all paused

2 x 5 @ 70kg
3 @ 100
3 @ 120
1 @ 130
1 @ 140
1 @ 147.5
1 @ 152.5
2 @ 140

2 Count Pause Bench

2 x 2 @ 135kg

CSR

5 x 10

Deadlift

5 @ 125kg
3 x 3 @ 175

DB Bench Press 2 x 20
EZ Curl 3 x 15
Triceps Pushdown 3 x 15

Monday, December 26, 2016 @ Nick Roberts Studio

Squat

2 x 5 @ 70kg
5 @ 125
3 @ 175
1 @ 205 belt
1 @ 230 belt sbd
1 @ 250 belt sbd
1 @ 265 belt sbd

High Bar Squat

3 @ 170kg belt sbd
3 @ 200 belt sbd
3 @ 220 belt sbd
3 @ 230 belt sbd
3 @ 235 belt sbd

Chin-up 5 x 5
Stir the Pot 3 x 15

Bench Press – pause all reps

2 x 5 @ 70kg
3 @ 100kg
3 @ 110kg
2 @ 120kg
2 @ 130kg
1 @ 135kg
1 @ 140kg

Solid session and thanks to Nick Roberts for hosting. Almost wish I didn’t have a meet coming up so I could have trained more!

Accessory Session

Posted: December 24, 2016 in Uncategorized

Saturday, December 24, 2016 @ Jenno’s Garage

A1) Lateral Squat 3 x 10
A2) TRX Row 3 x 12
B1) Front Squat 5 @ 135/185/205/225/255/275/295
B2) Yoga Push-up 3 x 8
B2) TRX Plank 2 x 30 sec
C1) SA Bottom up Plate Press 2 x 10
C2) Bowler Squat 2 x 10
D1) TRX Triceps Extension 2 x 15
D2) BB Curl 2 x 15
D3) Calf Raise 2 x 15

Thursday, December 22, 2016 @ Jenno Garage

Bench Press
2 x 5 @ 135
3 @ 205
3 @ 255
3 x 3 @ 275
3 x 2 @ 300

Close Grip Bench Press
2 x 6 @ 255
3 @ 275/285/295

Friday, December 23, 2016 @ Reps with Campbell and Kean

Mcgill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

Kneeling Jump 3 x 3
HB Squat

155kg x 3
175 x 1 belt
185 x 1 belt
195 x 1 belt
175 x 2 belt
180 x 2 belt
185 x 2 belt

Bench Press

2 x 5 @ 70kg
3 @ 100kg paused
3 @ 120 paused
1 @ 130 pause
1 @ 140 pause

DL

3 @ 120
3 @ 150
1 @ 175
1 @ 205 belt
1 @ 225 belt
1 @ 245 belt

1 @ 260 belt

1 @ 272.5 belt

Accessories + Power Circuit

Posted: December 21, 2016 in Uncategorized

Wednesday, December 21, 2016 @ Home

a1) KB Row 4 x 12

a2) DB Incline Press 2 x 12

b1) Band Pullapart 2 x 20

b2) Overhead Plate Extension 2 x 20

c1) BB Curl 2 x 20

c2) Rear Delt Raise 2 x 20

 

d1) Single Arm KB Swing 3 x 5/5 @ 40kg

d2) Explosive Push-up 3 x 5

d3) KB Jump 3 x 5 @ 40kg

Squat Training

Posted: December 20, 2016 in Uncategorized

Tuesday, December 20, 2016 @ GPC

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) TRX Flutter 3 x 12

a2) KB Jump 3 x 3 @ 40kg

b) Squat 2 x 5 @ 135, 3 @ 225, 1 @ 315, 2 @ 410, 2 @ 265, 3 x 2 @ 515 (belt), 1 @ 545 (belt)

c) High Bar Squat 4 @ 315, 4 @ 375, 4 @ 415 (belt), 4 @ 445 (belt), 4 @ 465 (belt)

d1) Chin-up 5 x 5

d2) Calf Raise 2 x 20

e) SL KB DL 2 x 8 @ 40kg

f) Pallof Chop 2 x 12