Archive for January, 2017

Monday, January 30, 2017 @ Gryphon Football

Gained a training day with moving stuff up on the weekend. Wanted to try a few low bar squats to get back in the swing before putting in my cycle next week.

a1) Squat 3 x 5 @ 135, 3 @ 225, 3 @ 315, 2 @ 405, 1 @ 455, 1 @ 475/495/515 (belt) – all felt pretty good and moved well.

a2) Lat Pulldown 3 x 10

b1) DB Bench Press 2 x 20

b2) Mountain Climber with Ball 2 x 10

c1) Keiser Curl 3 x 15

c2) Rope Pushdown 3 x 15

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Bench Press Training

Posted: January 29, 2017 in Uncategorized

Sunday, January 29, 2017 @ Stayfit

Shoulder ER,  Scap Push-up 2 x 10

A1) Bench Press 2 x 5 @ 135, 5 @ 235, 3 @ 265, 3 x 1 @ 295, 1 @ 305, 1 @ 315, 1 @ 325 – all reps paused.

A2) Band Pullapart with Palms up 3 x 15

B1) 3 Count Pause Bench 3 x 3 @ 275

B2) Band Face Pull 3 x 15

C) CSR 5 x 12

Saturday, January 28, 2017 @ Gryphon Football

125 STONE Team Training Session

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) KB Jump 3 x 5 @ 80lbs

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

b) SSB Pause Squat 5 @ 135, 3 @ 225, 5 x 5 @ 315

c) Bench Press 2 x 5 @ 135, 5 x 5 @ 235 – all paused

d) Deadlift 3 @ 245, 1 @ 335, 5 @ 425, 3 @ 475, 3 x 1 @ 525 (belt)

e) TRX Row 3 x 15

f) Back Extension 3 x 15

g) Bulgarian Split Squat 2 x 20

h) Calf Raise 2 x 20

Friday, January 27, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Multi-Directional Lunge 2 x 6

Lat Pulldown 4 x 12

Front Squat 2 x 5 @ 135, 1 @ 225, 3 @ 295/335/380

Sumo Deadlift 3 x 5 @ 385, 2 x 5 @ 405

Cut volume a little bit short today since I will be squatting and pulling again tomorrow.

Sprints + Bench Press Training

Posted: January 26, 2017 in Uncategorized

Thursday, January 26, 2017 @ Gryphon Football

Stair Sprints 6 sets on 60 secs, 4 sets on 75 secs

 

Scap Push-up, Shoulder ER 2 x 10

a1) Bench Press 2 x 5 @ 135, 3 @ 225, 3 @ 250, 3 @ 280, 3 @ 290, 3 @ 300 – pause all reps.

a2) Palms up Band Pullapart 3 x 15

b1) Close Grip Bench Press 6 @ 245/255/255/255

b2) Palms up Band Pullapart 3 x 15

c1) Cable Seated Row 5 x 12

c2) KB Push-up 2 x 15 with red band behind back

d1) BW Triceps Extension 3 x 15

d2) BB Reverse Curl 3 x 15

e) Single Arm Keiser Pushdown 2 x 20

f) Single Arm Keiser Curl 2 x 20

Squat Training

Posted: January 25, 2017 in Uncategorized

Wednesday, January 25, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Box Jump 3 x 5 @ 36″

a2) Stir the Pot 3 x 15

b) High Bar Squat 2 x 5 @ 135, 3 @ 225, 5 @ 325, 5 @ 375, 5 @ 425/435/445 (belt)

c) High Bar Squat 10 @ 325/335/345

d) SL KB DL 4 x 10 @ 80lbs

e1) Chin-up 5 x 5

e2) Calf Raise 3 x 15

Messed around with the just jump mat after box jumps and hit CMJ 24.3″, NCMJ 21.7″ and VJ 25.7″.

Power Circuit + Sled Sprint

Posted: January 24, 2017 in Uncategorized

Tuesday, January 24, 2017 @ Gryphon Fieldhouse

a1) Scoop Throw 3 x 5

a2) Squat + Push Press Throw 3 x 5

a3) MB Slam 3 x 5

a4) Side Throw L 3 x 5

a5) Side Throw R 3 x 5

a6) Step-up Jump 3 x 5

 

Sled Sprint 8 x 20 yards @ sled + 45lbs