Archive for July, 2017

Wednesday, July 26, 2017 @ The Station with Nick Roberts

Mcgill Curl-up 3 x 15 sec
Side Plank 2 x 20 sec
Birddog 2 x 10

Body Row 3 x 12
Ring Push-up 3 x 10

Front Squat 5 @ 75kg, 5 @ 105, 3 @ 125, 3 @ 145, 3 @ 165, 2 @ 180, 1 @ 195, 1 @ 205 – lifetime PB.

Deadlift 3 @ 70kg, 3 @ 120, 2 x 3 @ 170, 2 x 2 @ 200, 1 @ 220/240/260 (belt), 10 @ 200 (straps)

Bulgarian Squat 3 x 15
Stir the Pot 3 x 15
Calf Raise 3 x 15

Felt terrible going into this after flying into NL overnight but ended up having a good session with a lifetime PB on front squat. Thanks to Nick for hosting.

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Upper Body Training

Posted: July 25, 2017 in Uncategorized

Tuesday, July 25, 2017 @ Home

Steep Incline Press 2 x 5 @ 135, 5 @ 185, 5 @ 225,  4 @ 245, 3 @ 275, 1 @ 295, 3 @ 275, 8 @ 225

KB Row 3 x 12 @ 40kg

One Arm DB Military Press 2 x 5 @ 90, 6 @ 80, 8 @ 70, 10 @ 60

Accessory Workout

Posted: July 23, 2017 in Uncategorized

Sunday, July 23, 2017 @ Home

Front Squat 3 x 10 @ 135
DB Row 3 x 10 @ 60

Lateral Squat 3 x 10
Push-up 3 x 10

KB Swing 3 x 10 @ 40kg
TRX Plank 3 x 20 sec

Just a quick one to shake off coaches cottage weekend.

Wednesday, July 19, 2017 @ Gryphon Football

Scoop, Squat Throw, Side L/R x 8 each

 

Thursday, July 20, 2017 @ Gryphon Football

Hill Sprint 15 sets on 60 sec

Axle Clean and Press 5 @ 155, 2 @ 205, 1 @ 245, 3 x 1 @ 265 (belt), 1 @ 285 (belt) – last set at 265 and the 285 set felt the best, took a while to get the hang of this after not doing it for multiple years.

SL KB DL 3 x 8 @ 48kg

Axle Pendlay Row 3 x 10 @ 155

Tuesday, July 18, 2017 @ Vault Barbell

Mcgill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

A1) Repeat Vertical Jump 3 x 5

A2) Front Squat 3 x 5 @ 70kg, 3 @ 110, 3 x 1 @ 140

B1) High Bar Squat 1 @ 140kg, 5 @ 165, 3 @ 190, 1 @ 210/220/225 (belt), 3 x 5 @ 165

B2) Push-up 3 x 10

C) RDL 2 x 6 @ 160kg, 2 x 5 @ 175kg

D1) Ring Flutter 3 x 10

D2) SL Calf Raise 3 x 10

D3) Chin-up 5 x 5

Saturday, July 15, 2017 @ Vault Barbell

a1) Push-up 3 x 10

a2) Ring Row 3 x 12

b) Front Squat 3 x 5 @ 70kg, 5 @ 120, 3 @ 150, 1 @ 180

c) Deadlift 3 @ 120kg, 1 @ 170, 3 x 5 @ 190, 3 @ 220, 1 @ 240/245/250 (belt)

 

Monday, July 17, 2017 @ Gryphon Football

a) Incline Press 2 x 5 @ 135, 5 @ 225, 3 @ 260, 2 x 1 @ 295, 3 @ 295

b1) DB Military Press 8 @ 65, 3 x 8 @ 70

b2) TRX Row 4 x 12

c1) Face Pull 3 x 15

c2) Rope Pushdown 3 x 15

d1) Snatch Grip BTN Press 3 x 15

d2) Keiser Curl 3 x 15

Squat Training

Posted: July 11, 2017 in Uncategorized

Tuesday, July 11, 2017 @ Vault Barbell

Mcgill Curl-up 3 x 15 sec

Birddog 2 x 10

Side Plank 2 x 20 sec

A1) Repeat Vertical Jump 3 x 5

A2) Front Squat 2 x 5 @ 65kg, 3 x 5 @ 110kg

B1) High Bar Squat 5 @ 145kg, 5 @ 165, 3 x 5 @ 187.5 (belt), 3 x 5 @ 145

B2) Push-up 3 x 10

C1) RDL 3 x 6 @ 160kg

C2) Ring Row 4 x 12

D1) Calf Raise 3 x 15

D2) Ring Flutter 3 x 10