Archive for October, 2017

Last Two Sessions

Posted: October 27, 2017 in Uncategorized

Wednesday, October 25, 2017 @ Home

a1) Bench Press 2 x 5 @ 70kg, 3 @ 100, 3 @ 112.5, 6 @ 127.5kg

a2) Double DB Row 5 x 10

b1) DB Incline Press 5 x 10 @ 85lbs

b2) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10

c1) High Bar Squat 3 x 5 @ 70kg, 3 @ 110, 1 @ 140, 3 @ 155, 3 @ 177.5, 3 @ 201kg

c2) Mobility x 3

d1) Lateral Raise 4 x 15

d2) Palms up Band Pullapart 4 x 15

e) Reverse Lunge with Contralateral Load 5 x 10 @ 32kg KB

f1) Band Pushdown 3 x 20

f2) DB Curl 3 x 20

 

Friday, October 27, 2017 @ AC Hub

a1) Back Extension 4 x 15

a2) Stir the Pot 4 x 15

a3) Bench Pull 5 x 10 @ 60kg

b) Military Press 8 @ 20kg, 5 @ 40, 3 @ 65, 8 @ 75kg

c1) TKE Squat 3 x 20

c2) Calf Raise 3 x 20

d1) DB Bench Press 5 x 10 @ 100lbs

d2) Face Pull 3 x20

e1) Rope Hammer Curl 4 x 15

e2) BW Triceps Extension 4 x 15

e3) Keiser Chest Fly 3 x 20

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Last Two Sessions

Posted: October 23, 2017 in Uncategorized

Friday, October 20, 2017 @ Home

a1) Military Press 8 @ 45, 8 @ 95, 8 @ 115, 12 @ 135

a2) Body Row 5 x 10

b1) DB Bench Press 5 x 10 @ 90lbs

b2) KB Swing 5 x 10 @ 40kg

c1) Band Pushdown 4 x 15

c2) DB Hammer Curl 4 x 15

d1) BTN Snatch Grip Press 3 x 20

d2) Push-up 3 x 20

 

Sunday, October 22, 2017 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Front Squat 3 x 5 @ 135, 3 @ 225, 5 @ 260/300/340

a2) Hip Mobility x 3

b) Deadlift 3 @ 225, 8 @ 315/365/415, 3 x 10 @ 315 (straps)

c1) Leg Press 4 x 15

c2) Adductor Machine 4 x 15

d1) Seated Hamstring Curl 3 x 20

d2) Offset KB Walk 3 x 30 yards @ 20kg + 40kg

Squat Training

Posted: October 18, 2017 in Uncategorized

Wednesday, October 18, 2017 @ Vault Barbell

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) High Bar Squat 3 x 5 @ 75kg, 3 @ 115, 8 @ 135/155/177.5

a2) Hip Mobility x 3 drills

b) Reverse Lunge with Contralateral Load 5 x 10 @ 65lbs

c1) Back Extension 4 x 15

c2) Ab Wheel 4 x 15

d1) TKE Squat 3 x 20

d2) Calf Raise 3 x 20

Bench Press Training

Posted: October 17, 2017 in Uncategorized

Tuesday, October 17, 2017 @ AC Hub

a1) Bench Press 2 x 5 @ 70kg, 8 @ 95, 8 @ 100, 12 @ 113kg

a2) Shoulder Mobility x 2, Scap Push-up/Floor Slide 2 x 10, Shoulder ER 2 x 12

b1) Bench Pull 5 x 10 @ 75kg

b2) Incline DB Press 5 x 10 @ 80lbs

c1) DB Lateral Raise 4 x 15 @ 25lbs

c2) Palms-up Band Pullapart 4 x 15

d1) DB Curl 3 x 20

d2) BW Triceps Extension 3 x 20

Last Week of Training

Posted: October 15, 2017 in Uncategorized

Monday, October 9, 2017 @ Stayfit

a1) Bench Press 2 x 5 @ 70kg, 5 @ 90, 5 @ 105, 8 @ 120

a2) Shoulder Mobility x 3, Scap Floor Slide/Push-up 2 x 10, Shoulder ER 2 x 10

b1) Hammer CSR 5 x 10 @ 3 plates

b2) Incline DB Press 5 x 10 @ 75lbs

c1) Machine Lateral Raise 4 x 15

c2) Machine Rear Delt 4 x 15

d1) EZ Curl 3 x 15

d2) Pushdown 3 x 15

 

Wednesday, October 11, 2017 @ Home

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) High Bar Squat 3 x 5 @ 70kg, 3 @ 110, 5 @ 145, 5 @ 167.5, 5 @ 190

a2) Hip Mobility x 3

b) Reverse Lunge 5 x 10 @ 24kg KB Contralateral Load

c1) Band GM 4 x 15

c2) TRX Plank 4 x 20 sec

d1) TKE Squat 3 x 20

d2) Calf Raise 3 x 20

 

Sunday, October 15, 2017 @ Stayfit

Combined two sessions into one, it was a longer one for sure.

a1) Military Press 5 @ 95/115/135/155

a2) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10

b1) Front Squat 3 x 5 @ 135, 3 @ 225, 3 @ 280/320/360

b2) Machine CSR 5 x 10

b3) Hip Mobility x 3

c1) Deadlift 3 @ 225, 1 @ 315, 5 @ 340/390/440, 3 x 10 @ 340 (straps)

c2) DB Bench Press 5 x 10 @ 85lbs

d1) Machine Chest Fly 3 x 20

d2) Machine Rear Delt 3 x 20

e1) Leg Extension 4 x 15

e2) Adductor Machine 4 x 15

f1) TRX Fallout 3 x 20

f2) Hamstring Curl 3 x 20

g1) BB Curl 2 x 15, BB Reverse Curl 2 x 15

g2) Band Pushdown 4 x 15

Last Few Sessions

Posted: October 9, 2017 in Uncategorized

Tuesday, October 3, 2017 @ AC Hub

a1) Mobility – WGS x 3, Lunge with Twist x 3, Cradle x 5

a2) Front Squat 3 x 5 @ 70kg, 5 @ 100/120/140kg

a3) Chin-up 3 x 5

b) Reverse Lunge with Contralateral KB 4 x 10

c1) Back Extension 3 x 15

c2) Stir the Pot 3 x 15

d1) TKE Squat 2 x 20

d2) Calf Raise 3 x 20

 

Thursday, October 5, 2017 @ Steve Nash Richmond

High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 345, 5 @ 365

Military Press 8 @ 95/115/135/155

CSR 4 x 12

KB Swing 3 x 12

 

Monday, October 9, 2017 @ Stayfit

a1) Shoulder Mobility, Scap Push-up/Floor Slide, Shoulder ER 2 x 10 each

a2) Bench Press 2 x 5 @ 70kg, 5 @ 90, 5 @ 105, 8 @ 120kg

b1) CSR 5 x 10 @ 3 plates

b2) DB Incline Press 5 x 10 @ 75lbs

c1) DB Lateral Raise Machine 4 x 15

c2) Rear Delt Machine 4 x 15

d1) EZ Curl 3 x 15

d2) Pushdown 3 x 15

e) Body Hang 3 x 30 sec at 3 different grips.

Upper Body Session

Posted: October 3, 2017 in Uncategorized

Monday, October 2, 2017 @ Home

a1) Bench Press 2 x 5 @ 70kg, 5 @ 90/100/110kg

a2) Behind Head Band Pulldown 2 x 10, Scap Push-up 2 x 10, Shoulder ER 2 x 10

b1) DB Row 4 x 10

b2) DB Incline Press 4 x 10

c1) DB Lateral Raise 3 x 15

c2) Band Pullapart 3 x 15

d1) Band Pushdown 2 x 20

d2) DB Curl 2 x 20