Archive for January, 2019

Last Few Months

Posted: January 28, 2019 in Uncategorized

Have been training just not logging it here.

Been running a variety of “programs”. Did my version of Squatober while recovering from a shoulder injury then did OPA provincials to qualify for nationals which I found out after the fact I was not available for that weekend, oh well.

Since provincials been running a variation of Wendler Krypteia with some power circuit days mixed in.

 

Wednesday, September 26, 2018 @ AC Hub

Military Press 5 @ 78kg, 3 @ 88, 3 @ 98

Chin-up 3 x 5

Rope Face Pull 4 x 20

Push-up 3 x 15

DB Curl 3 x 15

DB Lateral Raise 10 @ 20/25/30lbs, 15 @ 20/10lbs

Thursday, September 27, 2018

Half Leg Circuit x 2

Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 115kg

DB Bench Press 10 @ 60, 22, 18, 10 reps @ 80

TRX Row 3 x 15

Calf Raise 3 x 15

Friday, September 28, 2018

Bench Press 2 x 6 @ 60kg, 5 @ 90, 3 @ 107.5, 3 @ 120, 3 x 3 @ 135 – pause first of each set.

T Bar Row 5 x 12

Fat Bar Curl 10 x 10

Band Pushdow 10 x 10

Monday, October 1, 2018

Half Leg Circuit x 3

Deadlift 5 @ 70kg, 5 @ 120, 5 @ 152.5, 5 @ 175

Yoga Push-up 3 x 8

Lat Pulldown 3 x 15

Tuesday, October 2, 2018

Military Press 5 @ 40, 3 x 5 @ 60

Chin-up 3 x 5

4 Way Shoulder 2 x 10

Front Squat 2 x 5 @ 60kg, 5 @ 90kg, 5 @ 110, 3 @ 130, 1 @ 140

Wednesday, October 3, 2018

High Bar Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 140, 3 @ 160, 2 @ 180, 1 @ 200

DB Bench Press 22/16/12 reps @ 85lbs

Box Jump 3 x 3 @ 36″

Calf Raise 3 x 15

Thursday, October 4, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 130, 1 @ 150

Bench Pull 5 x 10 @ 70kg

Friday, October 5, 2018

High Bar Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 140, 2 @ 160, 3 x 1 @ 180

TRX Row 4 x 12

Push-up 3 x 10

Saturday, October 6, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 1 @ 130, 1 @ 150, 1 @ 160, 1 @ 170

DB Shoulder Press 3 x 15

Chin-up 3 x 5

Monday, October 8, 2018

SSB Squat – hands free 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140

Band Row 5 x 10

Elevated Push-up 3 x 10

SSB Squat 5 @ 160, 3 @ 180, 1 @ 200

Tuesday, October 9, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 2 @ 160, 3 @ 140

Pushdown 3 x 15

DB Curl 3 x 15

Wednesday, October 10, 2018

SSB Squat with Pause 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 3 @ 150, 3 @ 160, 1 @ 165, 1 @ 170, 1 @ 175

TRX Row 4 x 10

Thursday, October 11, 2018

SSB Squat – hands free 2 x 5 @ 70kg, 5 @ 100, 3 x 5 @ 120, 2 x 3 @ 140, 1 @ 160

Friday, October 12, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 3 x 3 @ 120

Saturday, October 13, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190, 1 @ 210

Sunday, October 14, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 180

Monday, October 15, 2018

SSB Squat 2 x 5 @ 70, 5 @ 100, 5 @ 120, 3 @ 150, 2 @ 170, 1 @ 190, 1 @ 210, 1 @ 220

Box Jump 3 x 3 @ 36″

DB Bench Press 3 x 15

Cable Row 3 x 15

Tuesday, October 16, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 1 @ 160, 3 @ 140, 5 @ 120

Wednesday, October 17, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 150, 2 @ 170, 1 @ 190, 2 @ 170, 3 @ 150

Friday, October 19, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 160, 1 @ 180, 1 @ 200

Band Pullapart with pause 3 x 10

DB Incline Press 3 x 15 @ 50lbs

TRX Row 3 x 15

Saturday, October 20, 2018

SSB Squat 3 x 5 @ 70, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180, 2 @ 160, 3 @ 140, 5 @ 120

Band Face Pull 3 x 15

Push-up 2 x 10

Wednesday, October 24, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190

Rope Face Pull 3 x 15

DB Bench Press 3 x 10 @ 60lbs

Rope Row 3 x 20

Thursday, October 25, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 140, 2 @ 160, 1 @ 180

Calf Raise 2 x 15

Push-up 2 x 10

Band Pullapart with pause 3 x 10

Friday, October 26, 2018

High Bar Squat 2 x 5 @ 75kg, 5 @ 105, 5 @ 125, 3 @ 155, 2 @ 175, 1 @ 205, 1 @ 225

Band Face Pull 3 x 15

Bench Press 2 x 5 @ 60kg, 3 @ 80, 2 @ 100, 1 @ 120, 1 @ 130 – first rep paused.

Deadlift 3 @ 120, 1 @ 150, 1 @ 180, 1 @ 200, 1 @ 220

Saturday, October 27, 2018

High Bar Squat 3 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 140, 1 @ 160, 1 @ 180, 1 @ 200

Band Pullapart 3 x 15

DB Military Press 3 x 10 @ 40lbs

TRX Row 3 x 12

Sunday, October 28, 2018

High Bar Squat 2 x 5 @ 135lbs, 5 @ 225, 5 @ 275, 3 @ 315, 2 @ 365, 1 @ 405, 1 @ 455, 1 @ 475, 1 @ 495

Rope Face Pull 3 x 20

Monday, October 29, 2018

SSB Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 1 @ 150, 1 @ 170, 1 @ 190, 1 @ 210, 1 @ 226 (bar is actually 32kg so this was 228kg)

Band Pullapart 3 x 20

Push-up 3 x 10

Seated Rope Row 3 x 15

Wednesday, November 7, 2018

Band Pullapart 3 x 20

Band Face Pull 2 x 20

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 90, 5 @ 100, 3 x 5 @ 80

Goblet Squat 3 x 10 @ 32kg

KB Swing 3 x 10 @ 32kg

DB CSR 3 x 10 @ 60

DB Curl 2 x 15

Sunday, November 11, 2018

Cat camel

Hip 90-90

BPA 2 x 25

Half Leg Circuit

Calf Raise 2 x 20

TRX Flutter 2 x 20

High Bar Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140, 5 x 5 @ 100

DB Incline Press 5 x 10 @ 50lbs

DB Incline Row 5 x 10 @ 50lbs

Tuesday, November 13, 2018

Military Press 5 @ 40, 5 @ 50, 5 @ 60, 5 x 5 @ 40

Goblet Squat 5 x 10 @ 32kg

DB RDL 5 x 10 @ 60lbs

Face Pull 4 x 25

Stir the Pot 2 x 15

Thursday, November 15, 2018

BPA 4 x 25

Mountain Climber with Ball 2 x 10

Calf Raise 2 x 15

Front Squat 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 110, 5 @ 120

Deadlift 5 @ 100, 5 x 5 @ 120

DB Incline Press 5 x 10 @ 60lbs

DB Incline Row 5 x 10 @ 60lbs

Saturday, November 17, 2018

Cat camel

Thoracic ext-rot

Scap Push-up

Band Wall Slide

Band Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 85, 5 @ 95, 5 @ 105, 5 x 5 @ 85

Goblet Squat 5 x 10 @ 32kg

KB Swing 5 x 10 @ 32kg

Monday, November 19, 2018

Cat camel

Hip 90-90

Hip CARs

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 x 5 @ 120

DB Incline Press 5 x 10 @ 65lbs

DB Incline Row 5 x 10 @ 65lbs

Calf Raise 2 x 15

Stir the Pot 2 x 15

Thursday, November 22, 2018

Face Pull 2 x 25

Front Squat 5 @ 60kg, 5 @ 80, 5 x 5 @ 100

DL 5 @ 100kg, 5 @ 120, 5 @ 140, 5 @ 160

DB Incline Press 5 x 10 @ 70lbs

DB Incline Row 5 x 10 @ 70lbs

Monday, November 26, 2018

Band Pullapart 2 x 25

Face Pull 2 x 25

Military Press 5 @ 45kg, 5 @ 55, 5 @ 65kg, 5 x 5 @ 45kg

Goblet Squat 5 x 10 @ 36kg

DB RDL 5 x 10 @ 70lbs

Tuesday, November 27, 2018

Face Pull 4 x 25

Bench Press 2 x 5 @ 135lbs, 5 @ 200, 5 @ 225, 5 @ 245, 5 x 5 @ 200

Goblet Squat 5 x 10 @ 80lbs

KB Swing 5 x 10 @ 80lbs

Thursday, November 20, 2018

Face Pull 2 x 25

BPA 2 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 180, 5 x 5 @ 140

DB Incline Press 5 x 10 @ 75lbs

DB Incline Row 5 x 10 @ 75lbs

Calf Raise 2 x 15

Mountain Climber with Ball 2 x 10

Tuesday, December 4, 2018

Face Pull 2 x 25

BPA 2 x 25

Military Press 5 @ 20kg, 5 @ 40, 5 @ 50, 5 @ 60, 5 @ 70, 5 x 5 @ 50

Goblet Squat 5 x 10 @ 40kg

DB RDL 5 x 10 @ 80lbs

Friday, December 7, 2018

Face Pull 2 x 25

BPA 2 x 25

Cat camel, hip 90-90, hip CARs

Front Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 120, 5 @ 130

Deadlift 5 @ 110, 5 x 5 @ 140

DB Incline Press 5 x 10 @ 75lbs

DB Incline Row 5 x 10 @ 75lbs

Calf Raise 2 x 15

Stir the Pot 2 x 15

Monday, December 10, 2018

Face Pull 2 x 25

BPA 2 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 105, 5 @ 115, 5 x 5 @ 95

Goblet Squat 5 x 10 @ 40kg

KB Swing 5 x 10 @ 40kg

Tuesday, December 11, 2018

Squat Jump 3 x 5

Lying MB Chest Pass 3 x 5

MB Slam 3 x 5

Curve Treadmill Sprint 5 x 8-10 sec

Thursday, December 13, 2018

Long Jump 3 x 5

Push Press Throw 3 x 5

Side-Side Slam 3 x 5

Curve Treadmill Sprint 5 x 8-10 sec

Cat camel, hip CARs, hip 90 90

Band Face Pull 2 x 25

Band Pullapart 2 x 25

High Bar Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 130, 5 @ 150, 5 @ 170, 4 x 6 @ 130

DB Bench Press 5 x 10 @ 80lbs

Cable Seated Row 5 x 10 @ 80 + band

Sunday, December 16, 2018

BPA 2 x 25

Band Face Pull 2 x 25

Military Press 5 @ 20, 5 @ 52.5, 5 @ 60, 5 @ 67.5, 4 x 6 @ 52.5

Reverse Lunge 5 x 10 @ 20kg front rack

KB Swing 5 x 10 @ 40kg

Monday, December 17, 2018

Face Pull 2 x 25

BPA 2 x 25

Front Squat 2 x 5 @ 60kg, 5 @ 90, 4 x 6 @ 110

Deadlift 5 @ 110, 5 @ 140, 5 @ 160, 6 @ 180

DB Incline Press 5 x 10 @ 80lbs

DB Incline Row 5 x 10 @ 80lbs

Tuesday, December 18, 2018

Squat Jump 3 x 5

Lying MB chest pass 3 x 5

MB Slam 3 x 5

Curve treadmill sprint 5 x 8-10 sec

Wednesday, December 19, 2018

BPA 2 x 25

Face Pull 2 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 81, 5 @ 94, 5 @ 106, 4 x 6 @ 81 – pause first rep.

Goblet Squat 5 x 10 @ 100lbs

DB RDL 5 x 10 @ 90lbs

Saturday, December 22, 2018

BPA 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 130, 3 @ 160, 3 @ 180, 3 @ 192.5, 5 @ 175

Military Press 5 @ 95lbs, 5 @ 120, 3 @ 145, 3 @ 165, 4 x 6 @ 120lbs

Deadlift 5 @ 100kg, 3 x 5 @ 150kg

Friday, December 28, 2018

DB Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 130, 5 @ 140

Deadlift 5 @ 120, 4 x 6 @ 160kg

DB Incline Press 5 x 10 @ 80lbs

DB Incline Row 5 x 10 @ 80lbs

Sunday, December 30, 2018

Band Pullapart 2 x 25

Band Face Pull 2 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 @ 87.5, 3 @ 100, mr @ 112.5, 4 x 6 @ 87.5

Goblet Squat 5 x 10 @ 48kg

DB RDL 5 x 10 @ 90lbs

Monday, December 31, 2018

Front Squat 3 @ 60kg, 1 @ 90, 1 @ 110, 1 @ 140, 1 @ 165, 1 @ 185

Bench Press 3 @ 60kg, 1 @ 80, 1 @ 100, 1 @ 120, 1 @ 130, 1 @ 140 – paused

DL 3 @ 120, 1 @ 150, 1 @ 190, 1 @ 230

Wednesday, January 2, 2019

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 120, 5 @ 150, 3 @ 170, 3 @ 190, 4 x 6 @ 150

DB Bench Press 5 x 10 @ 90lbs

TRX Row 5 x 10

Front Rack Carry 2 x 40 metres @ 2 x 28kg

Thursday, January 3, 2019

Squat Jump 3 x 5

Explosive Push-up with Slingshot 3 x 5

MB Slam 3 x 5

Heidens 3 x 5

Curve treadmill sprint 5 x 10 secs

Friday, January 4, 2018

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 60, 5 @ 68, 5 @ 76, 4 x 6 @ 60

Reverse Lunge front rack 5 x 10 @ 24kg

KB Swing 5 x 10 @ 40kg

Sunday, January 6, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 100kg, 4 x 6 @ 120

DL 5 @ 120kg, 5 @ 140, 5 @ 160, 5 @ 180, 5 @ 200

DB Incline Press 5 x 10 @ 90

DB Incline Row 5 x 10 @ 90

Wesnesday, January 9, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 105, 5 @ 120, 4 x 6 @ 95

Double KB Front Squat 5 x 10 @ 2 x 28kg

KB RDL 5 x 10 @ 2 x 48kg

Thursday, January 10, 2019

Squat Jump 3 x 5

Push Press throw 3 x 5

MB side-side slam 3 x 5

Curve treadmill sprint 5 x 10 secs

Friday, January 11, 2019

Front Squat 2 x 5 @ 60kg, 5 @ 80, 3 x 5 @ 100

Military Press 5 @ 40kg, 3 x 5 @ 60

Face Pull 3 x 25

Rope Row 3 x 15

Sunday, January 13, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 135lbs, 5 @ 225, 5 @ 275, 5 @ 295, 5 @ 345, 5 @ 385, 5 x 10 @ 225

DB Bench Press 5 x 10 @ 95lbs

TRX Row 5 x 10

Tuesday, January 15, 2019

Scoop Throw 5 x 5

Explosive Push-up 5 x 5

Side-side Slam 5 x 5

Sprint 5 x 30 metres

Thursday, January 17, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 55, 5 @ 62, 5 @ 70, 5 x 10 @ 41kg

Reverse Lunge with KB front rack 5 x 10 @ 28kg

KB Swing 5 x 10 @ 44kg

Friday, January 18, 2019

Face Pull 4 x 25

Front Squat 5 @ 100kg, 5 @ 116, 5 @ 132

DL 5 x 5 @ 140kg

DB Incline Press 5 x 10 @ 90

Row 5 x 10 @ 90

Sunday, January 20, 2018

BPA 4 x 25

Bench Press 2 x 5 @ 135, 5 @ 185, 5 @ 210, 5 @ 240, 5 x 10 @ 185

Double KB Front Squat 5 x 10 @ 60+60lbs

DB RDL 5 x 10 @ 120lbs

Calf Raise 2 x 15

TRX Flutter 2 x 15

Monday, January 21, 2019

Box Jump 5 x 5

Push Press Throw 5 x 5

MB Slam 5 x 5

Wednesday, January 23, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 130, 3 @ 144, 3 @ 164, 3 @ 185, 5 x 10 @ 113

DB Bench Press 5 x 10 @ 100

TRX Row with Pause 5 x 10

Thursday, January 24, 2019

Band Long Jump 5 x 5

Explosive Push-up 5 x 5

Heidens 5 x 5

Side-side MB Slam 5 x 5

Suitcase Carry 3 x 30 metres @ 44kg

Friday, January 25, 2019

Face Pull 4 x 25

Military Press 5 @ 20kg, 5 @ 45, 5 @ 58, 5 @ 66, 5 @ 74, 5 x 10 @ 45

Reverse Lunge with KB Front Rack 5 x 10 @ 28kg

KB Swing 5 x 10 @ 44kg

Sunday, January 27, 2019

Band Pullapart 4 x 25

Front Squat 5 x 5 @ 225lbs

Deadlift 5 @ 315, 5 @ 365, 5 @ 405

DB Incline Press 5 x 10 @ 95

DB Incline Row 5 x 10 @ 95

Calf Raise 2 x 15

Stir the Pot 2 x 15

Monday, January 28, 2019

Shuttle Jump 5 x 5

MB Push Press 5 x 5

Crossover Step-up Jump 5 x 5

MB Slam 5 x 5

Curve Treadmill Sprint 5 x 10 sec

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