Archive for the ‘Uncategorized’ Category

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

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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

Power Circuit and Sprints

Posted: September 15, 2017 in Uncategorized

Friday, September 15, 2017 @ Gryphon Football

A1) Scoop Throw 3 x 8

A2) Explosive Push-up 3 x 8

A3) Crossover Step-up Jump 3 x 8

A4) Side-Side MB Slam 3 x 8

Stair Sprint 10 sets on 75 sec

Wednesday, September 13, 2017 @ Gryphon Football

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Standing Long Jump 3 x 5

a2) Stir the Pot 3 x 15

a3) Chin-up 5 x 5

b1) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 315, 3 @ 365, 1 @ 405

b2) KB Push-up 3 x 10

c) Axle DL (15″) 3 @ 265, 4 @ 465, 3 x 4 @ 485 (straps), 2 x 2 @ 555 (straps + belt), 12 @ 465 (straps)

 

Last Few Sessions

Posted: September 12, 2017 in Uncategorized

Friday, September 8, 2017 @ Lance’s Garage

Circus DB Press 3 @ 105, 3 x 3 @ 125, 5 @ 125, 8 @ 125 – felt pretty good but shoulder was tired from pressing 2 days prior.

Yoke Walk 2 x 75 feet @ 500lbs, 2 x 75 feet @ 600lbs (belt), 75 feet uphill @ 500lbs

 

Sunday, September 10, 2017 @ Gryphon Football

a1) Scoop Throw 3 x 5

a2) Push Press Throw 3 x 5

a3) MB Slam 3 x 5

b1) Cable Row 5 x 10

b2) Snatch Grip BTN Press 5 x 10

c1) Bench Press 2 x 5 @ 135, 5 @ 205, 3 @ 255, 1 @ 275, 3 @ 255, 5 @ 205

c2) Face Pull 5 x 20

d1) DB Bench Press 15 @ 75/80/85lbs

d2) Bar Hang 3 x 20 sec

e1) DB Curl 5 x 10

e2) Band Pushdown 5 x 12

 

Monday, September 11, 2017 @ Gryphon Football

Stair Sprint 10 sets on 75 sec

@ Home

SL KB DL 3 x 8 @ 40kg

Hands Free Front Squat 3 x 10 @ 70kg

KB Swing 3 x 12 @ 40kg

 

Tuesday, September 12, 2017 @ AC Hub

a1) Scoop Throw 3 x 6

a2) Push Press Throw 3 x 6

a3) MB Slam 3 x 6

b1) Bench Pull 5 x 10 @ 70kg

b2) Shoulder ER 2 x 10, Scap Push-up 2 x 10, Face Pull 2 x 20

c1) Bench Press 2 x 5 @ 70kg, 3 @ 97, 3 @ 110, 3 @ 125, 3 @ 110, 10 @ 97

c2) Band Pullapart 4 x 15

d1) DB Elevator Press 2 x (8+8+8) @ 50lbs

d2) Scap Floor Slide 2 x 10

e1) DB Extension 3 x 20

e2) BB Curl 3 x 20

f) 4 Way Shoulder 2 x 10

 

Thursday, September 7, 2017 @ AC Hub

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Trap Bar Row 4 x 10

a2) Stir the Pot 3 x 10

a3) Push-up 3 x 10

b1) Seated Jump 3 x 5

b2) Front Squat 2 x 5 @ 70kg, 3 @ 100, 5 @ 135, 3 @ 155, 1 @ 173kg

c1) Trap Bar DL 5 @ 120/150/160/190, 3 x 5 @ 200kg

c2) Calf Raise 3 x 10

d) Keiser Single Leg 3 x 10