Tuesday June 14 2011
5/3/1 Squat Day
Squat
95x10
135x10
185x5
275x5
315x3
355x10(BOOM!)
Sumo Speed pull vs two mini bands
20x12x1
Leg Press
4ppsx1x20
Weighted Wide grip pullups
+70x8
+45x8
+45x6
BWx10
BWx8
Widegrip cable row
100(times two handles hooked to one bar?)x3x8
Wednesday June 15 2011
3km Rollerblade to school
Defrancos Dynamic Warmup
20yard shuttle x 6
3 cone drill x 5
Illinois Drill x 3
3km Rollerblade home
Friday June 17 2011
DE Bench vs doubled mini bands
165x10x3 30secs rest between sets. All paused.
Standing OHP /w fat gripz
Barx8
3 wide grip chinups
75x5
3 wide grip chinups
95x5
3 wide grip chinups
125x5
3 wide grip chinups
135x5
3 wide grip chinups
145x11
3 wide grip chinups
125x10
3 wide grip chinups
95x5x10 (5x10 wide grip chinups)
Tate Press
55x4x10
SS: Lat Raises /w fat gripz
20x3x12
SS: Post Delts with aerobic Band
3x15
Monday June 20 2011
Bench
Pullups 2x5
185x5
Pullups x5
205x5
Pullups x5
225x3
Pullups x5
255x5 (paused)
Pullups x5
270x5 (paused)
Pullups x5
285x5 (paused)
Pullups x5
Floorpress
185x5x10
(pullups 5x5)
Dips (forgot fat gripz which sucked)
+135x2x8
+90x8
BWx20
DB Incline bench
55x2x15
55x1x15 (paused)
DB Shoulder Press
35x3x12 (paused)
Facepulls
72.5x3x15
Wed June 22 2011
Some guy asked me to come try out with there rugby team. So I practiced today, had fun but I literally know nothing about rugby so it was pretty much a giant cluster fuck haha.
Thursday June 23 2011
DE Bench vs. mini bands
10x3x175 (all paused, probably a little heavy but they moved well)
Standing OHP
barx8
3 wide grip pullups
75x5
3 wide grip pullups
95x5
3 wide grip pullups
115x3
3 wide grip pullups
135x5
3 wide grip pullups
150x3
3 wide grip pullups
160x7
3 wide grip pullups
135x10
3 wide grip pullups
5x10x95
(5x3 Wide grip Pullups)
Tate Press
50x4x10
SS-Lat Raises
20x3x12
SS- Post Delts with aerobic band
3x15
Friday June 24 2011
Deadlift
135x5
185x5
225x5
275x5
330x3
350x3
370x3
405x1
455x1 (form didnt feel good so I stopped here but I went up nice and smooth no trouble at lockout)
Zercher Squats
185x5x10
Front Squat Holds
315x20sec
405x10sec
455x10sec
505x10sec
V bar Pulldowns
200x4x8 (easy, gonna check how much I did last time)
Kroc Row
120x18 each
120x10 each
Suitcase Carry
120x2x40yards each arm
Monday June 27 2011
Bench
Bar
5Pullups
135x8
5pullups
185x5
5pullups
225x5
5pullups
255x3
5pullups
290x4 (hit hooks…)
5pullups
305x3
5pullups
320x5
5pullups
Add pm slingshot
345x1
5pullups
365x1
5pullups
385x1
5pullups
395x1
5pullups
Floorpress
185x5x10
(pullups 5x5)
DB Incline
50x3x15
DB Shoulder Press
35x3x15
Facepull
72.5x3x15
Tuesday June 28 2011
AM
Dynamic warmup
Sprints
6x10yards
4x15yards
PM
Squat
135x5
185x5
225x5
255x3
290x5
305x5
335x5
Add two sets of reverse minis
365x1
385x1
405x1
455x0 (i got too cocky and made too big of a jump after this much squatting, failed halfway up)
Front Squats
185x5x10
Back Extensions
+45lbsx3x15
Minimal accessory work. Legs were (quads in particular) were fried from the squatting and sprints. Felt really good about the training today despite missing my last squat.
Thursday June 30 2011
DE Bench Straight weight
185x10x3
4 board
315x4x6
Standing OHP /w gripz
bar
75x10
95x10
115x3x5
45 combined wide grip pull ups throughout sets
SS Lat Raises /w gripz
22.5x3x12
SS Post delts with aerobic band
3x15
Friday July 1st
gym closed
1.8km run
Saturday July 2 2011
Conventional Deadlifts
135x5
185x5
225x3
275x3
315x3
365x1
385x1
405x1
Added belt for first time in a year
425x1
455x1
475x1 (20lbs PR)
Mighta been good for 495
Sumo Deads
225x3
275x3
315x3
365x1
405x1
Zerchers
135x6
185x6
225x6
275x4
315x2
Fronts Squat holds
405x 20secs
455x 15secs
505x 15sec
V Bar Pulldown
220x3x8
220x1x6
Sprints
4x 10yards (best timed 1.53)
6x 15yards
4x 15yard get up and go’s
July 4 2011
Bench
185x3
225x3
255x3
275x3
315x1
335x1
355x1
375x1
380x0
Floorpress
185x5x10
90 total supersetted pullups
DB Incline
55x3x15
DB Shoulder Press
37.5x3x15
Facepulls
72.5x4x15
Dips
BWx5x20
Ran all the stairs in the stadium +400m fast jog
July 5 2011
Squat
135x5
185x5
225x5
275x3
320x3
335x3
350x11
385x1
Front Squat
185x5x10
SS Back Extensions
4x12+45lbs
SS Ab Rollouts
4x15
SS2 Straight bar reverse curl /w gripz
3x10
SS2 Plank resisted on cable machine
62.5x20sec
72.5x20sec
82.5x20sec
Hammer curls /w grips
40x10ea
45x2x10ea
Sprints
2x10yards
4x20yards (thought it was 15)
2x25yards (thought it was 20)
Thursday July 7 2011
DE Bench
10x3x135+2sets of minis under the bench
Standing Shoulder Press /w gripz
barx8
75x5
95x5
115x5
130x5
140x5
150x8
130x12
95x5x10
Approximately 30 wide grip chinups supersetted
Reverse grip bench
225x2x10
225x2x8
SS lat raises /w gripz
22.5x3x12
SS Post delts
3x15
Hill Sprints
2x5 20yard steep hill
2x5 40yard less steep hill
Do to work I’m not able to do the meet at the end of this month… So I decided to try Thib’s get strong get fast get vertical program leading up to training camp and see how it goes. I made a few minor adjustments but it’s essentially the same.
Friday July 8 2011
Squat
135x5
185x5
225x5
275x3
315x1
355x4x6
Deadlift
315x4x6
Speed Squats on low bow vs 2 sets of minis
185x7x2
Jump Squats on hack Machine
35lbs p.s 3x10
Vertical Jumps
3x10
Sprints
2x10yards
2x20yards
2x30yards
Monday July 11 2011
Bench
bar
135x5
185x5
225x3
255x1
275x1
295x8
275x3x8
Pendlay Row
225x4x8
Pushpress
185x4x8
Hammer Grip Pullups
+70x8
+70x8 (light and emphasis eccentric for last 3)
+45x8
BWx8 Deadhang
Ran all the stairs in the stadium +400m
Tuesday July 12 2011
Depth Jumps
3x10 20inches high
Split Jumps
17.5lbs dbs x3x10
Cleans from 4 inch blocks
90kgx4x5
Bottom Squats vs 2 sets f doubled minis
225x7x1
Bulgarian Split squat holds
185x4x5sec each