Thu 11-19-09
MP
MP 110x5, 125x3, 140x4
Chinups 14,10,10,7,5,5
MP 85x10,10,8,8
Facepulls 2x10
Pushups 20,15
DB Curls 3x6 45
Was at a different gym and the bar felt a bit light and may have been a 35lber. If it was 45lbs then the the session was great, if it was 35lbs then it was shitty.
Evening
Stair sprints (4 stores, 20s up, 30s down) x 13 sprints
Sun 11-22-09
Deadlift
Sumo 275x3, 295x3, 315x3
DB Reverse Lunge 50x10, 60x10, 70x10
Pullthroughs 130x10, 140x10, 150x10
1/2 Kneeling cable lift 3x8 various
Back still bothering me a bit from driving this week (1400 miles in 3 days) so i took it easy.
Mon 11-23-09
Bench
Bench 175x3, 185x3, 195x6
Pullups 25x3, 35x3, 50x3, 25x5
DB Floor Press 65x10, 75x10, 90x8
1 Arm DB row 65x10, 75x10, 90x10
Suspended Pushups 3x15
Facepulls 3x12 70
DB Curls 3x8 40
Prowler 110lbs x 7 trips 8:44
Felt good today, and overall a solid session. Bench was way better than last week and everything else was solid.
Wed 11-25-09
Squat
Various jumps 6x3
Box squat 5x3 185
DB Stepups 3x8 40
Pullthroughs 3x10 50, 3x10 60
Band Good Mornings 3x10
KB Press 32kg x 3,5
Ok day today. I think with my back flaring up big time i am going to do some light Box squats focusing on speed and seeing how that goes. Jumps felt pretty good today, and the pullthroughs on the dedicated pullthrough m/c thing feel really good. Also hammered out 1 set of KB presses with the 32kg and tied my alltime PR. Not bad considering i havent touched one of those KB’s in 5 months and my technique felt terrible. I think it is just good transfer from the Barbell Presses
Thu 11-26-09
Track session 6x100m buildups, 6x50m buildups, 400m in 1:18
Wanted to go about 75-80 percent but ended up going a bit harder. Hamstrings sore as hell on Fri morning. That 400 time is horrible, need to get down a bit. Also, SI flared up on Fri as well…
Fri 11-27-09
MP
MP 95x3,115x3,115x3,125x1, 135x5
Chinups 5,16*PR
Blast strap rows BWx8,8 25x6,6,6 BWx12
3 Board Press 175x6, 185x6,6
Blast strap pushups 3chains x 8,6,6
Facepulls 3x10 60
DB Hammer curl 45x8, 50x6
Real good session today. 16 chinups is an alltime record (and my weight is probably my heaviest ever). Hit 5 reps with 135 which is more in line with where i expected. Blast straps were good too, and 3 Board i just wanted to get used to the technique.
Tue 12-1-09
MP
MP 95x5, 105x5, 120x9
Wide neutral grip 12,10,8,7,7,6
Flat DB Bench 75x10,80x8, 85x6, 85x6
Pushups 2x10 (purple)
DB Curls 2x8 45
Thu 12-3-09
Various jumps 6x3
Box squats 6x3 175
GHR’s 6,6,6,5,5
Pullthrough M/C 50x12, 60x12, 70x10, 70x10
Fri 12-4-09
Bench
Bench 165x5, 175x5, 185x8+1
Chinups BWx5, 25x3, 45x3, 55x3, 60x2F
Suspended pushups vs chains 3chain x 10,8,6 BWx17
CSR 4x8 95
Rolling DB ext 3x10 35
DB Hammer curl 3x12 35
Sun 12-6-09
AM Bench technique work
PM
GHR’s 6,6,5,5
Trap Bar Dead 275x5, 295x3, 315x3
Barbell Lunge 135x8, 145x8, 155x6, 165x6
Pallof Press 3x10 60
Situps, Russian twist 2x12
Jump Rope x 4min, 3min, 2min (1 min rest between)
Tue 12-8-09
Preworkout - 30 minutes of basketball
Bunch of running VJ’s. Grabbed rim pretty easy today
MP
MP 95x5, 105x5, 115x5
Wide grip chins 8,8,6,5,5,5
Pushups 3x15
Wed 12-9-09
Stair sprints (5 floors x 10 times) 11:15s
Thu 12-10-09
Barbell Lunge 145x8, 158x8, 165x6, 175x6, 175x6
Natural GHR x 6,6,6
Back ext 3x10
Fri 12-11-09
Bench
Bench 175x3, 185x3, 195x3, 200x3, 205x3
DB Incline 65x8,8,6
1 Arm DB row 85x6, 90x6, 95x5, 95x5, 65x15
Facepulls 4x10 60
DB Ext 25x10, 3x10 30
DB Hammer curl 3x6 45
Worked on new bench technique. Felt my lats and traps working a bit better, but my leg drive was non-existant. New setup will take some time getting used too. 1 arm rows felt better and technique wise i kept my shoulder back and focused more on lats as well. DB inclines were awful on shoulder, will drop these
Sat 12-12-09
Conditioning
Jump rope - (3min round +10pushups, 5 chins, rest 1 min)x4 rounds. 14min work in 17min. Not too difficult, except a bit tough on shins.
Sun 12-13-09
Squat
Squats 185x3, 205x3, 225x3, 245x3, 255x1, 275x1*PR
GHR’s about 5 sets of 5?
Tire flips 350lb tire (learned technique)
some light jumps
Belt squat technique
Prowler 110lbs x 8 sprints (low down, high back)
Learned some new squat techniques from one of the powerlifters today, and man what a difference. Stance is much wider, but i felt way stronger and more stable. Haven’t gone over 225 in a looong time, yet i hit 275 fairly easily today. Probably could have got 295 or so, but no point in going for broke on my first heavy squat session in forever. Tire flips were cool and i think i will be doing these on a regular basis. Also, prowler wasnt as bad as it has been in the past. Overall, a very good day.
Mon 12-14-09
MP
MP 95x3, 115x3, 135x3
Chinups BWx16,5,5,5,5,5
Blast strap pushups 5x10
Band Tri pushdown 40,25,25,25
Facepulls 3x10 60
Kneeling cable crunch 60x8, 70x8, 80x8
Still pretty tired from yesterdays squat session. Tied PR with 16 chins, MP was a bit off though… Everything else was pretty light and easy, will hit heavy volume Thursday before 10 days off…
Wed 12-16-09
Lower
Tire flips (350) 4x4
1 and 2 step jumps 4x5
Broad jumps 1x5
Rythmic lunge jumps 2x5
Barbell Lunge 3x8 135
GHR x 8,6,6,5
Pullthroughs 50x10, 3x8 70
Thu 12-17-09
Bench
Bench 205x1, 215x1, 225x1, 230x1
Chinups 25x3, 50x2, 60x3
Log Press 110x5, 110x5, 130x3
CSR 115x6,6,5,5
Flat DB bench 80x6, 85x6,6
Blast strap rows BWx10, 25x8,6,6
Rolling db ext 30x10, 35x8, 40x6,6
Thick handled db curls 4x6 35
On vacation from 12/18/09 - 12/29/09. Laying off lower body for a couple weeks to see if my SI improves. Lots of swimming and some surfing during this time.
Mon 12/21/09
Band Pushups (purple) x10,10,8
Towel pullups 5x5
Band pushdowns 4x25
Band Pullaparts 4x12
Sat 12/26/09
Pushups x 20,15,15,15
Neutral grip chins x 8,8,6,6,6,6
Band pushdowns 3x25
Band Pullaparts 5x10
Tue 12/29/09 (Back to gym)
Upper
Bench 155x3, 175x3, 185 2x3, 135x8
Chinups 11 sets x 7 reps
DB Bench Press 70x8, 75x6, 80x6
Facepulls 3x10 100
DB Curls 3x8 40
Wed 12/30/09
Lower
Jumps (1 and 3 step) 5 sets of 3 reps
Barbell Lunges 4x6 135
GHR 3x5
Pullthroughs 50x10, 60 2x10
Mon 1-4-10
Lower Plyo
Standing VJ 5x3
Tire Flips 4x3
Depth Jump (18") 4x3
Lunge jump (24") 2x6
Barbell Lunge 135x6, 145x6, 155x6
GHR’s x 6,6,6,5
Hanging leg raises x 8,6,6
Tue 1-5-10
ME Bench
Bench 165x5, 175x5, 185x5, 175x5
Pullups 4x5
3 Board 185 2x7, 195 2x7
1 Arm db row 85 2x6, 90 2x6, 60x15
Facepulls 3x10 60
Rolling db ext 3x10 30
DB Curl 2x8 40
Thu 1-7-10
Squat
Vertical Jumps x 10 (with Vertic, terrible numbers 23-24.5")
Squats 185x5, 205x5, 225x5, 225 3x3, 185x10
GHR’s 6,5,5
Pullthroughs 130x10, 140 2x10
1/2 Kneeling cable lift 3x8 50
Rollout 3x6
Sat 1-9-10
Upper Day 2
Speed Bench 135 3x3, 145 3x3
Neutral grip chins BWx5, 25 3x5, 35x5
3 Board 205 2x5, 210 2x5
CSR 115 4x6
Blaststrap pushups 3x12
Reverse Curl 3x10
Ab wheel 2x6
Mon 1-11-10
Tire flips 6x3
Standing VJ 4x4, 2 step jumps 2x4
Lunge jumps (18") 2x6
Barbell Lunges 135x8, 155x6, 165 2x6
GHR x 8,7,6,5,5
Pullthroughs 2x15 50
Hanging leg raises x 8,8,6,6
Much better day today, jumping was way better than last week (though no vertic to confirm).
Wed 1-13-10
Bench 185x3, 195x3, 200x3, 205x3, 185x3
Pullups 3x6 BW
3 Board 195x7, 200x7, 205x7, 185x12
1 Arm DB row 90x7, 95 2x6, 65 2x15
Facepulls 3x10 60
Rolling DB Ext 3x8 35
DB Hammer curl 40x8, 45x8
Much better session today, 205 bench set felt the best and fastest, had 5 in me for sure if i was repping out.