Fri 1-15-10
Squats 185x5, 205x3, 225x3, 235x3, 245x3, 225 2x3
Natty GHR 6,6,5,5
Pallof Press 3x10 60
KB Swings 2x20 20kg
Horrible day today. Squats felt terrible, Left SI really aggrevated.
Sat 1-16-10
Push Press 135x5, 145x5, 2x5 155
Neutral grip chins BWx5, 30x5, 3x5 35
3 Board Bench 205x5, 210x5, 2x5 215
CSR 4x5 125
Suspended pushups 2x15 BW, 2x8 2 chains
Reverse Curl 3x8 75
pretty good day. Been a long time since i have push pressed, so those numbers are low. 3 board up a little from last week.
Mon 1-18-10
Standing VJ 3x3
2 Step VJ 4x3
Barbell Lunge 135x6, 155 2x6
GHR x 8,8,6,6
Pullthroughs 50x10, 60 2x10
Band GM (Green) 3x12
1-19-10
Bench 185x3, 205x1, 225x1, 245x0F, 235x1 (tied PR)
Various Bench assistance including Bench vs chains
3 Board Press vs chains, 3 Board press vs bands
about 6 sets total
1 Arm DB row (from ground) 75x6, 80x6, 85 3x6
Facepulls 3x10
1-20-10
Various ab stuff, pallof press. Jump rope 4 x 3min round (1min rest)
1-21-10
Tire flips 350 2x3, 450 x 3 flips total (way harder than 350)
Squat 225x6, (belt on) 245x5, 255x3, 265x3, 285x1*PR, (belt off) 2x5 225
GHR x 10,8,8,6,6
Band GM 3x12 Green band
1-22-10
Band speed bench 2x3 95, 2x3 105, 3x3 115
Chinups BW x 13,10,10,5,5,5,5
DB FloorPress 90x7, 3x6 95
Cable row 2x8 160, 2x6 160
Rolling DB ext 35x10, 3x8 35
Facepulls 2x10
Chinups were down, i think there is a high correlation with actually doing high rep chins… FloorPress was very good, 3 board probably helped a bit.
Wed 1-27-10
Upper
Push Press 140x5, 150x5, 165x5
Wide grip chins 3x7
DB Floor Press 80x6, 90x6, 95x7
1 arm DB Row from stop 80x6, 90x6, 90x6
Seated Row 3x10 140
Pallof Press 3x10 60
Thu 1-28-10
Tire flips (350) 4x3
Sumo Deadlift 2x3 275
GHR 3x8
Pullthrough 3x10 50
Reverse hyper BW 3x10
Russian twist 3x10
Plank up-downs 3x12
Sumo felt like garbage, first time deadlifting since mid November. Probably will start in the next week or 2 with Trap bar deads and take a month or 2 to move back into sumo.
Sat 1-30-10
Flat DB Bench 55x20,15,15
Chinups BW x 5,16,5,5,5,5
3 Board Bench 185x5, 205x5, 225x5
Squats to high box 185x5, 205x5, 225x5
GHR 4x6
Facepulls 3x10 60
Pushups 2x15
Mon 2-1-10
Standing VJ 3x4
2 Step VJ 4x4
Trapbar Deadlift 3x5 275
Bulgarian Split squats 40x8, 45x8, 50x8
Pullthroughs 50x10, 60 2x10
Band Pallof Presses 3x8
Seated Psoas hold 3x10s
Tue 2-2-10
Bench 185x5, 195x5, 205x6(*PR), 185x5
Chinups 4x7 reps
3 Board vs 2 chains - 155x3, 135 3x5
DB Row (from deadstop) - 85x6, 90x6, 3x6 95
BW Scarecrows on blast straps 2x10
DB Hammer curls 2x8 45, 50x6
Thu 2-4-10
Squats 225x5, (belt on)255x5, 275x3, 230x5
GHR 12,10,8,8
Reverse Hyper 10,10
45 back ext 3x8
Fri 2-5-10
Speed bench vs chains 7x3 95+chains, 1x3 115
Wide neutral chins 25x3, 35x3, 45x3, 3x3 35
3 Board Bench 205x5, 215x5
CSR 4x6 115
Band Pressdowns 40,30,30,30
Reverse Curl 75x8,8,6
Band Pullapart 3x15
Left shoulder started to flare up big time during 3 Board so i decided to cut it short. Not sure the cause, it has started to act up over the course of the last few weeks, and finally came to a head today…
Mon 2-8-10
Jumps (5 VJ, 5 1 step)
Hurdle jumps 2x5 33", 2x3 36"
Trap bar deadlift 275x3, 295x3, 305x3, 2x3 315 (belt on)
Bulgarian SS 2x8 50, 2x6 55
Pullthroughs 3x10 60
Band Pallof Press 3x10
Backward sled drag 6 plates x 3 down and backs
Tue 2-9-10
Bench 185x3, 195x3, 205x3, 215x3*, 225x2*, 195x3
Chinups 3x8 BW
Flat DB Bench 4x6 85’s
1 Arm DB Row 95x6, 3x6 100
Elbows out ext 3x10 35
Blast strap rows 3x10
DB Hammer curls 2x6 45
Scarecrows on blast straps 3x8
Didnt feel as strong and tight as last week, but still hit 2 rep PRs on bench…
Thu 2-11-10
Squats 225x5, 235x5, 245x5, 255 2x3, 195x10
GHR’s 8,8,8,6,6
Pullthroughs 75x8, 62.5 2x10
Pullovers 2x8 60
Traveling for work, and just got punched the clock with this session today in MN. Squats werent great, but no belt and my SI didnt act up for once.
Sat 2-13-10
Speed bench vs bands 95 2x3, 115 3x3, 125x3, 135x3, 145x3
Wide grip chins BWx6, 35x3, 45x4, 50x3, 35x5
DB FloorPress 90x6, 95x6, 100x6, 100x5
CSR (different from previous) 115x6, 125x6, 135 2x6
Band Pressdowns x 40,30,30,30
Reverse curl 75 3x8
Pallof Press 3x10 60
ext rotation 2x10 10
Pretty good session today, 100x6 is a PR on floor press. Left shoulder bugged me a bit on the first 2 sets of floor press, but oddly wasnt an issue after that. CSR was real strong as well
Mon 2-15-10
Trap bar deads 275x3, 295 2x3, (belt on) 315x3, 325x4
Bulgarian SS 55x8, 3x6 60
Pullthroughs 3x10 50
Sled drags 6 plates x1, 7 x 2
Wed 2-17-10
Incline bench 135x5, 155x5, 175x3, 185 3x3
Chinups 3x9
Flat DB Bench 85x6, 90x6, 90x5
1 Arm DB Row 95x6, 100x6, 105 2x5
Elbows out ext 35x12, 40x10, 2x8 40
Blast strap rows 25x8,6,6
Blast strap scarecrows 2x10
DB Hammer curls 45x10, 50 2x6
Fri 2-19-10
Squats 185x5, 225x3, (belt on) 250x1, 275x1, 295x1*, 315x1*PR
Tire flips (450lb) 4,4,4,3
GHR x8, GHR+backraise 4x4
Forward Sled drags 5 plates x1, 6 plates x1, 7 plates x2
Big time squat PR today, very happy. Also, tire flipping was much better, more explosive. GHR variation much harder, and forward sled drags are going to be staple since they put no pressure on low back.