Sun 2-21-10
Bench vs bands 95x3, 115 2x3, 125x3, 135 2x3, 145x3, 155x3, 165x1
Wide neutral chins BWx5, 25x3, 35x3, 45x3
DB FloorPress 95x6,6,8
CSR 125 4x6
Band Pressdowns x 40,25,25
DB Hammercurl 35 3x10
Ok session, still a bit off from the weekend. Right bicep started acting up during chins, not sure whats up with that.
Mon 2-22-10
Trap bar Deads 275 3x5
GHR x 8,8,8,6
Pallof Press vs band 3x10
Backward Sled drag 2 x 7 plates
Forward Sled drags 4 x 4 plates (little rest)
Backoff week, easy session. Played around with a couple different sled variations since it was nice out.
Wed 2-24-10
DB Bench 60 x 20,15,15
Chinups BW 3x10
Suspended pushups 3x12
1 Arm DB Row 85x6, 2x6 95
Facepulls 3x10 60
DB Curls 40x10, 45x8, 50x6
Backoff day, pretty easy
Fri 2-26-10
Free Squats 4x5 135
1 and 2 step jumps 3x5
Bulgarian SS 45x8, 50x8, 65x5
Pullthroughs 2x10 50, 60x10
First time doing back squats without a box in a looong time. Will be implementing these in the coming months.
Sat 2-27-10
Standing MP 95x5, 115x5, 125x3, 135x3, 145x3*
Weighted Chins BWx5, 25x3, 45x3, 55x3, 70x3*PR(at 195)
DB FloorPress 80x6, 90x6, 105x5*PR
FatMan Rows BWx16,10,10
Prone trap rasies 3x10 8
Reverse Curls 3x10 65
So much for deload day, as the plan was to go easy and shoot for the 105’s on the last set of floorpress. Felt very good today, so i ended up going pretty hard on MP (which i havent done since Dec) and Chins. Chinup weight is a 2lb PR (265x3), MP press is about equal to my 140x4 PR, and the floorpress was the first time going over 100. Overall, very good day.
Mon 3-1-10
Tire Flips (450) 3x4
Squats vs bands 6x3 135+greens (to a 14" box)
GHR+Back ext x 6,6,5,5
Forward Sled drags 4x6plates
Good session. Tire flips with the 450 are much easier than a couple weeks ago. First time squatting vs bands, interesting feeling so i stayed conservative today.
Tue 3-2-10
Bench 190x5, 200x5, 205x5
Pullups 4x7
MP 115x5, 95 3x8
CSR 115 4x6
DB Ext 4x10
Seated Cable row 140x10, 160x10, 160 2x8
DB Hammer Curl 3x8 45
Bench just didnt feel great today. Got some good advice about my grip as my wrist is breaking back too early and am losing power at the bottom
Fri 3-5-10
Various jumps 4x5
DB Reverse Lunge 60x8, 65 2x8
GHR 3x8
Backward sled drag 2x7plates, 1x6plates
Just got back from driving 1100 miles in the last 48 hours, so i kept it light and short. Sled drags did give a good training effect though, quads were screaming on third set.
Sat 3-6-10
Speed Bench vs Bands 95 4x3, 115 4x3
Chinups BWx5, 30x5
Neutral grip chins vs red band 5,5,5,4,4
3 Board 205x5, 215x5, 225x4, 225x3
Seated row 160x8, 170 3x8
YTW 5lbs 3x8
Thick DB curls 30x10, 35x6, 35x5
Forward Sled drags 4plates x 8 trips
Mon 3-8-10
Tire flips (450) 3x4
Squats vs bands 135x3, 145x3, 155 2x3, 165 3x3
Band GM’s green x10, blue 2x8
45 Back exts 3x10, 1x8 red band
Forward Sled drags 7plates x 4 trips
Tire flips were not as explosive this week. Squats were stronger, but back did not like this workout at all…
Tue 3-9-10
Bench 185x3, 205x3, 225x2, 225 3x1, 185x10, 185 2x3
Pullups 2x7
CSR 3x6 115
Band pressdowns 3x40 red
Seated Row 3x8 160
Spent most of the day on bench technique and getting tips on setup, leg placement, etc. Technique still needs a lot of work.
Thu 3-11-10
Sumo deadlift 275x3, 295x3, 315x3, 315x3, 325x3(belt)
GHR+Back ext BWx6,5,5,5,5
Backward Sled drags 7plates x 3 trips
Sledgehammer 3x12
Second time sumo deadlifting since November. Felt good to deadlift again, but pulling groove was a bit off. Stayed pretty conservative, need to do more weighted ab stuff
Fri 3-12-10
Bench vs bands 95x3, 115 5x3, 135x3
Chinups BWx5, 25x5, 45x5,5,4
DB FloorPress 95 5x6
Cable Row 4x8 160
Facepulls 3x10 90
Fatman rows 25x7, BW 2x8
Cable curls 70x10, 80x8, 90x8
Left shoulder bugging me a bit today, so i dropped MP assistance.
Mon 3-15-10
Trap Bar Deads 275x3, 315x3, 335x3, 355 2x3, 315 2x5
Slideboard Lunges 40x8, 50 2x8
GHR 10x8,6,6
1/2 Kneeling Cable Lift 30 2x8, 20x8
Sledgehammer 3x12
Tue 3-16-10
Track 50m buildups at 50%, 10m starts
Wed 3-17-10
Bench 185x3, 195x3, 205x1, 215 3x1
Neutral chins BWx10
Fat man rows 4x10 BW
1 Arm DB Row 65x15,12,10
Pushups vs band 3x10
Sledgehammer 3x12
TGU’s alternating arms 16kg x 3,3
Odd workout, on the road this week and popped into a random gym.
Sat 3-20-10
Bench vs bands 95x3, 115x3, 145x3, 155x1, 165x1, 175x1
Chinups BWx5, 25x5, 50x5, 2x5 BW
DB FloorPress 95x5
Pushups (1 leg elevated) 3x10
Cable row 3x10 150
Facepulls 3x10 90
Band Pressdown 50, 40
Cable curls, 80x10, 90x8, 100x8
Mon 3-22-10
Box jumps 24"x5, 30" 4x5
Trap bar deads 315x3, 335x3, 315x3 (belt), 275x6
GCB Forward Lunge 95x8, 105x8, 115x8
GHR BWx8, redx3+5BW, redx4+4BW
Back felt like garbage during trap bar deads. Not a great day
Wed 3-24-10
Bench vs 2chains 165x2, 175 3x2
CSR 70x10, 75x10,8
Incline Pushups vs chains 4chain 2x8, 5chain x6
1 Arm cable row 100x10, 110 2x8
External rotaion
kneeling cable lift 2x10 30
Medball scoops 2x8
Medball overhead throws 2x8
Thu 3-25-10
2 step jumps 3x5
SSB reverse lunges 95x5, 115x5, 135 2x5
Sumo speed deadlift 4x3 225
Prowler Push 230 3 down/backs
45 back ext vs red band 3x8
Sat 3-27-10
Pullups 35x3, 40x3, 50x3, 45x3
low incline db bench 75x6, 80 3x5
close grip bench 165x8, 170x8, 175x8
cable row 160 3x10
crossover reverse fly 3x10 15
Mon 3-29-10
Box jumps 5x5 30", 36"x5
Trap bar deads 315x3, 325x3, 345x3(belt), 365x3(belt)*, 315x5
GCB Forward Lunge 135x8,6,6
45 degree Ext 3x8 red band
Sledgehammer 2x6,6 light, 1x6,6 heavy hammer
Felt much better today than last week, not a ton of low back pain today.
Tue 3-30-10
Pullups 25x3, 45x3, 55x3, 45 2x3
DB Incline Press 80x6, 85 3x4
Close grip bench 175x8, 185x7,6
Cable row 3x10 160
Reverse fly 3x10 20
DB Hammer curl 2x6 50
Pallof Press 3x10 60
Shovel lift 2x6,6 90
Pretty good session today
Thu 4-1-10
2 Step jumps 3x5
SSB Reverse Lunge 4x5 135
Sumo deads 5x3 245
GHR vs red band 8,6,6
Fri 4-2-10
Bench vs 2 chains 175x1, 180 3x1, 135x5
Incline Pushups vs chains 5 chains x8,8,6,6
CSR 75x10, 80x8, 80x7
1 Arm Cable row 3x10 120
Cable ER 3x10 10
Medball overhead throw 2x8
Medball scoops 2x8