Sat 4-3-10
Tire flips (450) x 6,6,6,3,3
Sled drags 6plate, 7plate, 8plate, 2x5plates
Felt like death after the 8plate drag.
Sun 4-4-10
Hill Sprints x 9
Surprisingly easy after yesterdays debacle with the sled. Apparently sled > hills
Mon 4-5-10
Box Jumps 3x5 30", 3x5 36"
Trap bar deads 315x3, 335 2x3, 275 2x6
GCB Forward Lunge 3x6,6 135
GHR+red band x 8,8,6
Sledehammer (light) 3x6,6
Prone plate switches 2x8
Wed 4-7-10
Pullups BWx5, 25x3, 45x3, 60x3*, 45x4, 45x3
Low incline DB Bench 85x5,5,5,4
Close grip bench 185x8,7+1F,5
Widegrip cable row 150 3x10
Cable reverse fly 20x10,10,8
Prone plate switches 2x8 (5 5lbs)
Shovel lift 90x8,6
Been sick all week, but still put in a good session.
Fri 4-9-10
2 step jumps x 5,5,5,3,3
SSB Reverse Lunge 135x5, 145 3x5
Sumo Deadlift 225x3, 275 3x3
45 Ext Purple x6, BW 3x10
GHR Situps 3x8
Back and hip felt like shit today. Jumps were real good today.
Sat 4-10-10
CG Incline 155x3, 165x3, 170x3, 175x3, 175x2, 155x5
Chinups 3x6 BW
Band Pushups Green x8,6,6 Purple x10
CSR 105x10, 110 2x10 (different CSR)
Standing cable row 2x10 120, 130x10
Cable ER 3x10 10
1/2 Kneeling Cable lift 25x10, 35x10
Prone plate switches 2x8 (5,5lb)
DB Hammer curl 2x8 45
Mon 4-12-10
Box jumps 4x5 30"
Couple broad jumps, best around 97"
Medball scoops 2x8,8
Trap bar deads 315x4, 335x4, (belt on)365x4*, 405x1*
GCB Forward Lunge 115 3x8
Decline GHR, 10lbx6, BWx6,BWx5
1/2 Kneeling Cable lift 2x10 30
Trap bar felt good today, set a couple PR’s. Broad jumps were real dissapointing, have hit 103" before and have set some Squat and Deadlift PR’s lately…
Tue 4-13-10
Pullups BWx5, 25x3, 35x3, 45x5
Low incline DB 70x5, 80x5, 90x4
Widegrip Cable row 150 3x10
CG Bench 155x8, 165x8, 190x7
Cable laterals 20 3x10
Prone plate switches 2x8 (5,5)
Backoff week, dropped the volume and intensity on everything except the last set…
Wed 4-14-10
Track
Rim Jumps x 10
Lateral movement warmup x3
60m buildups x 10
10m starts x 6
Thu 4-15-10
SSB Reverse Lunge 95x5, 115x5, 125x5
Sled drag 6plates x 3
Sat 4-17-10
TPS Training Day
Sumo deadlift techniuqe 315x3, 365x1, 315 3x1, 365x1, 315 2x3
Some GHR’s
Mon 4-19-10
Standing MP 95x5, 115x3, 125x3, 135x4, 135x3
Chinups BWx5, 25x3, 45x6, 45x5
Flat DB Bench 85x8,6
DB Row 85 2x6
DB Curl 3x6 45
Band Pressdown 4x25
Wed 4-21-10
Squat 185x5, 205x5, 225x3, 245x3, 265x3
GHR’s, a bunch, working on form
SSB 45degree ext 3x6
Donkey calf raises 45x10, 90 3x10
Sled drag 4x6plates
Thu 4-22-10
Track
Directional Warmup x 3
60meter buildups x 6
10m starts x 6
400m in 1:21
No pain during session, but Hip was extremely pissed off the next day
Fri 4-23-10
Bench 185x3, 205 x1,1,1,1
Chinups BWx5, 25x3, 45x3, 70x1, BWx8
Rack Pulls 225 2x5
GHR 3x4
Calf raises 4x15 90
45 degree ext 2x10
Pushups on blast straps 4x10
Rows on blast straps 4x10
Prone plate switches 2x8 (5lbx6)
Sledgehammer 3x6,6
Crappy workout, wasnt feeling good so i just worked on technique with bench and threw in blast strap work as assistance. Not sure whats up with chinups…
Evening
1hr Boxing class. Really cool, i think i am going to start going to these on a regular basis
Mon 4-26-10
Thick bar bench 220 2x2, 200x4,5
Chinups 25x3, 50x3, 60x3, 50x3, 25 2x6
Alternating Incline DB 70x6, 75x6,5
Thickhandle CSR 55x8, 60 2x8
Cable ER 20 3x8
Tall kneeling cable lift 3x8 30
Wed 4-29-10
Jumps 3x5
Rack Pulls 2x5 275
Step ups 18" 35x8, 21" 35x8, 24" 35x8
Sledgehammer (light) 3x8,8
GHRs 45reps (mostly sets of 5)
Backward sled drag 4x 6 plates
Evening
Boxing class
Fri 4-30-10
Standing MP 115x6, 125x5, 115x6
Neutral grip chins 5x6 BW
Flat DB Bench 2x6 80
Wide grip cable rows 3x10 150
WTY’s 3x8 5
Boxing class 1 hr. Ended with about 120 KB swings in 7.5 minutes.
Sat 5-1-10
Box jumps 3x5 30"
Trap bar deads 315x4, 2x6 275
GHR 3x6 BW
donkey calf raises 5x12 90
Forward sled drag 6plates x 3 trips
Farmers walk 115 x 1 trip, 165 (2 x 1/2 trip), 135 x 2 trips
Mon 5-3-10
Thickbar Bench 220x2, 225x2, 205x4, 205x4
Chinups 45x3, 70x2, 75x2, 80x1, 50x4, 50x4
Incline Chain Pushups 5chains x 8,7,7
Pronated CSR 60 3x8
Cable ER 3x10 10
Sledgehammer 3x8,8
Ass came up on the 225x2 set, besides that everything else ok.
Tue 5-4-10
Rack Pulls 275x6, 295 2x6, 315x6 (belt)
GHR 3x6
DB Stepups 18" 40x8, 21" 40x8, 24 40x8
Calf raises 3x15 90
Thu 5-6-10
MP 125x6, 135x3, 2x6 115
Wide grip chins 5x7
Pushups 3x15
Wide grip cable rows 3x10 150
Cable reverse fly 3x8 20
Fri 5-7-10
Trap bar deads 275x6, 295 2x6, 315x6
GHR 3x6
Back ext 3x8 Purple
Reverse sled drag 4x6 plates
Tue 5-11-10
MP 95 3x5
Chinups 4x6
Flat DB Bench 55 3x15
Reverse Lunge 55x8, 60 2x8
Pullthroughs 4x10
DB Curls 2x8 40s
Facepulls 3x10
On the road, only had 25 minutes
Thu 5-13-10
Rack Pulls 275x5, 315 2x5
Bench 185 3x3
GHR 3x5
Leg curls 3x8 50
Blast strap pushups 3x10
Blast strap rows 3x10
Band crunches 3x15
Forward sled drags 6plates, 7plates x 2
Backoff week, traveling a ton…
Wed 2-19-10
Bench 205 4x1, 210x1, 215x1
Chinups 55x3, 65x3, 55x3, 35x6, 35x5
Thick grip CSR 3x6 55
Chain Pushups 4chain x8, 5chain 2x8
Trap bar deads 275x6, 315 2x3, 225x6
Stepups 18" 40x8, 21" 40x8, 21" 45x8
Cable ER 3x10 10
Slideboard bodysaw 2x8 (these suck)
Tall kneeling cable lift 2x8 30
Fri 5-21-10
MP 115x6, 125x6, 135 2x3
Blast strap rows 3x12 BW
Rack Pulls 275x6, 315x6(belt), 325x6(belt)
Standing band crunches 4x15 Green
Thickgrip DB Curls 4x6 35’s
Calf raises 4x10 110
Band Pressdowns 3 sets
Chinups BWx15
Back felt like shiiit today. Happy with 15 Chinups at the end of the workout, after deads and thickgrip curls.
Sun 5-23-10
Jump rope session
Mon 5-24-10
MP 115 3x6
Chinups 45x3, 55 2x3
Seated wide grip cable row 3x10 150
Cable ER 3x10 20
DB Curl 3x8 45
band pressdown 3x30
Standing Band Crunch 3x15
Stepups (18" box) 45x8, 50x8, 55 2x8
Tue 5-25-10
Jump rope session
Thu 5-27-10
Bench 195x3, 205x3, 210x3
Chinup 45x3, 70x3, 55x3 (at 189)
Chain pushups 4chain x8, 5chain x 8, 6chain x6
Thick grip CSR 3x8 55
Tall kneeling cable lift 3x10 20
Sledgehammer 3x8,8
Not strongest workout ever, but I felt a lot better than last week
Fri 5-28-10
High trap bar deads 315x6
GHR 4x6
SSB Reverse Lunge 2x6
Pullthroughs 2x10 50
Backward sled drag 7plate x2, 6plate, 5plate, 4plate, 3,2,1
Left SI killing, right hip not great today either