Sat 5-29-10
Training Day
Bench lots of technique work, about 5x3 185, 4x1 205 and missed 225. Still really sore from Thursdays session so i am pretty sure i can still hit 225 easy when fresh.
Other assistance work, nothing of note, chinups/pullups, standing pulldown/rows, facepulls
Tue 6-1-10
Sumo 275x3, 295x3, 315 2x3
MP 40’s x 8,8,6,6,6,5,4,4,4,3,4 = 58 reps
KB Swings 11x10 = 110 reps
(done as circuit, alternated for 10min)
Sledgehammer (5 x 8,8)
Farmers Walks (5 trips of 40 yards down, and back, 105lb each i think)
(done as circuit, alternating in 10:20s)
Facepulls 2x12 80
Stretching
Sledgehammer/Farmer walks circuit was pure hell, traps sore for days. Back held up ok
6-3-10
Reverse Band Bench 265x2, 275x2, 285x1+1, 245 2x5
CSR 115x5, 2x5 120
Ab rollouts 3x8
Prone trap raises 5lbx10, 10lb 2x6, 5lbx10
GHR (6,6,6,5,5,4,4) = 36 reps
Reverse sled drags 6 plates (2,1,1,1,1,1,1)=8 trips of 20yards
(done as circuit, alternating in 12:44s)
Stretching
Sat 6-5-10
Trap bar from 7" block 315x6, 335x6, 355x6, 365x6*(belt)
CG Incline Bench 135x12,12,11
Pullups 25x6,6,5
DB Stepups (18" box) 45x8, 55 2x8
Standing band crunch 3x15
DB Hammer Curl 30’s 10,10,8,6,6,6,6,6,6,6,6,6,6= 88 reps
CG Pushups 15,15,10,8,6,6,6,6,6,6,6,6,7= 103 reps
done as a circuit, alternating for 10:00
Facepulls 3x8 70
Streching
Put up good numbes today, and the trap bar block pulls felt good, with little back issues. Felt a bit sick though, probably from my upset stomach and spike.
Mon 6-7-10
Sumo 275x3, 315x3, 335 2x3*belt
MP 45’s x 6,6,6,4 40’s x 5,5,5,4,4,4,4,4,4 = 61 reps
KB Swings 12x10 = 120 reps
(done as circuit, alternated for 10min)
Sledgehammer (6 x 8,8)
Farmers Walks (6 trips of 35 yards down, and back, 105lb each i think)
(done as circuit, alternating in 10:40s)
Facepulls 3x12 70
Stretching
Wed 6-9-10
Reverse Band 275x2, 285x2, 255 2x5
CSR 4x6 115
Ab rollouts 3x8
Prone trap raises 3x10 8
GHR (8,6,5,5,5,5,5= 39 reps)
Reverse sled drag 7plates (1,1,1,1,1,1=6 trips of 20yards)
done as circuit alternating in 10:40s
Trap bar from 7" block 325x6, 345x6, 375x6*(belt)
CG Incline Bench 145x12, 145x10, 135x11
Pullups 30x6, 25x6, 25x6
DB Stepups (18" box) 50x8, 60 2x6
Standing band crunch 2x12
DB Hammer Curl 35’s 8,8,6,6,6,6,6,6,6,6,6,6,6,6= 86 reps
CG Pushups 12,12,10,10,8,8,8,6,6,6,6,6,5,5= 108 reps
done as a circuit, alternating for 10:00
Facepulls 3x12 60
Prowler - 90lb 6 trips, 1 min rest between sets. 8min total.
Mon 6-14-10
Sumo 275x3, 315 3x3
MP 45’s x 6,6,5,5,4 40’s x 5,4,4,4,4,4 = 55 reps
KB Swings 12x10 = 120 reps
(done as circuit, alternated for 10min)
Sledgehammer (6 x 8,8)
Farmers Walks (5 full trips of 50 yards down, and back, 105lb each i think)
(done as circuit, alternating in 10:00s)
Facepulls 3x12 70
Stretching
Tues 6-15-10
Some light sprint work, 15 min jump rope session
Thurs
Reverse Band 265x2, 270x2, 275x2, 245 2x5
CSR 115x6, 120x5, 125x5, 120x5
Facepulls 3x8 70
DB Hammer Curl 35’s 8,8,8,8,6,6,6,6,6,6,6,6,6,6,5= 97 reps
CG Pushups 15,12,12,10,8,6,6,6,6,6,6,6,6,5,5= 115 reps
done as a circuit, alternating for 10:00
Fri 6-18-10
DB Stepups (18" box) 45x8, 55x8, 60x6, 65x6
Pullthroughs 3x10 50
GHR (6,6,6,5,5,5= 33 reps)
Reverse sled drag 7plates (1,1,1,1,1,1=6 trips of 20yards)
done as circuit alternating in 10:40s
skipped deadlifts today, back and hip are really bugging me. Sled was a bit tougher today with the long rope handles…
Sat 6-19-10
CG Incline 135 3x12
Pullups 4x5 25
Blast strap rows (strict) x 10,10,8
Band pressdowns 3x30
Standing Pulldowns 3x10 60
Sun 6-20-10
Track
Directional warmup x 2
Bunch of hurdle jumps, 30", 33" and 36" hurdles.
(8) 100m buildups
Mon 6-21-10
DB Stepups 50x8, 55x8, 60x8
MP 40s x 8,6,6,6,6,6,6,5,5,5,4,4,4 = 71 reps
KB Swings 12x11 = 132 reps
(done as circuit, alternated for 10min)
Sledgehammer (5 x 8,8)
Farmers Walks (5 full trips of 50 yards down, and back, 105lb each i think)
(done as circuit, alternating in 8:55s)
Facepulls 2x12 80
Ab wheel x 8,8,6
Stretching
Skipped deadlifts today to rest up my back. Ended up with 13 more MP, 22 more swings in the same 10min timeframe for the first EDT circuit compared to 3 weeks ago. Also completed the sledgehammer/farmers walk 1:30 faster than 3 weeks ago, and didnt feel like death afterward.
Thu 6-24-10
CG Incline 135 3x10
Thickbar Pullups 3x5 25
Facepulls 3x10 80
Tall kneeling cable lift 3x10 30
DB Hammer Curl 35’s 8,8,8,8,6,6,6,6,6,6,6,6 = 80reps
Pushups 12,12,10,8,8,8,8,8,8,8,8,8 = 106reps
Alternated for 10min
Prowler sprint 90lb 7 sprints x 40yards high handles
Track
bunch of hurdle jumps Standing 36", running 39"
5 x 60 yard buildups on field turf, barefoot
Mon 6-29-10
Upper
Barbell Pushpress 135x5, 140x5, 145x5, 155x5, 160x5
Mixed grip pullups 15x6, 20x6, 25 2x6
Arm DB Bench 2x8 70, Flat regular db bench 80x8
Cable ext rotation 2x12 10
DB Hammer Curls 40’s 6reps x 4, 5reps x10 = 74 reps
Tri VBar pressdowns 100 10reps x 8, 8reps x 6 = 128 reps
alternated for 10min
Not the best session, but i have been sick and traveling non-stop for the past week and a half… Last set of pushpress was a serious grind.
Thu 7-1-10
Bench 195x2,2,2,1 185x2,2,2,1 x 3sets
Pullups 25lbx2,2,2,2 x 4 sets
seated cable row 150 3x10
Standing cable row 3x10 100
Tall kneeling cable lift 3x10 60
1 leg hip thrusts 4x8
Prone row to ext rotation 3x12 5
Tue 7-6-10
Pushpress 135x5, 145x5, 155x5, 165x5, 155x5
Alternate grip pullups 25x6, 30 2x6, 25x6
cable row 140 2x10, 150x10
1 Arm db bench 70 3x8
DB Ext rot 2x10 10
DB Hammer curl 40 x 6,6,6,6,6,5,5,5,5,5,5,5,5=70 reps
Tri pushdown 60 x 10,10,10,8,8,8,8,6,6,6,6,6,6,6=104 reps
in 10min alternating
Wed 7-7-10
Trap bar rack pulls 315 2x6, 315 2x6*belt
GHR 4x6
1 DB stepups (18") 60x8, 65x8, 70x8
Chinups 5x6reps
Blast strap Y’s 2x10
Sat 7-9-10
Bench 185x8,8,6,5
Pullups 30x2,2,2,2 x 2 sets, 25x2,2,2,2 x 2 sets
Pushups 20,15
CSR 90x10,10,8
Facepulls 3x12 60
Bandpressdowns 4x30 red
Mon 7-12-10
PushPress 145x5, 155x5, 160x5, 145 2x5
Mixed grip pullups 4x6 30
Flat DB Bench 2x8 70
Seated cable row 3x10 150
DB ext rotation 2x10 10
Def not recovered from Sat session, and left shoulder was irked after pushpress so i dropped the cable/curl EDT zone…
Wed 7-14-10
Trap bar from blocks 315x6, 325x6, 345x6 (belt)
GHR 4x6
blast strap Y’s 4x10
1 DB Stepup 18" box 65x8, 75 2x8
Cable pushdowns = 6x10, 6x8, 2x6 = 120 reps
DB Curls 5x6, 9x5 = 75 reps
alternated for 10min straight
Mon 7-19-10
Bench press 185 (4x2), 185 2 x (2,2,2,1)
Pullups 3x (4x2)
DB Floor Press 80’s x 6,6,5
Standing cable row 110 3x10
GHR 3x6
Blast strap scarecrows 3x10
Thu
PushPress 135x5, 155x5, 160x5, 170x3, 175x2
Mixed grip pullups 25 3x6, 50 2x3
Flat DB Bench 2x8 70
Seated wide cable rows 3x10 130
BS Scarecrows 3x10
Sledgehammer 3x8,8
Tall kneeling cable lift 3x8,8
Sat 7-24-10
Bench 185x7
Chinups 25x3, 50x3, 60x3
GHR 4x6 reps
DB Curls 3x6 45
Band pressdowns 3x40
Sled drags alternate forward/backward 5x (down/back) 5plates
Tried elevated trap bar pulls again but my hip wasnt having any of it. Last “real” session for a long while, as I am going in Monday (7/26/10) to have Hip FAI surgery on my right hip. I think i will switch to a new training log to show my progress post-surgery.
Mon 8/9/10
Chinups x 6,6,6,5,5,5
FloorPress 135x5, 145x5, 155 2x5
Facepulls 3x10 35
Cable side raise 3x10 10
CSR 110x5, 100 2x6
Thu 8/12/10
Neutral chins x 7,7,7,7,7
CG Incline 135 4x6
CSR 3x8 90
Facepulls 40 3x10
Redband pressdowns 3x25
Mon 8/16/10
Chinups x 8,8,8,6
FloorPress 135x5, 155x5, 165x5, 175 2x3, 135x10
CSR 3x6 100
Facepulls 50 3x10
Thu 8/19/10
Chinups x 5,5,5,5,5,4 (45s rest between sets)
CG Incline 135 4x8
CSR 3x6 90
Blast strap rows 3x8 BW
Band pressdowns 4x40 red
Facepulls 40 3x10
Mon 8/23/10
Neutral chins x 8,8,8,6,5,5,5,5
FloorPress 135x5, 160x5, 170x5, 180 2x3, 155x9
Pushups 3x10 BW
Facepulls 3x12 50
Side cable raise 2x10 10, 1x10 15
Barbell curl 65x8, 75 2x6
Took 2 full weeks off after FAI surgery. Just getting in some basic upper body workouts for now, will start getting back into things serious the beginning of Sept.
Thu 8-26-10
MP Bar FloorPress 155x5, 165x5, 170x5, 165x5
1 Arm DB Incline 55 3x8
Horizontal Abducion 10x6, 5 2x10
DB Skullkrusher 25x10, 30 2x10
Cable ER 3x10 10