Tuesday March 31st, 2009
40 Yard Interval Sprints
7 sprints
Turkish Get-Up
30 x 5 LR
Barbell Russian Twist
45 x 10
55 x 10
65 x 10
Turkish Get-Up
40 x 2
Mock Decline Bob & Weave
1 x 20 seconds
1 x 25 seconds
1 x 30 seconds
Turkish Get-Up
45 x 2
Dumbbell Walk-Outs
1 x 5 LR
1 x 5 LR
Wednesday April 1st, 2009
Bench Press
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
340 x 1
Standing Military Press
135 x 5 5 sets
Barbell Strict Curl
85 x 6, 6, 6, 6, 6, 6 20 second rest between
Tested my max in the bench press today. My goal was at least 335 which I achieved. This is down from the 365 I got about two months ago when I was training with weights above the 85 % range. Now that I know my max, it will take me about a month or so to get it back to 365-375.
Thursday April 2nd, 2009
Side-Bridge Cable Rows/Dumbbell Double Swings
7 x 10 LR/40 x 6
8 x 10 LR/40 x 8
10 x 10 LR/40 x 10
Barbell Complex (2 reps)
135 lb ? Deadlift, RDL, High Pull, Row, Clean, Front Squat, Push-Press, Back Squat 2 time
Wide-Grip Pull-Ups/Dumbbell Double Swings
2 x 10/2 x 40 x 10
Barbell Side-Bends/Decline Dumbbell Power Cleans
3 total sets
95 x 6 LR/25 x 8
Just hitting the core and some back today.
Friday April 3rd, 2009
Hell Complex (135, 2 reps/set)
5 sets in 10 minutes
1-Leg Decline Sit-Ups/Double Dumbbell Swings
1 x 10 LR/40 x 6
1 x 10 LR/40 x 6
1 x 10 LR/40 x 6
Just doing a complex and some core work?Tough, took little time, and got a lot done, great overall morning.
PM Strength Workout:
Back Squat:
135 x 5
225 x 3
275 x 2
315 x 2
350 x 2
365 x 2
385 x 2
405 x 1
405 x 1
Single Leg Box Squats
BAR x 5 LR
55 x 5 LR
55 x 5 LR
55 x 5 LR
Seated Calf Raises
90 x 8
135 x 8
160 x 8
180 x 8
Went in with the goal to work up to about 90 % of my squat max and did just that. I was thinking that 385 wouldn?t be easy, but to my surprise, 405 felt as if I could have done 5 or more. My squat has improved drastically in the past few months, I?ll be nearing 500 soon.