Monday June 29th, 2009
3 Phase Warmup
Pump Lunge x 40 yards
Push-Up + 5 Taps x 40 yards
Shuffle Sprint x 40 yards x 5
Back Squat/Incline Dumbbell Bench Press
135 x 15/40 x 15
275 x 8/85 x 8
315 x 8/90 x 8
335 x 7/100 x 8
365 x 6/110 x 8
Barbell Step-ups/Dumbbell Flies
110 x 8 LR/45 x 10
110 x 8 LR/50 x 10
110 x 8 LR/55 x 10
110 x 8 LR/65 x 10
Barbell Side Lunge/Feet Suspended Handle Push-ups
60 x 10 LR/20
70 x 10 LR/20
70 x 10LR/20
Good day overall. Squats felt really strong. Could have prob done 10 reps + with the 365.Legs are getting stronger.
Tuesday June 30th, 2009
3 Phase Warmup
Bosu Side Shuffle x 60 seconds
Burpee x 10
Shuffle 10 yards x 60 seconds + Burpee
Sit-Up x 30 seconds
Flutter x 15 seconds
Sitdown-Standup x 10
Hang Clean/Supinated Cable Row
95 x 15/x 15
135 x 12/12
165 x 8/190 x 8
165 x 8/200 x 8
165 x 8/200 x 8
Hurricane Shrugs/Behind Neck Pulldown
4 45â??s x 15/100 x 15
4 45â??s, 2 10â??s x 12/150 x 10
6 45â??s x 10/160 x 10
6 45â??s x 10/160 x 10
Dumbbell Row (No rest)
100 x 10 LR
3 Times
E-Z Bar Upright Row/Barbell Curl
100 x 8/75 x 8
100 x 8/95 x 8
100 x 8/115 x 8
Hanging Side-Leg Swing x 20
Rope Chop x 10 LR
X 2
Complex/Core
Dimel DL x 6
Shrug x 6
High Pull x 6
Snatch x 6
Overhead Squat x 6
Hang Clean x 6
/Bicycle x 20/Toe Touch x 20
BAR, 65, 65
Good overall workout. Nothing too heavy, just a pulling day.
Wednesday July 1st, 2009
3 Phase Warmup
Uppers Warmup
Conditioning Day
Circuit 1:
Water Ball Cleans x 5
Burp x 20
Kettlebell Alternating 1-Arm Swings x 20 (35 lb)
Spiderman Push-Ups
X 5 Continuous
Circuit 2:
Mountain Climbers x 20
Sledgehammer Swings x 10 LR
Jumping Jacks x 50
X 2
A pretty good conditioning day today. The first circuit was brutal, the second was cut a little short because my grandparents pulled in the driveway. I had forgotten that they were coming today for a funeral for a family member.
Thursday July 2nd, 2009
3 Phase Warmup
Uppers Warmup
Sled Side Shuffle Drag/Wall Sit
180 lb x 40 yards/60 seconds
x 3 continuous
Slide Pad Crawl Sprints/Band Resisted Sprints
40 yards x 4
80 yards x 1
Neutral Grip Dumbbell Bench Press/Barbell Inverted Row
80 x 15/20 (tempo)
85 x 15/20 (tempo)
80 x 15/20 (tempo)
80 x 15/20 (tempo)
Band Vacuum/Dumbbell Military Press (2 up-4 down)
Black x 25/35 x 15
X 3
Reciprocal Dumbbell Curls Burnout
40 â?? 5 (100 reps at 5)
Swiss Ball Oblique Crunch
3 x 20 LR Continuous
Good overall day. Tried something a little different with the dynamic leg stuff by doing the sled and static wall sits.
Friday June 3rd, 2009
3 Phase Warmup
Ladder Drills (5 minutes)
Crunches/Plank
60/30 seconds x 3
1-Arm Dumbbell Snatch (30 seconds rest)
55 x 12
x 4
Straight Leg Deadlift/Blue Band Reverse Flies
135 x 10/20
185 x 10/20
225 x 10/20
245 x 10/20
E-Z Bar: Skull Crusher/Pullover/Press
70 x 8 total reps
80 x 8 total reps
80 x 8 total reps
20 Push-Ups/40 yard 45 lb plate farmers run/20 Burpees/20 yard sprint
x 4 Continuous
Good day today. A pulling day with some light triceps stuff.
aturday July 4th, 2009
Warmup
Circuit 1:
40 Yard Sprint
Kettlebell 2 Arm Swing (#32)
Bear Crawl x 40 Yards
Medicine Ball OH Slams x 15
40 Yard Sprint
x 3 continuous
Circuit 2:
Frog Hop x 10 Yards
Medicine Ball Slam x 5
Duck Walk x 10 Yards
KB Alternating Swings x 10 (#32)
Push-Up Shuffle x 10 Yards
Medicine Ball Rebound Push-Ups x 10
10 Yard Sprint
x 1, x 2 (25 yards instead of 10)
Duck Walk + Medicine Ball OH Hold
KB Alternating Swings x 15
40 Yard Sprint/Walk
x 5
Just a nice day dedicated to conditioning. I am a huge fan of conditioning with various bodyweight and light weight movements because they truly do increase work capacity and enable ones lifting sessions to be more intense and also more productive. Also, they help bring out those hawtt abzz :-P…Rest day tomorrow, monday is lower body and maybe upper body push.
Monday July 6th, 2009
Box Squat (15â??â??)
135 x 5
225 x 5
275 x 5
315 x 2
335 x 2
355 x 2
385 x 2
405 x 2
425 x 2
405 x 5
Dumbbell Reverse Lunge
45 x 10 LR
55 x 8 LR
65 x 6 LR
75 x 6 LR
1-Leg Good Morning
BAR x 10 LR
65 x 10 LR
85 x 8 LR
95 x 8 LR
Double Squat (Regular Back Squat)
135 x 2
225 x 2
315 x 2
405 x 1
Single Leg Calf Raise Leg Press
90 x 10 LR
180 x 10 LR
Good leg day. Felt like going heavy on the box squats, but didnâ??t have a spot today so I stopped where I felt that I could comfortably go. The squats at the end were intended to mirror the double technique that CT talks about the Olympic coach Pierre Roy doing.
I know that it might not be the exact same, but I wanted to squat twice because that is the lift I want to get up the most. The box squats were easy, and the full squat at 405 was really easy, prob could have done 5. Just feeling like my legs are getting
Tuesday July 7th, 2009
Bottoms Up Bench Press/Explosive Incline DB Press
225 x 3/50 x 8
275 x 3/55 x 8
280 x 3/55 x 8
Reverse Grip Lat Pulldown/Explosive DB row
200 x 6/75 x 6 LR
220 x 6/75 x 6LR
250 x 6/75 x 6 LR
Floor Press/Plyo Push-Up
225 x 3/10
275 x 3/5
275 x 3/5
Absolutely garbage day. Idk whatâ??s wrong, but my bench press strength is in the shitter. I was able to bench more weight almost 6 months ago. Need to reevaluate my program.
PM:
Barbell Clean & Press/DB Swing
135 x 5/72 # x 10
165 x 5/72 # x 10
185 x 5/ 72 # x 10
195 x 5/72 # x 10
Barbell Deadlift
315 x 1
405 x 1
505 x 1, 1
KB Swings/Sprint
32 # x 50/40 yards
x 2
KB Press/Stone Press Series
72 # x 10 LR/Small Stone x 20/Medium Stone x 10/Medium Stone x 10
Decided to break up the heavy upper day into a two part workout. The shoulders were in the afternoon and I felt that I got a good deal done. A little disorganized, but regardless, I got the work in.
Wednesday July 8th, 2009
Warmup
Circuit 1:
40 Yard Dash
40 Yard Bear Crawl
40 Yard Plate Push (45 lb)
20 Mountain Climbers
40 Yard Dash
x 3 (varied order)
Circuit 2:
Aligator Walks x 10 Yards (45 lb Plate)
40 Yard Animal Run
KB Swing x 15 (# 16)
50 Yard Burpees
40 Yard Dash/20 Yard Walk
x 6
400 meter Jog
Just some nice conditioning this morning. Nothing too bad, but got the job done.
Thursday July 9th, 2009
3 Phase Warmup
Vertical Jump (60-120 seconds rest between attempts)
Tries 1-3 = 27â??â??
Tries 4-5 = 30â??â??
Try 6 = 31â??â?? PR
Running = 33 â??â??
Dumbbell Front Leg Elevated Bulgarian Split Squats
45 x 10 LR/Windmill
60 x 8 LR/Shoulder Tap
75 x 8 LR
Natural Glute Ham Raise
3 x 7
Saxon Side Bends
15 lb x 10 LR
20 lb x 8 LR
25 lb x 6 LR
Standing Dumbbell Calf Raise
40 x 20
70 x 12
Seated Plate Calf Raise
45 x 20
90 x 20
Thursday July 9th, 2009
Deck Of Cards
KB Swings (# 16)
Burps
[quote]ebomb5522 wrote:
Thursday July 9th, 2009
Deck Of Cards
KB Swings (# 16)
[/quote]
What’s this all about?
Friday July 10th, 2009
Dumbbell Floor Press
100 lb x 15, 11, 9
Pro Grip Lat Pulldown/Seated Dumbbell Power Clean
185 x 12/25 x 10
225 x 8/30 x 10
240 x 8/35 x 8
Dumbbell Leaning Lateral Raise
15 x 12 LR
20 x 12 LR
30 x 9 LR
30 x 8 LR
Behind Back Shrug/Triceps Pushdown
135 x 15/72 x 25
185 x 12/80 x 25
205 x 10/95 x 7/87.5 x 7
Zottoman Curls
25 x 10
30 x 10
35 x 10
Good overall repetition upper body day. Really felt strong, still a little weak with the chest because I havenâ??t done it seriously for a while, but it will come back.
Monday July 13th, 2009
3 Phase Warmup
Conventional Deadlifts
135 x 10
185 x 6
225 x 5
315 x 3
405 x 2
505 x 3
Forward Sled Drag (hard sled)
4 45â??s x 50 yards
5 45â??s x 30 yards
6 45â??s x 30 yards
Banded Good Mornings
Blue Band x 20
X 3
Good leg day. Had to take it a little easy, and didnâ??t push it a ton on the deadlifts due to the stitches in my calf from my idiotic accident. Hopefully next week or the week after Iâ??ll pull 505 for 4-8 reps.
Tuesday July 14th, 2009
Warmup
Foam Roller
Barbell Military Press (clean to shoulders)
BAR x 6
135 x 5
155 x 5
175 x 5
185 x 5 *
Push-Up Drop Set
40 lb vest + Purple Band + Pink Band x 10, 11
40 lb vest + Pink Band x 10, 10
40 lb vest x 8, 8
Bodyweight x 12, 10
Bent-Over Barbell Rows (Standing on Plate)/Purple Band Pull-Apart
185 x 12/15
205 x 10/12
225 x 10/12
Farmers Walk Shrugs
135 LR x 20
205 LR x 10 (Hold at top)
205 LR x 10 (Hold at top)
Barbell Curls
95 x 15
115 x 12
135 x 8
Great upper body day; one of the best in a while. Had a PR on the military press, which felt great. 185 felt really easy. I decided I wanted to do military press this morning instead of jerks or push-press because my back was a little sore from deadlifts. Felt amazing on every other exercise as well. I truly believe that the para-workout protocol that I am following (CTâ??s) is making a huge difference. I have been doing it for about a month and havenâ??t done military press in 2 and it has gone up significantly.
Thursday July 16th, 2009
Warmup
Lactic Acid Tolerance Box Squatting (14â??â?? box)
Purple + Pink Band: 135 x 2, 155 x 2 warmup
205 x 2 (30-40 seconds rest)
18 sets
Front Foot Elevated Bulgarian Split Squat
45 x 10 LR
65 x 8 LR
80 x 8 LR
Natural Glute-Ham Raise
8, 7, 8
Leg Press Calf Raise
180 x 10, 10
270 x 30 seconds
270 x 30 seconds
Ab Circuit
Sprinter Sit-Ups x 30
Plank x 60 seconds
X 2
Great lower body endurance day. The lactic acid tolerance training with the box squats was a change from my usual, but I really liked them. They were all very fast, but 15-20 sets + the band resistance can get tiring after a while, but not too hard. The PR on the split squats was great and actually felt easier than the 75 pounds for 8 last week! My legs seem to be getting stronger every single week.
Friday July 17th, 2009
Warmup
Dumbbell Swiss Ball Press
100 x 20
100 x 12
100 x 13
Close Grip Lat Pulldown/Rear Delt Flye
180 x 12/25 x 12
220 x 12/30 x 12
260 x 10/35 x 10
Dumbbell 1-Arm Press
45 x 12 LR
60 x 10 LR
70 x 6 LR
Barbell Shrug/Barbell 1-Arm Curl
225 x 20/50 x 10 LR
275 x 12/55 x 8 LR
315 x 10/
Football Bar
45â??s x 10/10 at each grip â?? 5/5 at each grip
Good repetition upper body day. The 100 x 20 matched a personal best. Not too bad for not working the chest in a long time. Should be well over that in a months time.
PM:
Deck Of Cards
KB Swings # 16
Mountain Climbers (LR reps)
Sunday July 19th, 2009
Jump Rope: 3:00 min
Tennis Ball Roll: All upper areas
Foam Roller: all upper areas
Power Cluster (rest pause)
Pullups: 35 pounds
Dips: 70 pounds
Set 1: 8/8
Set 2: 8/8
Set 3: 6/8
Set 4: 5/6
20-30 seconds rest between each exercse. 8 min total time.
Good overall extra upper body workout. Hit it hard, fast, and boosted my metabolism for the day.
[quote]quidnunc wrote:
ebomb5522 wrote:
Thursday July 9th, 2009
Deck Of Cards
KB Swings (# 16)
What’s this all about?[/quote]
The deck of cards workout??
Monday July 20th, 2009
Agile 8 Warmup
Foam Rolller
Box Squat (3 mats)
135 x 10
205 x 6
225 x 5
275 x 5
315 x 5
365 x 5 (2 sets)
405 x 2
Burnout
315 x 10
Eccentric Natural Glute Ham Raise
2 x 5
Speed Skater Split Squats
35 x 10 lr
40 x 10 lr
40 x 10 lr
Leg Press Calf Raise
180 x 60 Seconds
180 x 60 Seconds
started week 1 of defrancos greatest gains. Brutal workout, that’s just about all I have to say.