7/15/13
Axle Clean once and Press for reps 4x8
175x8
195x8,8
205x8
Axle Press out of the Rack, Rest Pause set (20-30s rest)
175x 11reps - rest 30s -10reps - rest 30s - 4reps
Neutral Grip Chins and Face Pulls on TRX Straps
Bwx10,8,8,5,6 5x10 on face pulls
Dick’s Presses
did 4 sets of 10 reps here. Theses killed my triceps.
test
7-16-2013
2 mat Deficit Deadlifts
135 x 3
225 x 2
315 x 2
365 x 2
410 x 1
was very pleased with that last rep it was the 92.5% I was supposed to hit for the day.
added another mat…
335 x 5 sets x 1 rep with 15s rest
Snatch Grip Deadlifts off of 4 mats
275 x 15,15
7/18/2013
Seated Military Press
95 x 12
115 x 12
135 x 12
Close Grip bench Press
135 x 10
155 x 10
180 x 10+ <–12 reps. still had one or two in the tank
Chest supported Row supersetted with band face pulls for 5 sets x 20 reps
45 x 5 sets x 10 reps
Tricep and Bicep work
7/19/2013
3 Second Paused front Squats
175 x 5
215 x 5
240 x 5
Then I did some T-Get ups and other ab work in preparation for Saturday
7/20/2013
Keg Carry medley for Nationals Prep
3 Rounds with rest in between
200 pound sand bag 150ft, 175 keg 100ft, 230 keg 50ft, farmers 50ft
farmer weights were 180 for the first two rounds and 230 for the last round
Yoke to Sled
490 Yoke for 50ft to 410 sled for 50ft
490 Yoke for 50ft to 500 sled for 50ft
490 Yoke for 50ft to 590 sled for 50ft
Speed Yoke for 50ft (had to start at 290 then add around 50 pounds every set until I could not complete the 50ft in under 10s)
300,410
460x7.8s
510x8.8s
570x9.8s
7/22/13
Press Medley for Nationals (used about 75% of competition weights)
Had to run through the medley 3 times for it to count as 1 Round
3 Rounds of…
180 Log
120 DB
165 Axle
150 Keg
Neutral Grip Chins supersetted with band pull aparts for 5 sets of 20 reps
Bw x 8
added 1 chain x 6,6
BW x 7,6
Dick’s Press
65 x 10
75 x 10
65 x 9,7
Then some lateral raises, curls and tricep pressdowns
7/23/2013
Just did 16 rounds of 100ft light and easy sled work then either 6 reps on the ab wheel, 10 push ups, or 10 TRX Rows
7/24/2013
Snatch Grip Deadlifts off of 6in blocks
335 x 5 sets x 5 reps
Back Squat
225 x 3
275 x 3
315 x 3
Front Squat to a box for AMAP
195 x 16 reps
7/26/2013
Seated BB Military Press
95 x 12
115 x 12
140 x 12
Close Grip Bench Press
145 x 8
175 x 8
195 x 8+ ← 10 reps
3a. Chest Supported Row
45 x 5 sets x 12 reps
3b. Band Pull Aparts
5 sets of 20 reps
4a. Skull Crushers
4 sets x 10 reps
4b. DB 90/90’s
4 sets x 15 reps
5a. Reverse Curls to Failure to regular Curls to failure
2 sets with 25’s
5b. band Pull Aparts
1 set x 40 reps
7/27/13
@ Ocean State Gym with Mike
Farmers
275 x 3 sets x 50ft
205 x 3 sets x 50ft for speed
here are the times for the speed sets
set 1 - 7.6s
set 2 - 6.8s
set 3 - 6.6s
Stones
worked with the 220 and 260 stones without sleeves or tackey.
Loaded the 260 for 3 reps consecutively at the end.
Need to work on my stone shouldering.
7/29/13
3a.Neutral Grip Chin ups
BW x 6, Added a cHAIN (20 Pounds)x 6,6,6,5.5
3b. band Pull Aparts for 5 sets x 20 reps
5a. DB Curls 30’s x 3 sets x 12 reps
5b. DB Lateral Raises 15’s x 3 sets x 12 reps
5c. Band Press Downs 3 sets x 12 reps
1.Car Deadlift Apparatus using 1000 pound tire as the car weight(Using DL Suit)
“empty” x 8
+50 x 8
+140 x 11
3s Paused Back Squats
215 x 5
250 x 5
295 x 5
Deadlifts off of 5 mats. 3 sets for max reps in 30s with 265 pounds
set 1 - 16 reps
set 2 - 16 reps
set 3 - 19 reps
8/2/13
Seated BB Press
105 x 12
135 x 12,12
Close Grip Bench
155 x 10
185 x 8
205 x 5+ ← 8 reps
3a. Chest Supported Row 55 x 5 sets x 10 reps
3b. TRX Face Pulls 5 sets x 20 reps
4a. Skull crushers with Football Bar
75 x 8
85 x 8,8,8
4b. DB 90/90’s 4 sets x 10 reps with 10’s
5a.Preacher Reverse Curls to failure then Regular Curls on Preacher to failure. 3 sets
5b. Reverse Pec Dec 3 sets x 20 reps
8/5/13
Deload
2a. Neutral Grip Chins
BW x 3 sets x 5 reps
2b. Band Pull Aparts
3 sets x 20 reps
4a. DB Curls 30’s x 10, 35’s x 10
4b. Lateral Raises 15 x 12, 17.5 x 12
4c. Band Press Downs Gray Band x 10,10
So on the past 4 Tuesdays now I have been doing some easy aerobic work. I should have been doing this on Thursdays as well but have been busy with my work schedule and was having difficulty fitting it in. Anyways I hope from here on out I can stick to the plan for another 4-5 weeks which will be the end of the summer and the start of my training with the team at school.
8/7/2013
Deadlifts off of 3 mats which is the closest I could get to 2in.
135 x 3
225 x 3
315 x 3
365 x 2
405 x 1
465 x 1
275 x 3,3 ← these were off of the floor
Back Squats
235 x 3 sets x 3 reps
Reverse Sled Drags
3 sets of 50ft with a total of 10 plates
Recent Training Highlights
8/10/2013
Farmers w/ Rogue Handles
250 x 50ft x 5 sets
Hussafell Carry
250 x 100ft, 100ft, 200ft
Stone Series
Boxes went from 58in, 52in, 48in, 48in, 42in
For set 1 stones were 185, 225, 245, 255, 275
For set 2 the stones were 185, 225, 245, 275, 300
8/12/2013
3a.Neutral Grip Chins 5 sets x 8reps
3b.Band Pull Aparts 5 sets x 20reps
5a. DB Curls 3 sets x 15-20reps
5b. DB Side Raises 3 sets x 15-20 reps
5c. Band Press Downs 3 sets x 15-20 reps