nyg66
March 31, 2014, 9:55pm
1
Lots of goals for the upcomming training year. Previous training year ended on March 8th with my first powerlifting meet in 15 years. Ready to start moving forward with my new goals.
Goals For August 8th:
Get down to 308 - move down weight class from SHW
Improve Work Capacity - Will perform running test first week of August
Get ready for 12 week strength cycle starting August 8th
Starting Weight: 354
nyg66
March 31, 2014, 10:02pm
2
Day # 1 3/31/14
Warm-Up
YTW 2x10, Dislocates, Elbows Up
A Power Clean 8x2 @ 170
B Front Squat 5x5 up to 195
C1 Incline 5x5 up to 195
D1 Tricep PD 5x10 @ 110
E1 Fatbar Curl 5x10 @ 55
Internal Rotation/Toe Raise/Side Plank/McGill Sit Ups - 2 Sets Each
Foam Roll and Stretch
nyg66
April 2, 2014, 9:10pm
3
Day # 3 4/2/2014
Warm-Up
A1 Hang Clean 5x5 @ 145
B Good Mornings 3x15 @ 45
C Barbell Push-Up 3x15 @ BW
D Leg Curl 3x15 @ 100
E Plate Shrug 3x15 @ 25 + 1 Chain
F Barbell Thruster 3x15 @ 195
Prowler - 10 trips @ 45
Band Pallof Press Iso / Reverse Hyper / Toe Raises - 2 Sets Each
nyg66
April 4, 2014, 10:16pm
4
Day # 5 4/4/14
Warm-Up
A Power Clean 5x3 @ 155
B Squat 5x5 worked up to 240
C Military 5x5 worked up 135
D1 Close Grip Row 5x10 @ 120
8x80 Yards @ 17-18 Seconds
Stretch
nyg66
April 4, 2014, 10:24pm
5
Deload week is done. Back into heavier weight next week.
nyg66
April 7, 2014, 9:48pm
6
Day # 8 4/7/14
Warm-Up
YTW 2x10, Elbows Up
A Power Clean 8x2 @ 175
B Front Squat 5x5 up to 245
C1 Incline 4x5 to 225, 240x10
D1 Tricep PD 5x10 @ 120
E1 Fatbar Curl 5x10 @ 50
Sprints - 14x40
Internal Rot/Toe Raise/Hyperextension/Pallof Press/Calf Raise- 2 Sets Each
nyg66
April 9, 2014, 9:06pm
7
Day # 10 4/9/2014
Warm-Up
A1 Hang Clean 5x5 @ 150
B Good Mornings 3x15 @ 50
C Barbell Push-Up 3x15 @ BW
D Leg Curl 3x15 @ 110
E DB Shrug 3x15 @ 60
F Barbell Thruster 3x12 @ 215
Prowler - 10 trips @ 70
Stretch
nyg66
April 11, 2014, 6:34pm
8
Day # 12 4/11/14
Warm-Up
A Power Clean 5x3 @ 165
B Squat 5x5 worked up to 355
C Military 4x5 up to 185, 195x9
D1 Close Grip Row 5x10 @ 135
10x80 Yards @ 17-18 Seconds
Int Rotation / Toe Raise / Reverse Hyper - 3 sets
Stretch and Foam Roll
nyg66
April 15, 2014, 9:14pm
9
Day # 15 4/15/14
Training modified due to lower body injury
C1 Incline worked up to 265x10 (7 sets of 5 to work up)
D1 Tricep PD 5x10 @ 130
E1 Fatbar Curl 5x10 @ 55
nyg66
April 17, 2014, 10:53pm
10
DAY # 17 4/17/14
Still letting Ankle/Foot Heel - making good progress with rehab. Range of motion is full and pain is about a 3/10. Will start squatting early next week and work back into olympic lifts, jogging, etc. as the week progresses.
Did Back and Bicep work today, Foam Rolled, Stretched, and left.
Going to press tomorrow.
nyg66
April 21, 2014, 9:10pm
11
Day # 18 4/18/14
Military Press, Swiss Bar Press, and Tricep work.
Did a lot of rehab for ankle and foot.
Stretch and Foam Roll
nyg66
April 21, 2014, 9:14pm
12
Day #22 4/21/14
Back to real training…
Warm-Up
Sprints - 16x40 yards - Did them at about 70-85% working up to faster times on each rep
Power Clean - 8x3 up to 165
Front Squat - 8x3 up to 205
Close Grip Incline - 8x5 up to 255
Pallof Press - Purple Band
Will work more assistance work in next week. Foot and ankle held up well today. Will see how it feels tomorrow.
Finished with Toe Raises and Stretching
nyg66
April 24, 2014, 12:12am
13
Day # 24 4/23/14
Warm-Up
A1: 1 Arm DB Shoulder Press 2x8 @ 50, 2x6 @ 55
B1: Box Jump 3x3
C1: Rotational Med Ball Throw 3x3 / arm
D: Suitcase Carry 30 yards x 4
E: Waiter Carry (Arm Extended) 30 yards x 4
F1: Anti Flexion Rope Press - 3 Sets
Total Workout Time: 40 minutes
nyg66
April 29, 2014, 10:36pm
14
Day # 26 4/25/14
Squat - 5x5 @ 275
Deadlift - 10x1 @ 275
Bench - 5x5 @ 225
Press - 2x8 @ 135, 2x6 @ 145
nyg66
April 29, 2014, 11:30pm
15
Day # 30 4/29/14
Run 40 yds walk 20 yds Run 40 yds Walk 50 yds x x 8 Sets
Stretch
Few days behind - need to catch up
nyg66
May 1, 2014, 1:35am
16
Day # 31 4/30/2014
McGill Big 3
A1 Power Clean - 8x3 up to 195
B1 Front Squat - up to 225x3, up to 315x1, 275x2
C1 Close Grip Incline - up to 285x5
C2a Leg Curl 3x12 @ 110
5 Stadium Steps (Long Ones)
Fun day of training
nyg66
May 5, 2014, 6:16pm
18
Day # 36 5/5/2014
Jump Rope - 5x20
Throw Circuit - 3x9
Power Clean - 2x3’s to 195
Safety Squat - Worked up to 285x3
Safety Squat GM’s - 2x8 @ 45, 2x6 @ 55
Leg Curl - 4x12,10,10,10 @ 120
Stretch
nyg66
May 7, 2014, 3:45pm
20
Day # 38 5/7/2014
YTW and Dislocates
A1 Close Grip Incline
135x10, 165x5
A2a Face Pull 5x10 @ 100
B1 1 Arm DB Shoulder Press
2x8 @ 65, 2x6 @ 70
B2 DB Lat Row
2x8 @ 65, 2x6 @ 70
C Suspended Push-Up - 3xRP
Farmers Walk
60 yards x 3