Yesterday: Easy Run with Annie (my dog).
Today Training:
Bench/Seated Row Superset
105x5
135x5
160x3
185x3
210x3
240x3
Lunges/Bodybuilders(10)/Back Raises(15)/Farmer’s Walk(50#)/Sit-ups(20) Circuit x 2
Weighted (50#) Stair Climb for 7 min.
11/1/10 (Monday)
Squat/BB Pullover (70#) Superset
160x5
205x5
245x3
285x3
325x3
365x3
Weighted (50#) Stair Climb for 8 min.
11/2/10 (Tuesday)
1 min walk/hard run intervals
11/3/10 (Wednesday)
Press/Chin (50#) Superset
70x5
90x5
105x3
130x5
150x3
165x1
Lunges/Bodybuilders(10)/Back Raises(15)/Farmer’s Walk(55#)/Sit-ups(25) Circuit x 2
Weighted (50#) Stair Climb for 9 min.
11/4/10 Thursday
Easy Run with Annie
Deadlift
170x5
215x5
255x3
320x5
360x3
405x1
Clean and Press
230 for a few singles
Hey just finished reading through this just wanted to say it was great work and i hope you made the fire dept exams!
[quote]here2grow wrote:
Hey just finished reading through this just wanted to say it was great work and i hope you made the fire dept exams![/quote]
Thanks, I am doing the best I can.
This new training cycle is going to be a bit of an experiment.
11/8/10 Monday
Squat
165x5
205x5
245x3
265x5
310x5
350x5
Bench
110x5
135x5
160x3
175x5
205x5
230x5
BB Row
75x5
95x5
110x3
120x5
140x5
155x5
11/11/10 Thursday
Clean and push press
80x5
105x5
125x3
135x5
155x5
175x5
Deadlift
170x5
215x5
260x3
280x5
325x5
365x5
Press
70x5
90x5
110x3
115x5
135x5
155x5
Weighted Chins
50x10x5
11/15/10 Monday
Squat
165x5
205x5
245x3
285x3
330x3
370x3
Bench/Chin Superset
110x5
135x5
160x3
190x3
215x3
245x3
BB Row/Push-up Superset
75x5
95x5
110x3
130x3
150x3
165x3
11/16/10 Tuesday
Easy Run with Annie
11/18/10 Thursday
Clean and push press
80x5
105x5
125x3
145x3
165x3
185x3
Deadlift
170x5
215x5
260x3
300x3
345x3
385x3
Press
70x5
90x5
110x3
125x3
145x3
160x3
Weighted Chins
50x10x5
11/20/10 Saturday
Conditioning Circuit x 2
Jump Rope 3 min
20 Mountain Climbers
20 Sit-ups
Put on 50# vest
20 Bodybuilders
Walking Lunges
Farmer’s Walk 50#
20 Back Raises
Stair Master 3 min
11/22/10 Monday
BW this morning: 180#
Squat
165x5
205x5
245x3
310x5
350x3
390x2
Bench/Chin Superset
110x5
135x5
160x3
205x5
230x3
255x1
BB Row/Push-up Superset
75x5
95x5
110x3
140x5
155x3
175x10
11/29/10 Monday
Jump Rope 1min
Squat
165x5
205x5
245x3
265x5
310x5
350x5
BB Complex(3x8): 45,95,95
SLDL
Row
Clean
Front Squat
Press
Back Squat
Push Press
Weighted Stair Master 3min 20sec
Stretch
12/1/10 Wednesday
Jump Rope 1min
Stretch
Incline Bench
90x5
115x5
135x3
145x5
170x5
190x5
BB Complex(3x8): 95,115,115
Row
Clean
Front Squat
Press
Back Squat
SLDL
Weighted Stair Master 3min 20sec
Stretch
12/3/10 Friday
Jump Rope 1min
Stretch
BB Complex(5x3): 115,135,155,155,155
SLDL
Row
Clean
Front Squat
Press
Back Squat
Bench and Chins 5x10
Weighted Stair Master 3min 20sec
Stretch
12/6/10
Jump Rope 1 min
Stretch
Deadlift
170x5
215x5
260x3
280x5
325x5
365x5
BB Complex(3x8): 115,135,135
Row
Clean
Front Squat
Press
Back Squat
SLDL
Weighted Stair Master 4 min
Stretch
12/8/10
Jump Rope 1 min
Stretch
Press
75x5
95x5
110x3
120x5
140x5
155x5
BB Complex(3x8): 95, 115, 135
SLDL
Row
Clean
Front Squat
Press
Back Squat
Weighted Stair Master 3:20 (50# and 15# each hand)
Stretch
Monday 10/17/11
1.5 Mile Run: 11 min. 40 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets
Press Superset with Pull-Ups (BW x 10 reps x 3 sets)
130 x 5 reps
145 x 3 reps
165 x 2 reps
Tuesday 10/18/11
1.5 Mile Run: 11 min. 36 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets
Deadlift Superset with Goblet Squats (100 x 10 reps x 3 sets)
310 x 5 reps
355 x 3 reps
400 x 2 reps