Training 21 March 2014
1a. One Arm Push-up 3x4@BW
1b. Upper Mobility 2exercises 3x8 each
1c. Wide Grip Pull-ups 4x6@BW
2a. KB Lateral Lunge From Deficit 3x5@44 each side
2b. Groin stretch 3x5@5second holds each
2c. KB Goblet Squat 4x8@76. Pause in hole.
3a. Standing Ab Pulldowns 4x12@150
3b. Single Leg Sit-ups with MB 2x8 each side with 20# MB
3c. Decline Sit-ups 5x10@20#MB
3d. Seated Calf Raise 5x12@135
Training 24 March 2014
1a. Sumo Deadlift 135x8, 225x5, 295x10, 315x10 and 325x10.
1b. Lower Mobility: Knee Fall Ins 3x5@5second holds and Roll Overs Into V Sits 3x10
1c. Pelvic Punch 2x3@5second holds in 5 different positions.
2a. One Legged TRX Curls 3x6@BW
2b. Upper Mobility: Thumb Taps 3x10 and DB Ext Rotations 3x8@15s
2c. One Arm TRX Rows with KB In Free Hand 4x8@35
3a. KB Swings 3x15@76
3b. Prowler March 3x40 Yards@3 Plates.
Training 25 March 2014
1a. Incline Close Grip Bench Press 10x45, 8x95, 5x135, 5x165, 2x185, 2x195, 2x205 and 2x2@215
1b. Upper Mobility 3x8
1c. One Arm Chin Ups 6x2@BW for 12 total reps per side.
2a. Barbell Front Squat Reverse Lunge 5x135, 2x5@145, 5x155. Dropped weight in order for trailing knee to barely kiss the floor on each and every rep. Mission accomplished.
2b. Pretzel Stretch 4x30 seconds per side
2c. Single Response Elevated Power Jumps 3x6@BW each leg. 12" Box.
3a. Bottoms Up KB Carry 3x40 yards @ 26# alternating sides.
3b. Side Plank with Elevated Leg 2x25 seconds per side. Gotta work on this one!
Training 26 March 2014
Rambo Run
Complete the following for time:
Sprint 50 yards and do 10 push-ups. Repeat 10 times with no rest between sprints/push-ups.
Rest 3 minutes
Sprint 100 yards and do 20 push-ups. Repeat 5 times with no rest between sprints/push-ups.
Total time, including 3 minute rest: 11:47. Very invigorating, but not draining. Great off day movement!
Training 27 March 2014
1a. Barbell RDL 8x45, 8x135, 8x185, 8x225, 8x300, 8x315
1b. Knee Fall Ins 3x5@5second holds and Hip Rotators 3x10
1c. Single Leg Reach with Twist 2x4@BW each side
2a. Reverse Grip Barbell Row 12x155 then 3x12@165
2b. One arm lat stretch 3x20 seconds each side
2c. Band Pull Aparts 3x25@Purple Band. Keep arms straight!
3a. Incline Chest Supported DB Row 4x15@60 each side
3b. KB Concentration Curl 2x12@35#
Seated Calf Press 10x20@245 done throughout above session.
Training 28 March 2014
1a. One Arm Push-up 4x5@BW
1b. T-Spine Rotations 3x8 each way
1c. Wide Grip Pull-ups 4x7@BW
2a. KB Lateral Lunge from Deficit 3x6@56#
2b. Groin Stretch 3x5@5 second holds.
2c. KB Goblet Squat 4x9@76
3a. Standing AB Pulldowns 4x12@150
3b. Single Leg Sit Up with MB over Chest 2x8@20# MB each leg
3c. Decline MB Sit-up 5x10@20# MB
3d. Seated Calf Raise 5x12@160
Training 31 March 2014
1a. Barbell RDL 10x45, 5x135, 5x185, 5x225, 10x275 and then 3x10@315
1b. Pretzel Stretches 3x30 seconds each side
1c. Single Leg Reaches with twist 2x5 each side
1d. Single Leg KB Row 3x6@26# each side
2a. Reverse Grip Barbell Rows 4x15@165
2b. T-Spine Tricep Bench Mobilization 2x8@5second holds.
2c. Standing Cable Lifts 3x12@12#
3a. Chest Supported Incline DB Curls 5x15@24#. Some sets done with reverse curls.
3b. Spider Curls 3x12@45
Training 01 April 2014
1a. One Arm Push-ups 3x6@BW
1b. Thumb taps 3x10@BW
1c. Breast Stroke on Rings 4x5@BW
2a. KB Pistol Squat with Band Around Knees 3x5@16# KB and Blue Mini band
2b. Groin Stretch 3x5@5 second holds each side
2c. KB Goblet Squat 3x10@76#
3a. Inverted Reverse Pike Ups on Rings 3x5@BW. Hang upside down in rings, feet in air. Lower hips towards ground and extend back up to vertical once hips lower than parallel. Nice one!
3b. Single Leg Sit-up with DBS 2x10@28# each side.
Training 02 April 2014
Rambo Run for time
5-100 yard sprints with 20 push-ups after each 100 yard sprint.
2 minute rest
10-50 yard sprints with 10 push-ups after each 50 yard sprint.
Time: 11:46 including rest.
1000 yards of sprints and 200 push-ups. Decent work for the time. Sprints need to be faster though.
Training 03 April 2014
1a. Sumo Deadlifts 5x135, 5x185, 5x225 then 3x15@275. Yes, 15 reps per set. Very nausea inducing.
1b. Lateral Leg Lowers on Bench 2x5@BW
2a. TRX Single Leg Curls 2x8@BW, 1x5@BW. These hammies are toast!
2b. Upper Mobility 2 exercises 3x8 each.
2c. TRX One Arm Row 4x7@44# KB
Seated Calf Press done throughout workout for total of 10 sets of 20-25 reps each@285.
Training 04 April 2014
1a. One Arm DB Floor Press 5x55, 5x85 then 4x4@100#
1b. T -Spine Rotations and Thumb Taps 3x8 each
1c. One Arm Chin-ups 6x2@BW.
2a. Barbell Front Squat Reverse Lunge 4x5@145 each leg
2b. Continuous One Leg Jumps off Box 3x6 each leg. Drive off front leg.
2c. KB Reverse Lunge ISO Hold 2x5@35# KB. Only hold one KB on non-working side. Do 20 second hold in bottom position with trailing knee 1-2 inches from floor, then do 5 reps, then one more 20 second hold. Burn baby burn!
3a. KB bottoms up Carry 3x20 yards each arm @24#KB.
3b. Side Plank with Leg Lift 2x20 seconds each side.
Training 07 April 2014
1a. Barbell RDL 15x45, 12x135, 8x185, 5x225, 5x275 then 3x12@315.
1b. Pretzel Stretch 3x30 seconds per side.
1c. Single Leg Reach with Twists 2x5@BW each side
2a. Bent Over Reverse Grip Rows 4x15@175 on last set had to pause after 12 and reset myself to get 15.
2b. T Spine and Triceps Bench Stretch 2x8@5 second holds each rep
2c. Cable Lift 3x12@15
3a. Chest Supported Incline DB Curls 5x15@28. Did regular, Zottman and Hammer Curls Combo in each set to get targeted reps.
3b. Chest Supported Incline Spider Curls 3x12@55.
Training 08 April 2014
1a. One Arm Push-ups 3x7@BW. Getting much stronger, going deeper, keeping hips and torso stable and really feeling these now. Just takes some practice.
1b. Thumb Taps 3x10 and Modified Wall Angels 3x8
1c. Breast Stroke on Rings 4x5@BW
2a. KB Pistol Squat with Band 3x5@35# KB plus Blue Mini Band
2b. Reverse Pike Ups on Rings 3x5@BW
2c. Lower Mobility Groin Stretches 3x5@5 Seconds Each Hold
2d. KB Goblet Squat 3x10@76#
3a. Standing Ab Pulldowns 4x15@150
3b. Single Leg Sit Up 2x10 each leg with 20# MB
3c. Weighted Decline Sit Up 5x10@20# MB
3d. Seated Calf Raise 5x12@170
4a. Internal and External Rotator Cuffs 3x10@ Doubled Red Mini Band Each Side
4b. DB High Pulls 3x3@65# Each Hand.
Training 10 April 2014
1a. Sumo Deadlifts 8x45, 5x135, 5x185, 5x225 then 3x15@285.
1b. Lateral Leg Lowers 3x5@BW Each Leg
2a. Single Leg TRX Leg Curl 3x5@BW
2b. Upper Mobility 3x8@15
2c. TRX Single Arm KB Rows 4x8@BW + 44# KB
3a. KB Swing 3x15@76#
3b. Prowler March 3x30 Yards with 3Plates.
Calf press done throughout session. 10x20@305.
Training 12 April 2014
1a. One Arm DB Floor Press 5x55, 5x85, 4x95 then 3x4@100
1b. T-Spine Rotations 4x8
1c. One Arm Chin Ups 4x3@BW, 2x2@BW
2a. Front Squat Barbell Reverse Lunge 5x145, 5x165, then 2x5@185
2b. Single Leg Continuous Jumps from Box 3x6@BW
2c. Single Leg KB Split Squat 20 second ISO hold, 5 reps, then 20 more second ISO hold 2x44# KB with rear foot elevated.
3a. Fat Bar Tricep Pushdown 12x140, 10x150, 10x160
3b. Fat Bar Curl 12x60, 10x80, 10x90
3c. Bottoms Up KB Carry 3x40 yards per side @ 26#
Training 14 April 2014
The next two weeks will see some decrease in volume, but not intensity, to allow for some better recovery and healing. Nothing is wrong or hurt, per se, but this 40 year old body needs a little extra time to handle all the accumulative loads it’s been placed under.
1a. Clean Grip Deadlift 5x135, 5x185, 5x255, 5x305, 5x355, then 2x5@375
1b. Pretzel Stretch 3x30 seconds each side
1c. Single Leg DB RDL + Single Leg DB Row 6x28 + 6x28 each side then 3x6@55 + 3x6@55 each side
2a. Heavy Barbell Curl 6x115, 6x125, 6x135, 4x135
2b. T-Spine/ Triceps Bench Mobilization 2x8@5 second holds each rep
2c. DB Sit-ups (on floor, legs straight out and no supports used, DB under chin throughout each set) 5x10@15
Training 15 April 2014
1a. Weighted Dips 5xBW, 2x5@BW+25, 5xBW+35, 2x5@BW+45
1b. Upper Mobility Windmills 4x10
1c. Iron Crosses 4x6@BW. Got some work to do on these.
2a. Pistol Squats 3x5@BW
2b. Adductor Dips 3x3@3 seconds each side
2c. Reverse Pike Ups 3x7@BW
Seated Calf Press 10x20@325
Training 17 April 2014
1a. Close Grip Bench Press 5x135, 5x155, 5x185 and then 4x5@205
1b. Upper Mobility 4x10 on Thumb Taps and Modified Wall Angels
1c. DB Stability Ball Pullovers 3x15@50
2a. Rear Foot Elevated KB Split Squat ISO Hold 2x5@35# KB each leg (30 second hold in down position, 5reps, another 30 second hold)
2b. Lateral Leg Lowers with Wedge Under Back 2x6 each leg. Lower very slowly.
2c. Quadruped Extensions 2x5 each side
Training 18 April 2014
1a. Split Jerks 3x95, 2x135, 2x155, 2x175, 2x185, 2x195 1x205
1b. Weighted Abs. Different Movements all at 25x45# plate in the hands. 150 reps.
Finished with BW chins hold for 2 seconds at the top and 5 seconds at the bottom. Go until failure. I didn’t count reps. And then did one set of breast strokes on the rings.
Training 21 April 2014
1a. Clean Grip Deadlift 5x135, 5x225, 5x 295, 5x345, 5x405 and 5x415
1b. DB Single Leg RDL + DB Row 3x6+6@65 each leg
1c. Pretzel Stretch 3x30 seconds each side
2a. Barbell Curl 4x6@115, 2x6@135, 6x125. 1st set too light, 2nd set perfect, 3rd set last two reps were cheated. Last set too light. I’ll get this right next week!
2b. T-Spine / Tricep Bench Stretch 2x8@5 seconds hold each rep.
2c. KB Sit-up with legs straight and unanchored. Keep KB under chin. 5x10@18.