Training 25 May 2015
Happy Memorial Day!!!
Jump Rope x 3 minutes.
Box Jumps 30" 3x5@BW. Minimal arm movement.
Trap Bar Deadlifts 2x135, 2x225, 2x315 then 4x6@370 as cluster sets. 5-10 seconds between each work rep. 3 minutes between each set.
4a. Barbell Front Squat 3x8@165
4b. Box Jumps 24" 3xAMRAP in 30 seconds (9,10,11). My legs felt dead after the first set, but better in set 2 and 3.
Training 26 May 2015
Airdyne Warmup x 5 minutes. Double and Single Leg Jump Ropes for about 3 minutes.
Med Ball Backward Overhead Throws 3x5@20#
Med Ball Chest Pass against Steel Beam 3x5@20#
4a. Incline Barbell Press 10x45, 3x95, 3x135, 3x165, then 6x185, 6x190, 6x192.5 and 6x200
4b. One Arm Chin-ups 6x2@BW each side.
Med Ball Complex. 3 Rounds of the following, with each movement done for 30 seconds. 60 seconds rest after four consecutive movements done:
A. Med Ball Backward Overhead Throws with 15# MB x 30 seconds.
B. Med Ball Chest Pass Against Steel Beam with 15# MB x 30 seconds.
C. Med Ball Push Press Throws with 15# MB x 30 seconds.
D. Med Ball Slams with 15# MB x 30 seconds
60 seconds rest and repeat for three total rounds.
Overhead Barbell Carries 100#x60 seconds, rest 60 secs. 100#x35 seconds, rest 60 seconds. 100#x40 seconds.
Airdyne Sprints 500m AFAP (45 secs). Rest 60 seconds and do another 500m AFAP (53 secs).
Banded Tricep ISO Pushdown Holds. 2x60 second holds@Green Band.
Training 28 May 2015
High Hurdle Tuck Jumps 3x4
Barbell Power Snatch from Hang - technique work only, as it’s been a couple of years since I’ve really hammered any snatches. 4x5@45, 45, 75, 85.
3a. Barbell Sumo Deadlifts 3x135, 3x225, 3x275, 6x315, 6x335, 6x345 then ascending load and go 1x6@225, 275, 316, 365, 405 and 405.
3b. Lateral Lunge ISO Hold 2x50 seconds@BW each side.
4a. Dragon Flags 5xBW, 2x4@BW, 2xBW (15 total)
4b. Single Leg Glute Bridge with Leg Whip 2x8@BW each side
Farmers Walk Medley: 90#DB Walks x 60 seconds, rest 60 seconds, 225# Hex Bar Walks x 45 seconds, rest 60 seconds, 90# DB Walks x 60 seconds, rest x 60 seconds and 225# Hex Bar Walks x 45 seconds.
Tabata Medley: 2o seconds Squat Jumps, 10 seconds rest, 20 seconds 20# MB Granny OH Throw, 10 seconds rest, 20 seconds Burpees, 10 seconds rest, 20 seconds 20# MB Slams, 10 seconds rest and repeat from beginning.
I finished this about two hours ago and I am still sweating. AWESOME!!! And my traps are on fire. Good stuff!
Training 30 May 2015
2a. Barbell Back Squats 5x45, 3x95, 3x135, 3x185, 3x225 then 6x255 and 3x6@265
2b. Russian Leans 4x4@BW
3a. Reverse Walking Lunges 6x Half Length of Indoor Soccer Field@ BW
3b. Single Leg Y Balance on AirEx Pad 3x5 positions each side.
Training 02 June 2015
2a. Barbell Front Squat 5x45, 3x95, 3x135, 3x165, 6x185, 6x195, 6x200
2b. Barbell Bench Press 5x45, 3x95, 3x135, 3x165, 6x185, 6x195, 6x200
Bear Hug Carry 3x60 seconds @100# Plate. 60 seconds rest.
TRX Ys-Face Pull-Ts. 2x4 reps of each movement@ BW
KB Swing Tabata. 20 seconds work 10 seconds rest for 3 minutes with 70# KB. That got my attention!
Training 03 June 2015
2a. Barbell Push Press 5x45, 3x95, 3x135, 3x155, 3x2@185
2b. One Arm Chin Ups 7x2@BW each arm.
2c. Barbell Snatch Grip High Pull from the Hang 3x135, 3x165, 3x3@185
3a. Barbell Landmine Rotations 3x5@70 each side.
3b. Fat Grip DB Row 5x3@115
Glute Ham Raises 3x5@BW
Seated Calf Raises 10x185, 2x10@210. All on tempo of 2-3-X-0.
DB Overhead Static Holds 55x53 seconds, 48seconds and 37 seconds.
Concept 2 Rowing Tabata 20 seconds work and 10 seconds rest for 4 minutes.
Training 04 June 2015
2a. Barbell Incline Bench Press 10x45, 3x95, 3x135, 3x165 then 4x6@185
2b. One Arm Chin-ups 4x3 each arm @ BW
2c. Banded Tricep Pushdown ISO Holds 3x60 seconds @ Green Band.
3a. DB Shrugs 6x15@130 each hand. Do two sets of neutral grip, two sets supinated grip and two sets prorated grip.
3b. Hex Bar Deadlifts 3x135, 3x225, 3x315 then 2x6@365
3c. Sledge Hammer Front and Rear Levers 3x5@8# Sledge
Training 06 June 2015
Jump Rope x 3 minutes. Barbell complex 50x45. Shoulder dislocates with dowel.
Power Snatch from Hang 3x45, 3x65, 3x85, 2x95 then 3x2@100. Trying to work on technique.
Sumo Deadlifts 3x135, 3x225, 3x275, 3x315, then 3x6@365. Then Load and Go’s 1x225, 275, 315, 365, 385, 405
4a. Single Leg Glute Bridge with Leg Whip 2x8 each side @ BW
4b. Lateral Lunge ISO Hold 2x45 seconds each side @ BW
4c. Dragon Flags 3x3@BW
5a. KB Farmers Walks 3x60 seconds@36 kg each hand
5b. Sandbag Bearhug Carries 3x60 seconds @100#
Training 07 June 2015
Running 1 mile.
Arms Supersets: 3 rounds of the following, no rest until after F each round.
A. Close Grip EZ Fat Gripz Reverse Curl 6x60, 5x50, 5x40
B. Medium Grip EZ Reverse Curls 12x40, 10x40, 8x40
C. DB Fat Grip Hammer Curl 3x12@30
D. Lying Fat Gripz DB Skullies 3x6@30
E. Incline Fat Gripz Neutral Grip Extensions 10x30, 9x30, 7 x 30
F. Tricep Neutral Grip Rope Pushdowns 8x62, 7x50, 6 x50
3a. DB Reverse Curls 10x22.5, 10x20, 10x17.5
3b. Expand Yo Hand Bands 3x10@ Red
4a. DB Concentration Curls 6x45, 5x45
4b. DB Wrist Curls 2x10@45
4c. Expand To Hand Bands 2xYellow
Calf Press 20x405, 20x455, 20x500
Standing Calf Raise 10x150, 8x150, 8x140
7a. TRX Fallouts with 3 second holds in bottom 2x8@BW
7b. Modified Side Plank with Leg Raise 2x30 seconds @ BW both sides
7c. KB Toe Touches 2x10@36Kg
Training 08 June 2014
2a. Box Jumps 3x5@BW. Minimal arm swing.
2b. T-Spine Rotations 2x8 each way.
3a. Barbell High Bar Back Squat 5x45, 3x95, 3x135, 3x185, 2x225, 1x245 then 4x4@275
3b. Lower Body Mobility.
4a. Russian Leans 5x5@BW
4b. Reverse Walking Lunges 6x Half Length Soccer Field@BW
4c. Y-Balance on Airex Pad 3x3 at 5 positions, 2x1@ 5 positions
Training 09 June 2015
2a. Barbell Bench Press 10x45, 5x135, 3x185, 2x205, 2x4@225, 2x225, 2x3@225
2b. Horizontal Row with Fat Bar and Feet Elevated 8x8@BW. Went as quickly as possible between a and b movements.
3a. Standing Cable Woodchops 3x10@42.5 each side
3b. Dips 6x12@BW
3c. Alternating Leg V-Ups 2x10@BW
TRX Ab Fallouts. 3x6@BW. 3 second hold in bottom position.
Concept 2 Rower Tabata 20 seconds work to 10 seconds rest x 4 minutes.
Training 11 June 2015
Airdyne Warmup x 3 minutes. Lower Body Mobility.
Overhead MB Throws 3x3@20# MB
3a. Super Hex Bar Deadlifts (75# Hex Bar with 2" Grips) 5x165, 3x255, 2x345 then 4x365, 4x385, 2x4@405. Rest 15 seconds and do 1x425. Rest 15 seconds more and do 1x445.
3b. Pistol Squats 3x6@BW each leg.
4a. Extreme Fat Gripz Barbell Curls with Chains 6x110, 5x120, 3x4@120.
4b. Expand Your Hands Bands 5x12@Yellow Band
4c. Front and Rear Sledge Hammer Levers 3x6@8# both hands
4d. Sledge Rotations 2x10@8# both hands.
5a. Super Hex Farmers Walk 3x45 seconds @ 255
5b. Double/Single DB Hammer Curls 4x12@50s
Training 12 June 2015
2a. Incline Barbell Press 10x45, 5x135, 3x155, 4x185, 4x195 and 2x4@200
2b. One Arm Fat Bar Chin-ups 2x4@BW each side, 1x3@BW, then 2x6@BW Neutral Grips Chins with 3 second hold at top.
Fat Grip DB Shrugs 5x10@105. My grip is shot from last night and chins today. Probably not the wisest choice to do these with a Fat Grip tonight, but I digress…
Reverse Bear Crawls 2x25 yards
Clock Push-ups 2@ BW each direction. Explosively push-up with arms and legs, turning in air to the right for a complete circuit (like a clock), then next set is counter-clockwise. 4 sets total.
Running. 1/4 mile as quickly as possible. Rest 6o seconds. Repeat three times.
Foam rolling and passive stretching.
Training 14 June 2015
Treadmill Warmup x 5 minutes @ 4 mph on incline of 4.5
Standing Calf Raise a la Waterbury 5/3 120x5/4/3, 110x5/4/3 and 100x5/4/3
Barbell Bench Press 10x45, 5x135, 3x185, 2x205, 3x225, 3x235, 3x240
Hi Bar Barbell Back Squats 5x95, 3x135, 2x185, 2x225, 3x275, 3x295, 3x305
Snatch Grip High Pulls 2x135, 2x185, 2x295, 2x2@225
6a. GHR 4x5@BW
6b. Seated Calf Raise 3x8@205 on tempo of 2-3-X-1
Training 15 June 2015
2a. Box Jumps 3x5@BW
2b. Overhead MB Throws 3x3@20#
3a. Sumo Deadlifts 5x135, 3x225, 3x315, 4x365, 3x4@375, then one set of four load and go’s at 225-275-365-415
3b. Lateral Lunge ISO Hold 2x60 seconds each leg
4a. Leg Lifts in Dip Stand 3x12@BW
4b. Single Leg Glute Bridges with Leg Whip 2x8 each side
4c. Dragon Flags sets of 4,3,3,3 and 2
Training 16 June 2015
2a. Dips 6x12@BW. No missed reps nor pauses in any set. Will need to up reps or add weight next time this comes up.
2b. Alternating V-Ups 2x10 each side at BW
3a. Inverted Rows 8x8@BW. Last two reps on sets 7 and 8 were a little iffy.
3b. TRX Ab Fallouts 4x8@BW. Three second hold in bottom position of each rep.
KB Farmers Walk 3x45-60 seconds @36kg each hand. Grip got a little weaker each set.
Not really any lifts, but did 25 minutes in a 190* Sauna followed by 10 minute cold water only shower. I felt like a taking a nap right there on the gym floor after that.
Training 18 June 2015
Airdyne Warmup x 5 minutes. Whole body foam rolling. Lower body mobility.
Barbell Hi Bar Back Squat 5x45, 5x135, 3x185, 2x225, 2x255, 2x275, 3x2@315, 5x225
Russian Leans 3x1@BW with 10 second eccentric.
4a. Pistol Squats on Airex Pad 3x4@BW each leg
4b. Band Pull Throughs 5x15@Green Bands
Sprints 7x40 yards.
DB Farmers Walk 3x60 seconds@90s. Dropped left DB with 19 seconds to go on last set. Regripped and finished set with an extra 10 second penalty added.
Training 19 June 2014
2a. Barbell Incline Press 10x45, 5x135, 3x185, 4x2@210
2b. One Arm Chin-up 2x4@BW, 3@BW, 2@BW
3a. Clock Push-ups with Elbow to Knee between each push-up 2xComplete circle@ BW each direction
3b. Lateral Bench Sit-ups 3x12@BW each side
4a. DB Shrugs 6x15@115 using three various grips (pronated, neutral, behind back)
4b. Landmine Rotations 3x5 each way @80
4c. Calf Press 3x6 single legs + 12 doubles @315. Last set 30x315 both feet.
4d. DB Row 10@115
Training 20 June 2015
2a. Split Jerks 5x45, 3x115, 3x135, 2x165, 2x185, 195 failed, 3x1@185
2b. Seated Calf Raises 5x8@205 and 3x8@195 all on tempo of 2-3-X-1
4a. Fat Gripz Barbell Curl 3x10@85, 2x8@85
4b. Low Incline Fat Griz Nosebreakers 5x8@85
5a. DB Hammer Curls Double/Single 12x50, 9x50, 8x50
5b. DB Skullies 10x35, 2x8@35
DB Hammer Curls Across the Body-Run the Rack. Sets of 45, 40, 35, 30, 25, 20, 15, and 10. One long, continuous set. I lost count after 60 reps.
Concept 2 Rowing Tabata 20 seconds work to 10 seconds rest for 4 minutes.
25 minutes in Dry Sauna 194-198*. Did isometric contractions, single leg glute bridges, crunches, ISO hold lunges and standing one leg balances in there. Then 10 minute cold shower. That is awesome!
Training 22 June 2015
2a. Overhead MB Throws 5x3@20# MB
2b. Super Hex Bar Deadlifts 3x165, 3x255, 2x345, 2x395, 2x435 and 1x500. That is an all time PR for me.
3a. Leg Raises in Dip Stand 5x10@BW
3b. MB Slams 5x10@20#
Will take tomorrow off to swim and rest up a bit. This is last week of this cycle so I’m about spent.