Training 19 November 2013
1a. DB Neutral Grip Incline Press 1x6@50,1x6@60 and then 3x6@70
1b. T-Spine Rotations 2x8 each side.
1c. Underhand Medium Grip Pulldown 1x10@165,1x8@175,2x6@190 and 1x5@205
2a. Squat 5x5@BW. Still having pretty significant pain in right knee (jumpers knee), but I’ll keep rehabbing it.
2b. Reverse Lunge on Val Slide 3x6/ side@ BW+4kg MB
2c. Knee fall ins 2x5 with 5 second holds
Metabolic work:
Continuous running 5 minute countdown clock, do 10 MB Slams @ 20# MB, immediately sprint 25 yards forward, immediately 25 yard back pedal, drop onto MB and do 10 close grip push-ups and then do a 40 second plank with right leg held straight off floor for 20 seconds and then left leg held straight off floor for 20 seconds. Repeat with no rest until time runs out. Killer. I think I put myself into A fib with this closer!!!
Training 21 November 2013
1a. Sumo Deadlift 135x5, 225x5, 315x5 and then 2x5@365
1b. DB Row 4x8@100
2a. Banded SL Leg Lowers 2x5@ Heavy band
2b. Single Leg DB RDL 3x6@75
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Heavy Powerblock Carries. 85# Powerblock held with crossed arms at clavicle level. Abs tight, rib cage down and walk 40 yards out and 40 yards back. No rest at turn around. Walk forward, backward, on tiptoes, laterally, backward on tiptoes, and finally forward again. Coach pushing weights for extra “fun” and cueing for a tight core. I’m typing this with my toes. KILLER!
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10 sets of 8-12 reps of trunk rotation and anti-rotation core work. Various cable and med ball exercise (russian twists with med ball, pallof presses, cable trunk twists, etc) All done heavy enough to fail at 8-12 reps.
Training 22 November 2013
I must admit I’m pretty run down today. I hit my lifts, but enthusiasm was low. Anyway, great weekend to rest up and eat and get ready for an intense, but short, week next week
1a. Incline bench push-ups 3x15@ BW+Heavy Band
1b. DB Pullover 3x15@65
1c. Seated T-Spine Rotations 2x8 each way.
2a. DB Front Raises 2x20@15
2b. DB Lying Elbows out extensions 4x25@25
2c. DB Side Raises 2x20@15
Rambo Run: 10 rounds of 25 yard sprint with alternating side plank 30-45 seconds. No rest between rounds…just hammer it out.
Done. Ready for supper!
Training 25 November 2013
1a. Barbell RDL 135x8, 225x8, then 3x5@245
1b. Incline Chest Supported Rows done Double/Single for 70x8, 80x8, then 3x8@90
1c. Lower Body Mobility 2 exercises 2x10 reps each one.
2a. Barbell Reverse Curls 6x85 then 4x6@90
2b. Upper Body Mobility 3 exercises done for 8 reps each x 3 sets
2c. Ring Ts 4x8@BW
3a. Prone Cobras 2x8@BW with 3 second holds at top.
3b. One Arm Barbell Shrugs 3x15@135. Had to use straps on last two sets
4a. Ab Pulldowns 5x15@110
4b. Hanging Knees to Chest 3x12@BW with 3 second hold at top.
Training 26 November 2013
1a. Close Grip Bench Press 45x15, 95x8, 135x5, 155x5, 185x5 and 2x5@200
1b. Seated T-Spine Rotations 2x8 each way
1c. Chin-ups on Rotating Handles 6x3@BW(214)
2a. Rear Foot Elevated DB Split Squat 3x6@25 with 5 second hold in bottom position, knee 1" off floor
2b. Knee-ins 2x5 with 5 second hold in stretch position
3a. Kneeling lower lat activation in cable station 4x12@25
3b. Lightweight Seated DB Shoulder Press 4x10@25. Still working on that left shoulder/pec minor injury
3c. Split Stance, Upright Overhead Cable Extension 4x12@65
- 10 minutes conditioning work. 10 rounds of 15 second sprint with 45 second walking on Woodway Force machine. Never used one of these prior to today. Totally cool, and a really tough, way to sprint. Being strapped to a pole and running wide open is quite the experience.
Training 29 November 2013
1a. Sumo Deadlifts 5x135, 5x225, 3x315, 3x365, then 2x2@385
1b. Seated Cable Rows 8x130, 8x170, 5x200, 5x220 and then 3x5@230
2a. Banded Leg Lower 2x5@ Green Band
2b. Single Leg RDL with KB 3x6@70
2c. Wide stance cable rotations 3x8@60
3a. Cable Push-Pulls 3x10@75
3b. Trap Bar Walks 3x20 yards down and back @ 275
- Windshield Wipers 3x10@BW
Training 30 November 2013
1a. Banded Push-ups 4x10-15@ Heavy Band
1b. Single Leg Elevated DB Pullover 4x8@50
2a. Shallow Dips with Punch at Top (to activate lower last) 4x12@BW
2b. Face Pulls 3x25@55
3a. Incline Elbows Out Tricep Extensions 2x15@33, 2x17@28
3b. DB Front Raise (alternate hand position every 5th rep) 2x25@15,12.5 when failed with 15s. Usually around 17-18reps.
- Conditioning. With a continuous running 5 minute clock, do as many rounds of: 10 reps of 20# MB Slams, sprint 25 yards, backpedal 25 yards, drop and do 10 push-ups on MB, 20 second plank with right leg elevated, then 20 second plank with left leg elevated. Repeat until time expires. 4 full rounds plus MB slams, sprints and backpedals done prior to time expiring.
Training 02 December 2013
1a. Hex Bar Deadlift from low handles 95x8, 185x5, 275x5, 3x3@380
1b. Seated Cable Rows 5x165, then 5x5@175
1c. Lower body mobility (knee fall ins and hip rotators) both done 3x8
2a. Barbell Curl 2x6@125,1x5@125, then 2x6@120
2b. Bent Over Rear Lateral Raise 8x30, 8x35 then 2x8@33 with thick handles
2c. Upper body mobility 2 exercises 3x8 each
3a. Banded Ab Wheel Rollouts 5x5@Black Band
3b. Standing ab pulldowns 3x10@155
3c. Swiss Ball V Up Passes 4x8
3d. Hanging Knees to Chest 2x9@BW
Major abdominal cramps during this giant set. Never had that level of ab cramps before.
Training 03 December 2013
1a. Squat 5x5@BW. Still causing right patellar pain. Oh well… I’ll keep on training around it.
1b. Knee Falls-ins 3x5 with 5 second hold in bottom position
1c. Val Slide Reverse Lunges 3x6@BW + 10#MB with 5 second hold in bottom position.
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Metabolic Conditioning. Get in Keiser Power Runner and go 8 seconds as hard as possible. Jog down stairs and sprint up, touch every step with both feet. Jog down. Sprint back up touching every other step. 21 total steps on outdoor steps. Rest 45 seconds. Repeat entire sequence 4 times. Rest 3 minutes and do it all over again. My legs were jelly! The display on the Keiser was broken so I’m not sure the amount of resistance. I could stand on the pedals and it wouldn’t move, so it was at least 215.
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Side planks in TRX 3x30 seconds/side@ BW.
Training 05 December 2013
- Speed Sumo Deadlift 5x135,5x185,2x3@225,2x3@245 and 2x3@275. All reps done as explosively as possible. 60 seconds rest between each set.
2a. Single DB RDL 4x5@100 each side
2b. Banded Single Leg Lowers 2x6@ Green Band each leg
3a. Oblique Crunch on Stability Ball feet touching wall. 3x12@BW each side
3b. TKEs 3x12@ Green Band each side
- Tabata. 20 seconds jumping jacks, rest 10 seconds, 20 seconds burpees (full version, with jump at end), rest 10 seconds. Repeat four times each. Total of 4 minutes.
5a. Seated Calf Raise 3x12@135
5b. Banded Tibia Raises 3x12@ Green Band. Sit on floor with straight legs, wrap band around sturdy object, place over toe, flex and extend.
Total workout was less than 45 minutes. Moving quickly today.
Training 06 December 2013
1a. Close grip bench press. 45x10, 95x10, 135x8, 155x5, 185x5, 195x5, and 205x5
1b. Chin-ups on Keiser rack with rotating handles. 6x3@BW done on a 3-1-X-1 tempo. Complete hang in full bottom position.
1c. Quadruped T-Spine rotations 2x8 each way.
2a. Dips with Punch down at top of each rep 4x8@BW
2b. Two DB pullover 4x8@25# each hand. Hold DBs together throughout movement.
2c. Thumb taps 2x10
3a. Flat elbows out tricep extensions 3x12@30
3b. DB Front Raises 2x15@20
4a. Incline elbows out tricep extensions 3x12@30
4b. DB Lateral raise 2x15@20
- Woodway treadmill walking. 10 minutes @10 load keeping speed >3.5mph. Lots tougher than it sounds.
Training 09 December 2013
1a. Barbell RDL 10x45, 8x135, 5x185, 5x225, 5x245, 3x5@ 275
1b. Lower extremity mobility (hip rotators, knee fall ins, fire hydrants) 2x10 each movement
1c. DB Rows 4x10@100
2a. Ring Ts 4x8@BW
2b. Upper extremity mobility (rotator cuff DBs, wall angels) 3x10 each
2c. Barbell Curls 5x6@125, failing on 4th rep of last set. Dropped weight to 115 to finish the set.
3a. Hanging Knee Raises 2x10 with 3 second hold at top
3b. Standing Ab Cable Crunch 3x10 @ stack
3c. Stability Ball Passing V-Ups 4x8
Tried to do banded ab wheel rollouts, but my abs are so deeply sore from last week I couldn’t return to start position, nor hold a proper stretch positioning. Will try again later ths week.
Training 10 December 2013
1a. Front Squat 5x45, 2x5@95. Yes you read that right. 95. First time squatting in over two months due to jumpers knee and it still hurts like the dickens.
1b. Squat Holds. 2x30 seconds hold in bottom position.
2a. 45 degree incline DB Neutral Grip Press 6x60 then 5x6@70
2b. Rear Foot Elevated DB Split Squat with 5 second hold in bottom position of each rep. 4x6@25
3a. Ring Y’s 4x8@BW
3b. Internal and External Rotator Cuff Rotations. 2x10@ Green Band each way.
3c. Chest Stretch 2x30 seconds each side.
4a. Standing Cable Ab Crunch 5x10@stack plus one of those add-a-plates
4b. Light Underhand Grip Lat Pulldown 4x8@145
Training 12 December 2013
1a. Sumo Deadlift 135x8, 225x5, 275x3, 300x3, 325x3, 2x3@335 and 3x345
1b. Banded Leg Lowers 2x6@ Green Band
2a. Rotational DB Rows 3x7@100. Hand starts at 180* opposed to neutral, rotation to a palms up grip at the top of the row. Reverse on the eccentric.
2b. Band Pull Aparts 2x20@Green Band
3a. Oblique Crunch on Stability Ball 3x12/side@ BW
3b. Lower Body Mobility (hip rotators and fire hydrants 3x10 each exercise)
- Tabata 8 Rounds 20 seconds work, 10 seconds rest. Alternating Speed Jumping Jacks and Full Burpees
5a. Seated Calf Raise 4x15@135
5b. Lying Tibia Raises 4x12@ Green Band
Training 14 December 2013
1a. Light DB Shoulder Press. Neutral Grip. 4x8@35
1b. Lying Elbows Out Tricep Extensions 3x15@35
1c. 4Way Neck on Stability Ball 3x10@BW
2a. Banded Push-ups 5x12@ Red and Yellow Band
2b. Incline Elbows Out Tricep Extensions 3x12@15
3a. Dips with Punch at Top 5x10@BW
3b. Heavy Abs 10 x25@45#. Various movements
3c. Keiser Machine Neck Exercises 3x12@25
- Woodway Forcewalk @ load 50 x7 minutes. Then 5-10 second sprints with 40 seconds rest between each sprint.
Training 16 December 2013
1a. Trap Bar Deadlift 8x135, 5x225, 5x315, 5x375 and 2x5@385
1b. Seated Cable Rows 5x165, 5x175 and4x5@185
1c. Lower Body Mobility 3x10 on 2 different movements
2a. Chest Supported DB front raise 2x8@20
2b. TRX Ys 2x8@BW
3a. Chest Supported rear db raises 2x8@20
3b. TRX Ts 2x8@BW
3c. Upper Body Mobility 2x8 with 2 different movements.
4a. SL RDL with DBs in each hand 2x7@50 each hand
4b. TRX Leg Curls 2x8@BW
- Ab Circuit of 5x5 of banded ab wheel rollouts, 3x10 of heavy standing ab pull downs, 4x8 of stability ball v up passes and 2x12 with 3 second hold at the top of hanging knees to chest. Keep rolling through the movements until all are finished.
Training 18 December 2013
1a. DB Goblet Squat 5x5@50. 3 second hold in bottom position.
1b. Knee Fall ins 3x5@5second hold
1c. MB Val Slide Reverse Lunges 3x6@20#MB with 5 second hold in bottom. Knee 1" off floor
- Conditioning. 4seconds on Power Runner with 8 seconds Woodway Force Sprints at load of 30. Rest 1 minute. Repeat 4 times. Rest 2 minutes and do another 4 repeats. Rest 2 minutes and repeat 4 times again. Total of 12 rounds of loaded sprints. Nice!!!
Training 19 December 2013
1a. Speed Sumo 5x135, 5x225, 2x3@245, 2x3@260, 2x3@275. All with max 60 seconds rest.
1b. Banded Leg Lowers 3x6@ Green Band
2a. Rotary DB Rows 3x7@100 each side.
2b. Banded Pull Aparts 3x15@ Green Band
2c. Tall Kneeling Cable Rotations 3x10@40 each side.
3a. Lateral SB Sit-ups 3x12@ BW each side
3b. Hip Rotators 3x10
- Tabata 4 mins of 20 seconds work and 10 seconds rest. Alternating knuckle burpees and speed jumping jacks.
Entire session done in under 40 minutes.
Forgot to post Saturdays training.
21 December 2013
1a. Close Grip Bench Press 10x45, 8x95, 5x135, 5x185, 5x200, 5x205, 2x3@210
1b. Rotating Grip Chin Ups 8x3@BW. 2-2-X-1 tempo.
1c. Seated T-Spine Rotations 2x8 each way.
2a. Dips 3x10@BW
2b. Upper Body Mobility 2 exercise 3x10 each
2c. Two DB Pullovers 4x8@30 each hand. Press DBs together throughout movement.
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Yoga Push-ups 3x9@BW
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Force Walk 10 mins @ load of 30. Keep speed at 3.5.
Training 23 December 2013
1a. Barbell RDL 15x45, 10x135, 5x185, 5x225, 5x275, 2x5@295.
1b. Lower body mobility. Hip rotators 3x10. Knee fall in 3x 5-5 second holds.
2a. TRX Leg Curls 3x8@BW
2b. Upper body mobility 3x10@10 each hand
3a. 250 reps of 45# ab work. Various movements and sets to reach 250
3b. Seated Calf Raise 4x10@180
The next few days will be walking, running, active recovery. Will train again on Friday. Merry Christmas everyone!!!