Vision’s Training Log

Training Training Logs
201

Tuesday, October 21
Foam Rolling and Stretching

Hammer Strength Rows:
#80s x 12
#80s x 12
#80s x 12
#80s x 12

Front Squats
45 x 7
135 x 7
185 x 7
215 x 7
215 x 7
215 x 7
215 x 7

Pushups
BW x 18
BW x 18
BW x 16
BW x 16

45 deg. Back Extensions
+45 x 12
+45 x 12
+45 x 12
+45 x 12

Super Set
Band Shoulder ER at Shoulder height // Shoulder ER Band Press
3x12 // 3x6 with grey band

202

Rec League lax game last night, back to lifting tonight.

203

Thursday October 24, 2019
C2 Rower, Foam Roll, Stretch, Loop band Shoulder exercises

Reverse Elevated DB Lunges
BW x 6
+25s x 6
+25s x 6
+25s x 6
+25s x 6
Limited by abdomen pain. Gut smashing between sets seemed to help a bit. I should try these on flat surface next time to limit ROM and pain.

BB Rows
45 x 10
135 x 10
185 x 5
185 x 5
205 x 5
205 x 5
205 x 5

Kneeling 1-arm Landmine Press:
Bar x 10
+20 x 8
+30 x 8
+40 x 8
+40 x 8
+40 x 8

3 Way DB Shoulder Raises:
3 x 10 with 7.5s

Hip Thrust Machine
180 x 10
270 x 10
320 x 10
First time trying this … really liked it

204

Monday October 28, 2019
No time to warm-up for this workout

Deadlifts:
135 x 10
225 x 5
275 x 3
335 x 4
355 x 4
355 x 4
355 x 4

DB Rows:
50 x 12
75 x 12
75 x 12
75 x 12
75 x 12

Pushups:
BW x 17
BW x 17
BW x 17
BW x 17

205

Wednesday October 30, 2019
Foam roll, stretching, Loop band exercises

Front Squats:
45 x 6
135 x 6
185 x 5
225 x 3
235 x 3
245 x 3
245 x 3
225 x 3

Hammer Strength Rows:
#50s x 8
#90s x 8
#100s x 8
#110s x 8
#100s x 8

Pushups:
+10 x 14
+20 x 14
+25 x 14
+25 x 14

3 Way DB Shoulder Raises:
2 x 10 with 10s

Pallof Press:
3 x 12

4 hours later … Rec league lacrosse game

206

Saturday November 2, 2019
Jump rope, foam roll, stretch, Loop band exercises

Back squats:
45 x 8
135 x 8
185 x 7
225 x 7
245 x 7
255 x 7
265 x 7

Barbell Rows:
135 x 7
185 x 7
185 x 7
205 x 7
205 x 7

1-Arm Landmine Press:
Bar x 10
+20 x 10
+40 x 10
+40 x 10
+40 x 10
+40 x 10

Sled Push + Pull:
4 sets

Lying Hamstring Curls:
4 sets

207

Monday November 4, 2019
Foam rolling and stretching

Deadlifts:
135 x 6
225 x 6
315 x 3
335 x 6
355 x 6
355 x 6
355 x 6

DB Rows:
50 x 14
75 x 14
75 x 14
75 x 14

Pushups:
BW x 20
BW x 20
BW x 20
BW x 20

Dip station Straight Leg Raises:
4 x 13

Band Shoulder External Rotations:
2 x 20

208

Wednesday November 6, 2019
Biking, stretching

3 Position External Rotations:
2 x 15

Band Lateral Raises:
2 x 15

Front Squats:
45 x 6
135 x 6
185 x 5
225 x 5
235 x 5
235 x 5
235 x 5

Hammer Strength Rows:
#50s x 10
#90s x 10
#100s x 10
#100s x 10
#100s x 10

Pushups:
+10 x 17
+10 x 17
+10 x 17
BW x 17

Tricep Pushdowns:
3 x 12

Rec League lacrosse game 3 hours later. Tweaked something in my spine during front squats, doesn’t feel too bad though.

209

Friday November 8, 2019
Foam rolling, dynamic stretching, light Turkish getups

Back Squats:
45 x 10
135 x 6
185 x 6
225 x 9
235 x 9
235 x 9
245 x 9

1-Arm Landmine Press:
Bar x 12
+20 x 12
+35 x 12
+37.5 x 12
+40 x 12
+42.5 x 12

BB Rows:
135 x 10
195 x 9
195 x 9
195 x 9
195 x 9

TRX Ab Rollouts:
3 x 12

DB Curls:
3 x 10 with 35s

210

Saturday November 9, 2019
Hill Sprints at Riverdale x8

211

Monday November 11, 2019
C2 Rower, stretching

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 2
405 x 2
405 x 2
405 x 2
425 x 2

DB Rows:
80 x 10
85 x 10
85 x 10
85 x 10

Pushups:
BW x 10
+25 x 14
+35 x 14
+25 x 14
+25 x 14

Straight Leg Hip Thrust Machine:
180 x 12
230 x 12
230 x 12

Banded Reverse Hypers:
3 x 20 with two red bands

Deadlifts felt slow but extremely smooth, form was on point. DB Rows we too easy. I didn’t really like either hamstring exercise at the end, I still need to find a good replacement for GHRs now that I can’t do them.

212

Wednesday November 13, 2019
C2 Rower and stretching

Front Squats:
45 x 10
135 x 7
185 x 7
225 x 7
225 x 7
225 x 7

Hammer Strength Rows:
#50s x 12
#90s x 12
#90s x 12
#90s x 12
#90s x 12

Pushups:
BW x 20
BW x 20
BW x 20
BW x 20

3 Way DB Shoulder Raises:
3 x 10 with 12.5s

Then straight to my rec league lacrosse game.

213

Friday November 15, 2019
Bike, foam roll, stretch, loop band shoulder exercises

Back Squats:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5

1-Arm Landmine Press:
Bar x 10
+25 x 8
+50 x 8
+55 x 8
+55 x 8
+60 x 8

BB Rows:
135 x 10
185 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Sled Pushes:
3 sets there and back on turf w/ 4 plates

Dip Station Straight Leg Raises:
3 x 12

214

Monday November 18, 2019
Foam roll, stretch

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 1
385 x 4
385 x 4
385 x 4
385 x 4

DB Rows:
85 x 12
85 x 12
85 x 12
85 x 12

Pushups:
BW x 10
+10 x 17
+25 x 17
+10 x 17
+10 x 17

TRX Rollouts:
3 x 12

215

Wednesday November 20, 2019
Foam roll, stretch, Turkish getups

Hammer Strength Chest Supported Rows:
#50s x 10
#100s x 8
#110s x 8
#110s x 8
#120s x 8

Front Squats:
45 x 10
135 x 5
185 x 3
225 x 2
245 x 3
245 x 3
245 x 3
245 x 3

Pushups:
BW x 10
+25 x 14
+25 x 14
+25 x 14
+35 x 14

GHRs:
4 x 10

Band Pullaparts:
4 x 25

216

Rec league lacrosse game last night

217

Saturday November 23, 2019
Foam roll, dead bugs, bird dogs, 1-leg hops, 1-leg med ball balance slams, loop band shoulder exercises

Back Squats:
45 x 10
135 x 7
185 x 5
225 x 5
265 x 7
275 x 7
275 x 7
275 x 7

1-Arm Landmine Press:
+25 x 10
+50 x 10
+55 x 10
+55 x 10
+55 x 10

Bent Over Rows:
135 x 10
205 x 7
210 x 7
215 x 7
215 x 7

3 way DB Raises:
3 x 10 with 15s

DB Curls:
3 x 8 with 40s

Triceps Pushdowns:
3 x 10

First time using a belt on squats in years

218

Tuesday November 26, 2019
Foam roll, stretch

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 6
365 x 6
365 x 6
365 x 6

DB Rows:
80 x 14
80 x 14
80 x 14
80 x 14

Pushups:
+10 x 20
+10 x 20
+10 x 20
BW x 20

Ab Circuit: 3 sets

  • Med ball V ups x 12
  • Med ball Russian twist x 12
  • Med ball Toe Touch Crunches x 12

1-leg RDLs:
3 x 8 with two 24kg KBs

219

Thursday November 28, 2019
Stretch, shoulder external rotations

Front Squats:
45 x 10
135 x 6
185 x 5
225 x 3
245 x 5
245 x 5
245 x 5
245 x 5

Hammer Strength Rows:
#50s x 10
#100s x 10
#110s x 10
#110s x 10
#110s x 10

Pushups:
+10 x 17
+10 x 17
+20 x 17
+10 x 17

Dip station Leg raises:
2 x 15

Rec league lacrosse game in an hour from now

220

Saturday November 30, 2019
Foam roll, stretch, shoulder loop band exercises

Back Squats:
45 x 10
135 x 8
225 x 5
275 x 9
275 x 9
275 x 9
275 x 9

BB Rows:
135 x 10
205 x 9
205 x 9
205 x 9
205 x 9

1-Arm Landmine Press:
+25 x 12
+50 x 12
+50 x 12
+50 x 12
+50 x 12

Pull downs:
3 x 12

Lateral KB Squats:
3 x 10