Vision’s Training Log

Training Training Logs
241

Tuesday January 14, 2020
Foam roll, stretch, shoulder loop band exercises

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 3
415 x 4
415 x 4
365 x 4
365 x 4

DB Rows:
95 x 12
95 x 12
95 x 12

Pushups:
+25 x 15
+25 x 15
+25 x 15

Glute Machine:
6 plates x 10
6 plates x 10
8 plates x 10

Tricep Pushdowns:
3 x 12

Weak workout today, hopefully it was just an off day. Ill keep the weights the same next time around. Also think I need to decrease volume on deadlifts. 1-2 top sets instead of 4.

242

Boxing last night. It was a good class, hopefully I didn’t go too hard.

243

Rec league lacrosse game last night

244

Friday January 17, 2020
Bike, dynamic stretch, shoulder external rotations

Front Squats:
45 x 8
135 x 5
185 x 5
225 x 3
245 x 1
270 x 3
270 x 3
270 x 3
270 x 3

Foam Roller Board Press:
45 x 10
135 x 6
185 x 5
210 x 4
210 x 4
210 x 4
210 x 4

Feet Elevated TRX Rows:
BW x 12
BW x 12
BW x 12
BW x 12

245

Boxing yesterday - rounds on the heavy bag and ab work

Sunday January 19, 2020
Stretch, loop band shoulder exercises

Back Squats:
45 x 8
135 x 6
225 x 5
275 x 3
300 x 6
300 x 6
300 x 6
300 x 6

BB Rows:
135 x 10
185 x 5
215 x 7
215 x 7
215 x 7
215 x 7

Nordic GHRs:
3 x 6

DB Incline:
45s x 10
75s x 9
75s x 9
75s x 9
75s x 9

246

Tuesday January 21, 2020
Bike and stretch

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 1
390 x 6
390 x 6
390 x 6

DB Rows;
90 x 14
90 x 14
90 x 14
90 x 14

Pushups:
+25 x 18
+25 x 18
+25 x 18
+25 x 18

Pallof Press:
3 x 15

TRX Rollouts:
3 x 8

247

Thursday January 23, 2020

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

Foam Roller Board Press:
45 x 10
135 x 8
185 x 5
200 x 6
200 x 6
200 x 6
200 x 6

Hammer Strength Rows:
110s x 10
110s x 10
110s x 10
110s x 10

Bench was very strong and easy today. Lacrosse game later tonight so I kept the volume low.

248

Saturday January 25, 2020
Bike and stretch

Back Squats:
45 x 10
135 x 8
225 x 5
275 x 3
295 x 8
295 x 8
295 x 8
295 x 8

BB Rows:
135 x 10
185 x 5
215 x 9
215 x 9
215 x 9
215 x 9

DB Incline Bench:
45s x 10
70s x 11
70s x 11
70s x 11
70s x 11

Super Set:
Nordic GHRs: 2 x 6
Band Pullaparts: 2 x 20

249

Hockey game Friday and Sunday.
Boxing class tonight

250

Wednesday January 29, 2020

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 2
405 x 1
445 x 2
445 x 2
445 x 2

DB Rows:
95 x 10
95 x 10
95 x 10
95 x 10

Pushups:
BW x 10
+55 x 12
+55 x 12
+55 x 10
+55 x 10

Deadlifts weren’t too difficult but I could tell my lower back was giving out on the concentric phase. Eccentric I kept slow with perfect form. Any recommendations for assistance work?
Rushed today so couldn’t get a good warmup or do any extra exercises.

251

Rec league lacrosse game last night.

252

Next cycle.
I need to keep my sports in check so I can still lift 3x per week and recover.

image

253

Sunday February 2, 2020
Bike, foam roll, stretch, loop band shoulder exercises

Front Squats:
45 x 8
135 x 6
185 x 5
225 x 3
255 x 6
255 x 6
255 x 6
255 x 6

Foam Roller Board Press:
45 x 10
135 x 8
185 x 5
200 x 7
200 x 7
200 x 7
200 x 7

Hammer Strength Rows:
110s x 12
110s x 12
110s x 12
110s x 12

TRX Rollouts:
3 x 5

254

Boxing class last night. Went pretty hard and now I have a heavy lift this evening. Tomorrow I can rest.

255

Tuesday February 4, 2020
Bike, stretch, shoulder loop band exercises

Back Squats:
45 x 8
135 x 6
225 x 4
275 x 3
320 x 4
320 x 4
320 x 4
320 x 4

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

DB Bench:
45s x 10
80s x 6
80s x 6
80s x 6
85s x 6

3 Way DB Shoulder Raises
15s x 10
17.5s x 10

256

Thursday February 6, 2020
Bike, stretch, loop band shoulder exercises, kneeling jumps

Deadlifts:
135 x 8
225 x 5
315 x 3
365 x 2
415 x 1
420 x 4

DB Rows:
45 x 8
100 x 12
100 x 12
100 x 12
100 x 12

Dips:
BW x 10
+25 x 10
+25 x 10
+25 x 10
+25 x 10

45 degree Back Extensions:
3 x 10 with 2 plates

Strong workout today, everything was fairly easy. Tried doing 3 plates on the back extensions but after 5 reps I switched back down in weight. Rec league lacrosse game later tonight.

257

Saturday February 8, 2020
Bike, foam roll, stretch, loop band shoulder exercises

Front Squats:
45 x 8
135 x 6
185 x 5
225 x 3
275 x 2
280 x 2
285 x 2
290 x 2

Foam Board Press:
45 x 10
135 x 8
185 x 5
205 x 3
225 x 3
225 x 3
225 x 3
205 x 3

Hammer Strength Rows:
#120s x 8
#120s x 8
#130s x 8
#130s x 8

TRX Ab Rollouts:
3 x 5 supersetted with some standing hip flexion

Front squats were very strong today. Other than 290, everything rep was very fast.

258

If your lower back is giving out on the deads, some good mornings or reverse hypers could be good assistance work.

This is a great log, by the way - surprised there isn’t more traffic. You have a crazy amount of activity between sports and lifting here.

259

Thanks.
I don’t have access to a reverse hyper but I’ll give good mornings a go on my next deadlift session.

260

Boxing class tonight - pretty decent session but as my strength and body weight goes up, my endurance does the opposite. I need to get some new gloves soon.