Thursday, February 20, 2014
Hiatus busy getting ready for the meet
Been busy at work and at the gym I havent had time to update my training log. Will get back at it post meet.
Tuesday, February 11, 2014
02/10/2014 Dead lift meet prep 3rd attempt Effort
Training Log:
Warm up and stretch 10 min walk 2.5 mph flat
Dead lift training:
155lbs 1x5
245lbs 1x5
305lbs 1x3
395lbs 1x3
445lbs 1x1
495lbs 1x1
535lbs 1x1
585lbs 1x1 PR
615lbs 1xFail (mis counted weight meant to only jump to 600)
600lbs 1x1 PR (not completely clean I had a shoulder shrug at the top that was not necessary)
605lbs 1xFail (At this point I was just gassed but I think I will get this no problem)
500lbs 1x3 Sumo
405lbs 1x5 Sumo
315lbs 1x8 Sumo
225lbs 1x8 Sumo
155lbs 1x8 Sumo
Front squats Deep:
135lbs 3x5
185lbs 3x5
Full body stretch to de compress my back/body after a really taxing work out.
Warm up and stretch 10 min walk 2.5 mph flat
Dead lift training:
155lbs 1x5
245lbs 1x5
305lbs 1x3
395lbs 1x3
445lbs 1x1
495lbs 1x1
535lbs 1x1
585lbs 1x1 PR
615lbs 1xFail (mis counted weight meant to only jump to 600)
600lbs 1x1 PR (not completely clean I had a shoulder shrug at the top that was not necessary)
605lbs 1xFail (At this point I was just gassed but I think I will get this no problem)
500lbs 1x3 Sumo
405lbs 1x5 Sumo
315lbs 1x8 Sumo
225lbs 1x8 Sumo
155lbs 1x8 Sumo
Front squats Deep:
135lbs 3x5
185lbs 3x5
Full body stretch to de compress my back/body after a really taxing work out.
Monday, February 10, 2014
02/07/2014 Squat night (set a new PR)
Training log:
10 min warm up walk 3mph flat
Lower body stretch focusing on the hips and gluts/hammys
Squat Training:
55lb bar 1x5
145lb 1x5
235lb 1x5
325lb 1x3
415lb 1x2
465lb 1x2
495lb 1x2
535lb 1x2
555lb 1x1
570lb 1x1
600lb 1xfail
600lb 1x1 PR!
This was a long night so I called it a night and headed to get a meal. Meet prep starts 2/10/2014 resting saturday and sunday. Monday its time to get it!
10 min warm up walk 3mph flat
Lower body stretch focusing on the hips and gluts/hammys
Squat Training:
55lb bar 1x5
145lb 1x5
235lb 1x5
325lb 1x3
415lb 1x2
465lb 1x2
495lb 1x2
535lb 1x2
555lb 1x1
570lb 1x1
600lb 1xfail
600lb 1x1 PR!
This was a long night so I called it a night and headed to get a meal. Meet prep starts 2/10/2014 resting saturday and sunday. Monday its time to get it!
Friday, February 7, 2014
02/06/2014 Shoulder training/Tri Training
Training Log:
5lb dumbbell shoulder warm up laterally/front raises and light presses
10 min 3mph flat walk
Standing shoulder presses feet parallel:
135lbs 3x10
185lbs 3x8
205lbs 3x5
Push Press feet slightly offset light bounce from the leg to move the weight:
225lbs 3x3
245lbs 3x2
265lbs 3x1
Standing Shoulder Press:
135lbs 1xfailure
Standing upright barbell row:
135lbs 5x5
Front dumbbell raises:
45lbs 5x5
Seated dumbbell presses:
100lbs 5x3
Triceps:
Tri v bar push downs:
full stack 10x5
Rope pull downs:
Half stack 10x5
Declined ab crunches:
10 straight 10 left 10 right repeat 3 times
5lb dumbbell shoulder warm up laterally/front raises and light presses
10 min 3mph flat walk
Standing shoulder presses feet parallel:
135lbs 3x10
185lbs 3x8
205lbs 3x5
Push Press feet slightly offset light bounce from the leg to move the weight:
225lbs 3x3
245lbs 3x2
265lbs 3x1
Standing Shoulder Press:
135lbs 1xfailure
Standing upright barbell row:
135lbs 5x5
Front dumbbell raises:
45lbs 5x5
Seated dumbbell presses:
100lbs 5x3
Triceps:
Tri v bar push downs:
full stack 10x5
Rope pull downs:
Half stack 10x5
Declined ab crunches:
10 straight 10 left 10 right repeat 3 times
Wednesday, February 5, 2014
02/05/2014 Usually Max effort chest training
After last weeks sustained chest injury I will be skipping chest this week and pushing hard on my triceps. Did cardio this morning 45 minutes of the stair master. Tomorrow will be shoulders bring on the boulders.
02/04/2014 Lat/Back accessory training
Training Log:
Skipped warm up walk ( I was running late from work)
Quick foam roller on my back
Lat pull downs WIDE:
Half stack 5x10
Reverse Close Grip:
Half stack 5x8-10
Cable lat pull down with alternating angle:
Half stack 5x20 ( 10 each way)
Bent over dumbbell rows:
110lb 5x5 45 degree angle 5x5 perpendicular to the ground.
Hammer strength pull downs:
75lb (each side) 5x20
Shrugs:
315lb 5x10 (at 5 and 10 pause for a 5 count)
Skipped warm up walk ( I was running late from work)
Quick foam roller on my back
Lat pull downs WIDE:
Half stack 5x10
Reverse Close Grip:
Half stack 5x8-10
Cable lat pull down with alternating angle:
Half stack 5x20 ( 10 each way)
Bent over dumbbell rows:
110lb 5x5 45 degree angle 5x5 perpendicular to the ground.
Hammer strength pull downs:
75lb (each side) 5x20
Shrugs:
315lb 5x10 (at 5 and 10 pause for a 5 count)
Tuesday, February 4, 2014
02/03/2014 Deadlift max effort
Training Log:
Warm up Walk 5 minutes
Lower body stretch arch and hips focus
Deadlift training:
155lbs 2x5 Sumo
265lbs 1x5 Sumo
315lbs 1x3 Sumo
365lbs 1x3 Sumo
405lbs 1x3 Sumo
485lbs 1x1 Sumo
535lbs 1x1 (Sumo PR)
535lbs 1x1 (conventional swapping to move for a all time PR)
595lbs 1x1 Conventional Failed (PR ATTEMPT)
595lbs 1x1 Conventional Failed (PR ATTEMPT)
500lbs 1x4 Conventional (some times we have a contest for fun)
405lbs 1x10 Conventional best I have ever done with 405
Front Squats: (quads and upper back strength for deads and squats)
135lbs 5x5
225lbs 3x5
Monday, February 3, 2014
02/02/14 Tri Training
02/02/2014
Training Log:
Warm up walk 3mph 5 minutes
Quick stretch
Skull crushers with EZ Bar:
100lb 5x10
V Bar tri push downs:
100lb 5x15
Rope Pull Downs:
50lb 5x5 flexed out
50lb 5x5 straight down
Single D handle extension:
20lbs 5x10 left and right
Dumbell kick back:
35lb 5x10 left and right
No dips I am still nursing my left pec
Cardio:
30 minutes stairmaster
2/1/2014 Shoulder Training
02/01/2014
Training Log:
Warm up walk 3mph 10 min flat
Upper body warm up stretch with bands:
Overhead barbell press (standing, you pee standing you over head press standing!):
145lb 1x10
185lb 5x5
Upright barbell rows:
105lbs 4x8-10
Seated barbell shoulder press:
85 lbs 4x12
Lateral dumbbell raises:
25lbs 4x10
Front dumbbell raises:
40lbs 4x10
Cardio:
Stair Master 20 minutes up
Training Log:
Warm up walk 3mph 10 min flat
Upper body warm up stretch with bands:
Overhead barbell press (standing, you pee standing you over head press standing!):
145lb 1x10
185lb 5x5
Upright barbell rows:
105lbs 4x8-10
Seated barbell shoulder press:
85 lbs 4x12
Lateral dumbbell raises:
25lbs 4x10
Front dumbbell raises:
40lbs 4x10
Cardio:
Stair Master 20 minutes up
1/31/14 SQUAT DAY!
1/31/2014
Training Log
Warm up walk 3mph 10 min flat
Full body stretch focusing on hips
Squat training:
All my squats are at or below parallel including box and front squats.
Back squat:
Bar 2x10
160lb 2x10
240lb 1x8
320lb 1x5
420lb 1x5
From here on out I add chain to each side leaving the actual weight on the bar about 20lb higher per set reaching aroung 550lb at the last 5 sets of 2.
1 chain 1x2
2 chain 1x2
3 chain 1x2
4 chain 1x2
5 chain 5x2
Box squats:
240lb 5x5
Front squat:
240lb 5x5
Hypertrophy leg work:
Leg extension:
Half stack 4x20
full stack 4x15
Seated Leg Curl (hamstring):
110lbs 4x15
Lower body stretch and 10 min walk to end the night.
Training Log
Warm up walk 3mph 10 min flat
Full body stretch focusing on hips
Squat training:
All my squats are at or below parallel including box and front squats.
Back squat:
Bar 2x10
160lb 2x10
240lb 1x8
320lb 1x5
420lb 1x5
From here on out I add chain to each side leaving the actual weight on the bar about 20lb higher per set reaching aroung 550lb at the last 5 sets of 2.
1 chain 1x2
2 chain 1x2
3 chain 1x2
4 chain 1x2
5 chain 5x2
Box squats:
240lb 5x5
Front squat:
240lb 5x5
Hypertrophy leg work:
Leg extension:
Half stack 4x20
full stack 4x15
Seated Leg Curl (hamstring):
110lbs 4x15
Lower body stretch and 10 min walk to end the night.
Subscribe to:
Comments (Atom)