Sunday, February 20, 2011

4 Weeks Out

This week's training was pretty good. I've really started to buckle down on the cardio, because I still have about 6lbs to lose before the meet. Kiefer and I will be cutting calories further this week. I'm really hoping I can make weight for this. It's becoming increasingly difficult for me to keep my weight below 153 or so.

Anyway, this is how this week's training went for me.

Monday 2/14/11
Speed Bench 10 sets of 2 with >60 sec. rest
105lbs + light bands

Power Clean 8 sets of 3
(I decided to drop military presses and replace them with power cleans. This went pretty well despite a really bad cramp in my right elbow)

Wide Grip Pull-up 5 sets of 5
bodyweight + 5lbs

Cable Rows
2 sets of 4
2 sets of 8
1 set of 20

Stability Ball Plank
3 sets to failure

I finished up the day with some meathead shoulder and arm work.

Wednesday 2/16/11

Speed deadlift 10 sets of 2
145lbs + short mini bands

165x5, 195x3, 225x1, 245x1, 260x12, 315x1, 315x1, 315x1
(I changed my technique on reps by resetting each rep instead of just touching. This made them WAY harder)

Rear Foot Elevated Split Squat 5 sets of 5-7

Glute Ham Raise Hyper-extend 4 sets of 10

Face-Pull 5 sets of 8-12
(don't remember the weight)

Kroc Rows 4 sets of 30

Friday 2/18/11
Bench Press
95x5, 105x3, 120x1, 130x1, 140x19, 180x1

Dumbbell Bench 5 sets of 8

Dumbbell Rows 5 sets of 8

TRX Rows 5 sets of 10-15

Stability Ball Plank 4 to failure

(finished up with some more meathead shoulder and arm work)

Sunday 2/20/11
115x5, 140x3, 165x1, 175x1, 190x12, 245x2, 275x2, 305x1, 305x1
(my hips were bothering me a little bit, so I decided not to push it until I put my briefs on)

Suspended Good Morning 5 sets of 8

Box Squat 10 sets of 2
150lbs + green bands

Glute Ham Raise 3 sets of 10

Prowler 9 trips
first 7 sets with 1 plate per side, last 2 sets empty

Farmer Carry 7 trips

This past week on all of my off days I did about 20 minutes of interval training. The mode changed each day. Thursday night I decided to do sprints and I haven't been able to walk correctly since then. I think I've decided my favorite methods of interval training are the rowing machine, and an airdyne bike.

I hope everyone's doing well.

If anyone wants any help with their own training or nutrition don't hesitate to ask. 

All the best, Max

1 comment:

  1. ouch, Schwarzenegger! Let someone else on the equipment.

    Heck of a workout.