Training Monday 2/7/11
10 sets of 2 with 45-60 seconds of rest (all reps lowered under control and done explosively)
65x5, 80x3, 90x1, 95x12
I'm seriously considering dropping military press and doing something a little more explosive. Perhaps I'll use cleans or snatches
Wide Grip Pullups
I really need to work on these. My back is definitely a weak point for me.
2 sets of 4 at 150. 2 sets of 8 at 120. 1 set of 20 at 85.
At this point my back was fried.
Stability Ball Plank
3 sets to failure
3 sets of 10 at 22.5lbs
3 sets of 10 at 30lbs
(sometimes you just gotta do some curls)
Tuesday 2/8/11No weight training, just did intervals on an airdyne bike.
30 seconds as hard as possible
60 seconds less hard
for 20 minutes
Wednesday 2/9/11Went to Right Fit to get in a deadlift workout.
10 sets of 2 with 45-60 seconds rest 145+short light band
( this was the first time I had ever used a deadlift platform and it took way too long to figure out how to use it)
165x5, 195x3, 225x1, 245x18 (no straps) 285x1
Rear Foot Elevated Split Squat
5 sets of 5-6 reps with high box
Glute Ham Raise Back Raise
4 sets of 10-12 against short red band
5 sets of 10 (don't remember what weight I used)
Swiss Bar Bent Rows
5 sets of 10
Thursday 2/10/11I wasn't able to get in my interval training.
Friday 2/11/11At Right Fit with Team Stone for a bench press workout
85x5, 105x3, 120x1, 130x20, 160x1, 175x1 (I missed this at my last meet and it went up really easy this time) I then put on my bench shirt and tried for 225 and missed it. We lowered it down to 135 and just got a feel for what benching in my shirt is like.
5 sets of 10 with 60lbs (done with a slower tempo and paused at the bottom)
Dumbbell Bent Row
5 sets of 10 with 40lbs (this was too easy I'll go heavier next time)
5 40 yard trips with 1 45lb plate on each side
5 sets of 10
5 sets of 8
Saturday 2/12/11Just did some barbell complexes it went like this
6 stiff legged deadlifts
6 hang cleans
6 push presses
6 good mornings
6 rounds of this adding 10lbs each round (starting with an empty barbell)
Sunday 2/13/11Great squat workout
115x5, 140x3, 165x1, 175x19, 245x2, 275x1, 305x1
3 sets of 8 with a pause at the bottom 145lbs
10 sets of 2 145 with green bands (I don't know how much tension)
Prowler/ Farmer Carry superset
6 40 yard trips each