Sunday, March 6, 2011

2 weeks out

I had my last week on the training program that I used to get ready for the meet. It went really well.

So for the next week I'm planning on doing lots of speed work, not going very heavy and also doing a fair amount of cardio.

Here's how this week went down.

Monday 2/28/11
Upper body

Speed Bench Press
10 sets of 2 <60 seconds rest
115+ light bands

85x5 105x3 115x1 125x1x5 135x1
I'm finally starting to get the hang of these.

Wide Grip Pullups
5 sets of 5
body weight+10lbs

Chest Supported Row
4 sets of 6

Cable Row
2 sets of 8 and 1 set of 20 
don't remember the weight

finished up with some chest and shoulder work.

Wednesday 3/2/11
Speed Deadlift
10 sets of 2 <60 seconds rest
145+short monster mini bands

135x5 165x5 185x3 225x1 275x1 295x3 315x1x3 (these felt really heavy so I cut it there, I had planned on doing a few more singles)

Rear Foot Elevated Split Squat
5 sets of 5
125lbs on an 18 inch box

Glute Ham Raise back extension
4 sets of 12
20lb vest

Face Pull
4 sets of 15
don't remember the weight

Kroc Rows
4 sets of 30

Friday 3/4/11
Bench Press
Bench Press
95x5 120x3 140x1 150x1 160x11 175x1

Dumbbell Bench Press
5 sets of 8-10
60lb dumbbells

Dumbbell Rows
5 sets of 8-10
70lb dumbbell

TRX Inverted Row
5 sets of 12

Stability Ball Plank
4 sets to failure

finished up with shoulder and arm work

Sunday 3/6/11
115x5, 140x3, 165x1, 190x1, 200x1, 210x13, 245x3, 275x3, 305x3

Suspended Good Morning
5 sets of 8-10

Speed Box Squat
10 sets of 2
155lbs +green bands

Glute Ham Raise
3 sets of 10
last set done with 10lb vest

7x 40 yards
1 plate/side

Farmer Carry
7x40 yards

This week was pretty good for training.

I also did at least 20 minutes of interval training on each of my off days.

p.s. I'm still running the special on my services

Diet plans with 4 weeks of support $50
Diet plans with 12 weeks of support $100

Training plans with 4 weeks of support $50
Training plans with 12 weeks of support $100

all the best, Max

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