- Dodgeball: 90 minutes
June 27, 2017
June 4, 2017 FUll Body
Legs are a bit fatigued after hammering myself on the track yesterday...not pushing my luck here.
- Squats: 315*1 335*1 345*1 355*1 365*1
- Front Squats: 225*1 245*1 265*1 275*1 285*1 300*1
- BB Incline: 185*3 205*3 225*1,1,1,1,1
- Pull-Throughs: 150*1, 10
- BB Rows: 225*5 245*5 265*5
- Standing Press: 135*5, 5 exhausted
- DB Farmers: 120*70, 45
- FS Paloffs: 40*10, 10
June 6, 2017
June 3, 2017 Sprinting
goooooooooorgeous out, went hard every sprint here...have to take advantage of these days.
- 110m: 8
June 5, 2017
May 28, 2017 Full Body
Worked in hex farmers at the end here, did an extra set of them...went home and fell asleep for an hour.
- Front Squats: 225*2 245*1 265*1 285*1
- Squats: 315*2 335*1 355*1 375*1
- BB Incline: 185*3 205*3 225*2,2,2,2,2-cluster
- Pendlay Rows: 165*5 175*5 185*5
- Hex Farmers: 405*95, 60, 65
- Ab-Wheel: 10, 10
May 27, 2017 Conditioning
My gym finally got a prowler sled! There was some hippy music festival going on by the track, so I took advantage of the prowler and did a bunch of pushes with it, using the vertical poles.
- Prowler Pushes: 135*1 180*1 225*1 270*1 315*1 360*1 405*1 360*1 315*1 270*1 225*1 180*1 135*1,1
May 25, 2017 Full Body
I was worried I'd be a bit dead legged, but that was not the case here, still got the deadlifting in, and hit 490 which I'm happy with. I think next week is a scheduled off week from this workout, but I'll have to check.
- Deadlifting: 315*1 365*1 405*1 425*1 445*1 460*1 480*1 490*1
- HPS: 135*3 145*2 150*2
- Bench Press: 225*3 250*1 265*1,1,1 cluster
- Guillotine Press: 205*2 205*2
- Sternum Pullups: 9, 5, 3 tapped.
- Waiter Walks: 90*75
- Wide-Stance Anti-Rotational Chops: 35*10 37.5*10
May 24, 2017 Dodgeball
Well, since sprinting has been largely a wash, I don't have to save my legs really for anything...might as well do some dodging every week until the weather clears.
- Dodgeball: 60 minutes
May 21, 2017 Full Body
Went hiking earlier in the day again, did this after, was a bit fatigued, but not too bad.
- Front Squats: 225*1 250*1 275*1,1
- Squats: 315*1 335*1 355*1 legs shot.
- BB Incline: 185*5 205*5 225*1,1,1,1,2 cluster
- BB Rows: 225*5 250*5,5,5,5 cluster
- DB Farmers: 120*70, 43
- FS Paloffs: 35*10 40*10
May 20, 2017 Sprinting
Was a bit worn down here, went birdwatching/hiking earlier in the day for a few hours, then explored Marblehead.
- 110m: 7
May 18, 2017 Full Body
48 minutes...got this one done quickly. I've been making use of clusters lately to get more training density in, especially on accessory exercises where I'm not really looking to set a PR or something. Although it is fun to do them on hanging power snatches or benching too sometimes, as I did here.
- BB DL: 315*1 405*1 435*1 455*1 475*1
- HPS: 135*3 135*3,3,3,3,3 cluster
- BB Flat: 225*3 250*2,2,2,2,2
- Guillotine Press: 185*3, 3
- Chest-Supported Rows: 115*5,5,5,5,5 cluster
- Reverse Hypers: 120*5,5
- Waiter Walks: 80*110!!!
- WSARC: 35*10
May 14, 2017 Full Body
rare times...squat racks were taken when I got there so I had to lead off with upper body stuff. Also, my right quad was trying very hard to cramp up, but I wouldn't let it.
- Bench Press: 225*5 245*3 265*1 275*1 280*1
- Guillotine Press: 185*5, 3
- Pendlay Rows: 135*5 165*5,5,5,5,5 cluster
- Squats: 275*3 315*3,3,3
- Front Squats: 225*1 250*1 right quad trying to cramp
- Pull-Throughs: 150*10, 10
- DB Farmers: 120*82 120*37 done.
- FS Paloffs: 40*5, 5
June 4, 2017
May 10, 2017 Full Body
43 minutes!!! I used a lot of clusters here and was absolutely beat by the end of this one....felt great. Was SO sore afterward.
- BB DL: 315*1 405*3,3,3,3,3,3 cluster
- HPS: 95*5 115*5 135*3 145*1 cluster
- BB Incline: 185*3 205*1 225*1,1,1,1,1,1 cluster
- LM Rows: 180*5 225*5 250*3 250*3 cluster
- Waiter Walks: 75*90
- FS WS ARC: 37.5*6,6
May 6, 2017 Full Body
wow....decent weather for sprinting...I could get used to this. Tomorrow's a scheduled off day, so no squatting session.
- 110m: 7
- Total: 770m
May 4, 2017 Full Body
Tonnnns of clusters...love guillotine pressing, still haven't found something that hits my chest as much as those. Really tired after this one.
- BB DL: 315*1 405*1 425*1 435*1 455*1 475*1
- HPS: 95*5 115*5 135*1 145*1 135*2
- Guillotine Press: 185*3,3,3,3,3,2 cluster
- BB Rows: 225*3,3,3,3,3 cluster
- Reverse Hypers: 120*5
- Suitcase Carries: 85*101
- 1-arm planks: 2, 2
Subscribe to:
Posts (Atom)