Thursday - Nov. 29

De-Load continued

2-arm swing
10 x 16, 24, 32, 32kg

Squat
5 x  135, 225#
5 x 240# (50%)
5 x 260# (55%)
5 x 285# (60%)

Reverse Hyper
10 x 50, 70, 70#

Seated calf raise
10 x 45, 70, 70#

Stretching and foam roller

Tuesday - Nov. 27

De-Load Week

Lots of stretching and foam roller

2-arm Swings
10 x 16, 24, 32, 32, 36, 40kg

Push Press
5 x 45, 95, 115#
5 x 140# (50%)
5 x 155# (55%)
5 x 170# (60%)

DB Row
10 x 45, 60#

3-way Shoulder Raise
2 x 8 @ 5#

Saturday - Nov. 24

Squat
5 x 135, 225, 315#
5 x 350# (75%)
3 x 395# (85%)
3 x 440# (95%)

Bulgarian Split (r/l)
3 x 1325, 185, 225, 245, 265#

Bench - 1st rep paused
5 x 95, 135, 185#
5 x 235# (75%)
3 x 270# (85%)
3 x 300# (95%)

Close Grip Bench + (chains)
8 x 135(1), 185(1), 185(2), 185(2), 185(2)

DO Axle
3 x 65, 115, 155kg
190kg x 3, 2, 2, 1

Blob singles x 1, 1, 1, 1

Tuesday - Nov. 20

Deadlift
5 x 70. 120, 150kg
3 x 186kg (70%)
3 x 212kg (80%)
5 x 239kg (90%)

Sumo DL
8 x 70, 120, 160, 160kg

Push Press
5 x 95, 135, 185#
5 x 205# (75%)
3 x 235# (85%)
2 x 260# (95%)

Slater MonsterBell @ 135#
 x 6, 5, 4, 3, 2, 1 (r/l)

Thursday - Nov. 15

Squat
5 x 135, 225#
3 x 325# (70%)
3 x 370# (80%)
5 x 420# (90%)

Bench Press
5 x 95, 135, 185#
3 x 220# (70%)
3 x 250# (80%)
4 x 285# (90%)

Reverse Hyper
10 x 70, 70, 70#

Tuesday - Nov. 13

3-position Hang Snatch (power, mid-thigh, knees)
  x 20, 30, 40, 50, 60, 65, 70, 75, 75kg

Hang Clean High Pull
5 x 70, 100, 120, 120, 120kg

Push Press
5 x 95, 135#
3 x 195# (70%)
3 x 220# (80%)
4 x 250# (90%)

Slater's MonsterBell @ 135#
 x 5, 4, 3, 2, 1 (r/l)

Saturday - Nov. 10

Axle Clean + Push Jerk
5 x 65kg
3 x 95kg
1 x 115, 120, 125kg
missed clean @ 130kg

Axle DL - double overhand
3 x 115, 155kg
180kg - 5 sets of 3

1 hand pinch - 52mm
3 x 60, 65, 70, 75, 80, 85# (r/l)
3 x 3 @ 75# (r/l)

90 hex - pass around body
3 x 10 (r/l)

Friday - Nov. 9

Bench - 1st rep paused
5 x 45, 135, 185#
5 x 205# (65%)
5 x 235# (75%)
6 x 270# (85%)

Close Grip Bench + (chains)
8 x 135#(1)
8 x 165#(1)
8 x 185#(1)
8 x 185#(2)

Thursday - Nov. 8

Squat
5 x 135, 225#
5 x 305# (65%)
5 x 350# (75%)
7 x 395# (85%)

Bulgarian Split (4-0-1 tempo)
5 x 135, 185, 205, 225#

Reverse Hyper
10 x 50, 70, 90, 90#

Tuesday - Nov. 6 - later in pm

KB Long-Cycle @ 24kg
 - 8 minutes @ 6pm

Last ditch effort before next Saturday at IKFF Nationals.  Coaching Greg and Jeff, can't wait.

Tuesday - Nov. 6

Push Press - off 275# max
5 x 95, 135#
5 x 180# (65%)
5 x 205# (75%)
5 x 235# (85%)

Slater MonsterBell @ 135#- Clean + Press
 x 4, 3, 2, 1 (r/l)

T-Bar Row
8 x 45, 90, 135, 180, 180, 180, 180#

Reverse/Lat./Front Raise
4 x 8 @ 15#

Monday - Nov. 5

Going back to 5/3/1 programming for a few months.  Deadlifting only every other week on advice from JL Holdsworth.  I'll be focusing on Oly lifts on the in between weeks.  Bench, Squat and Push Press will remain.

Deadlift - going off a 265kg max
5 x 70, 120kg
1 x 160kg
5 x 172kg (65%)
5 x 199kg (75%)
5 x 225kg (85%)

Sumo DL
8 x 70, 120, 150, 150kg

Frame DL
5 x 400, 500, 540, 540, 540#

GH Raise
8 x bw, bw, bw

Seated Calf Raise
10 x 45, 70, 105, 105, 105#

Friday - Nov. 2

Deadlift
3 x 70, 120, 160kg
Thumbless - 1 x 200, 230, 250kg - missed 260kg

Grippers
TNS
8 x trainer, #1
3 x #2
GHP Block
3 x #2.5
1 x #3, 3.5, GHP8

Rolling Thunder
6 x 90, 135#
4 x 6 @ 180#

35s pass around the body
x 10, 10, 10

Axle Rack Pull - just above knees
6 x 215, 305, 305, 355, 355, 375#

Silver Bullet hold
#3 + 2.5kg - 15sec., 12sec.

TTK - thumb on top
8 x 5, 7.5, 10. 10#

Wrist Roller tower
85# x forward/reverse x 2 each direction

Thursday - Nov. 1

Split Jerk
3 x 60, 80, 100, 100, 100, 100kg

Bench Press
10 x 45, 95, 135, 185, 225, 225, 225#

DB Row
10 x 60, 80, 100, 100, 100#