Thursday, November 29, 2012

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, November 27, 2012

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, November 24, 2012

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, November 20, 2012

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, November 15, 2012

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, November 13, 2012

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, November 10, 2012

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, November 9, 2012

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, November 8, 2012

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#

Wednesday, November 7, 2012

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, November 6, 2012

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, November 5, 2012

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, November 2, 2012

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, November 1, 2012

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#