Sunday, October 18th, 2009 at
3:59 pm
Tuesday, 10/13/09 Unload Week
Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training.
Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise!
T-Bar Rows: 50×8/100×8/120×8/120×8/.
Box Jumps, 24″: 4×6.
Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/.
Reverse Flyes, 12#: 3×12.
Iso Iron Cross 2×20# for :46.
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Monday, July 13th, 2009 at
11:28 am
Keg, Sandbag, Barbell and MarkFu
Monday, 7/6/09
Axle Press, doubles: 65×10/105×5/125/135/165/.
Axle Push Press, doubles: 175/175/175/180/180/185/185/165.
Farmer’s Hold: 155# each side. 60 sec/:45/
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Monday, July 6th, 2009 at
4:24 pm
Monday, 6/29/09
Deadlifts: (from deficit) 135×10/225×5/225×5/.
275×3/315×2/. Singles: 365/405/415/415/425/425/425/405/405/. 415 and 425 were above 90% 1RM.
Good Mornings: 95×5/115×5/135×5/135×5/135×5/.
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Sunday, May 17th, 2009 at
8:20 pm
This week was supposed to be a deload week and for the most part it was, except I hit it hard on Saturday. But that is ok, since I got plenty of rest.
Monday, 5/11/09
No training.
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Monday, April 27th, 2009 at
6:55 am
After several weeks of sub-par training, I put together a good mix of workouts that were taxing, but not draining. The most important aspect of a workout regimen in my opinion, is consistency. Even if you are having off-weeks or even months, and you will, stay with it even if you have to back off. It is far easier to go into “maintenance mode” and lose a little than have to start all over again. I know this. I have done it enough times and each time it is considerably harder than the last.
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Sunday, April 12th, 2009 at
4:42 pm
In typical fashion of late, I started my training week slowly, picked up momentum and finished strong. Always finish strong!
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Monday, March 30th, 2009 at
8:18 am
Monday, 3/23/09
As soon as I got out of the truck, I was talked into doing some Prowler pushes with 90# of additional weight. They cared not one bit that I was not even warmed up, let alone in the frame of mind for Prowler pushes. Nevertheless, I did:
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Sunday, March 1st, 2009 at
8:23 pm
Monday, 2/23/09
Sledgehammer Swings, up-tempo: 7 x 30
Prowler Sled, no additional weight: 7 laps, using all handles.
Kettlebell Alternate Press, 2 x 44#: 3 x 20
Kettlebell Swings, 2 x 44#: 20
Kettlebell Front Squats, 2 x 44#: 3 x 10
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Sunday, February 22nd, 2009 at
11:47 pm
Monday, 2/16/09
No training
Tuesday, 2/17/09
No training, part II
This doesn’t look so good! Two days off to start the week! I really did rally to get some quality training in. Take a look.
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Wednesday, February 11th, 2009 at
10:44 am
From years of skating (and falling), my shoulders have taken a beating from absorbing the shock of those falls. A trainer friend of mine repeatedly has said to treat your shoulders like glass. Well, that doesn’t give much credit to the structural integrity of the joint, but it does point to it’s vulnerability.
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