Training Log, Week Ending 10/18/09

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.

Thursday, 10/15/09

Snatch Grip Shrugs (hook grip):90×6/113×6/113×6/133×6/.
Power Snatch + 2 Overhead Squats: 9/18 x 90.
Bench Press (wide grip):95×8/135×8/165×8/180×8/190×8/.
Dumbbell Deadlifts: 70×8/100×8/100×8/.
DB Flyes: 20×8/25×8/30×8/35×6/.
Farmers Walks: 2×95#, walked about 200′. 2 sets.
Side Bends, 95# 3×8 each side.

Saturday, 10/17/09

Power Shrug: 113×6/133×6/.
Power Cleans (below the knee): 113×3/113×3/133×6/113×6/. (Scott still won’t let me put weight on the bar until he is happy with my technique).
Box Squats DE: 95×5/135×3/155×3/165×3/165×3/175×3/.
Strict Press triples, 2 mb: 7 x 95#.
Work Capacity Finisher: Pick up 200# sandbag, walk 80′. Run back, pick up a 180″ Atlas stone, walk it back 80′. Run back and get the last 200# sandbag and walk it back 80′. No problem with first bag. Put the stone done twice and unraveled about halfway back with the last bag. I did finally get it to the end, but it took all I had, which was more than I thought was left.

Related posts:

1. Training Log, Week Ending 9/20/09The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!...
2. Training Log, Week Ending 9/13/09I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!...
3. Training Log, Week Ending 9/6/09Another excellent week of training with Scott expertly mixing in some technical movements like, um, the Bunny Hop, when mastered, may become one of my favorites....

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Tags: Bench Press, Box Jump, Box Squat, box squats, Deadlift, dumbbell deadlifts, Exercise, farmers, hook grip, iron cross, Overhead Squat, Power Clean, Power Snatch, Press, reverse flyes, roman chair, Sandbag, shrug, Squats, Step-Ups, strict press, t bar rows, Training Log