Training Log

Training Log, Week Ending 10/4/09

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I never thought getting in only three training days a week made for a full training week, but the log shows the story.

Monday, 9/28/09

Push Press, w/2mb: 95×5/135×3/155×5/155×5/125×10/.
Front Squat: 95×8/135×5/187.5×3/207.5×3/207.5×3/207.5×3/187.5×3/.
Dumbbell Rows: 60×10 each side/90×12/90×12/90×12/80×20/.
External Rotations: 10#x10/20×10/20×10/10×20/.
Spread Eagle Sit-ups: 10×10 each side/10×10/20×10 /20×10/25×8/.

Wednesday, 9/30/09

Hang Power Cleans; keeping weight down to improve technique. 90×6/113×5/113×3/123×3/123×3/123×3/123×3/.
Romanian Deadlifts (RDL) w/2 purple bands: 225×5/315×5/345×3/365×3/385×3/405×3/405×3/. Maintained pronated grip @ 315#.
3 Board Bench Press: 135×5/185×5/225×3/235×3/235×3/235×3/.
Dumbbell Bench Press: 65×15 (sloppy)!

Saturday, 10/3/09

Clean Shrugs: 113×6/113×6/133×6/
Power Cleans, below the knee: 113×3/113×3/113×3/113×3/.
Clean Pulls: 155×6.
Box Squats, 2 purple bands: 95×5/135×3/155×3/165×3/165×3/165×3/165×3/.
10 rounds of 2 tire flips, 1-200# sandbag over bar, continuous until completion.


  • DeadliftFan

    Good workout Mark. Are you training tonight or watching the Packers sack Brett Favre a hundred times :-)

  • http://mkonen.com/bblog markfu

    Ha Ha! Are you kidding! Go Pack!! I like the way you think, though! I am on a 3 or 4 day training week for a while and this Monday I am taking off. At half time, I may go to the garage and lift a heavy keg, lol!

  • DeadliftFan

    8 sacks!!! but not of Brett Favre :(

  • http://mkonen.com/bblog markfu

    Favre had all day to pass and Rodgers did well in spite of porous O-line. The Pack gave up on the running game pretty early. Oh well, deep breath. The dogs are now out of hiding! :-/