Monthly Archives for November 2014

11/28/14 – 9:4

Nothing but deadlift. Body Weight: 268 lbs.   Sumo DL 415 x 5 10 x 2 x 245 + LB  

Read More →

11/28/14 – Friday – Bench

We traveled to Kansas City for the holiday and I missed training on Wednesday and Thursday. It was terrible. I made it into a YMCA basement to at least get in some physical activity on Friday. This is what ensued. Bench This was the worst bar I’ve ever benched with. Major curve, non-existent knurling, thin [...]

Read More →

11/28/14 – Week 4 Day 2

General Warmup -Ladder Drills -Hip Mobility -Toe Touches -Roll Throughs Specific Warmup -BW Rev Hyper -Band Pull Aparts Plyos Lateral Hop to Broad Hop x2, 2 Leg Landing 2 x 3 x each leg DE Squat Squat 10 x 3 x 95+45chain+monster mini bands Accessory Lifts Push Press 7 x 3 KB Side Bends 5 [...]

Read More →

11/26/14 – 9:3

Overhead work and a TON of rows today. Long planks for core and some hammering for my conditioning. Body weight is down a little bit, but I’m sure it will come back up after tomorrow! Body Weight: 266 lbs.   Klokov Press 95 x 5 115 x 5 5 x 3 x 145 Rev. Hyper [...]

Read More →

11/26/14 – Week 4 Day 1

General Warmup -Ladder Drills -Hip Mobility -Toe Touches -Roll Throughs Specific Warmup -BW Rev Hyper -Band Pull Aparts Plyos 180 Jump x2 to Broad Jump 2 x 3 x each direction DE Hip Hinge Sumo Deadlift 18 x 1 x 135+mini bands supersetted with: Hanging Knee Raises 18 x 10 Accessory Lifts Pullups 4 x [...]

Read More →

11/25/14 – 9:2

Quick leg workout. Hang cleans to front squats and a ton of GHR. Body weight steady. Body Weight: 267 lbs.   Hang Clean/Front Squat 5 x 5 x 135 GHR x 125

Read More →

11/25/14 – Tuesday – DE Bench/OHP

Bench 100 x 45 25 x 135 10 x 185 10 x 4 x 235 supersetted with: Neck Harness lots x band Seated Behind the Neck OHP 5 x 6 x 185 20 x 135 supersetted with: Pullups 5 x 3 x 54 15 x bw Band Chest Fly some Front Delt Raise some Arms [...]

Read More →

11/24/14 – 9:1

Bench day – 220 for reps and then triples at 135 plus micro mini bands.  Tried out the chest-supported rower today and didn’t like it. Not exactly mechanically advantaged for it – and consequently was unable to get a decent range of motion throughout the lift. Body Weight: 267 lbs.   Indian Club Swings 3 [...]

Read More →

11/24/14 – Week 3 Day 3

General Warmup -Ladder Drills -Hip Mobility -Toe Touches -Roll Throughs Specific Warmup -BW Rev Hyper -Band Pull Aparts Plyos Wide Ladder Shuffle Dynamic 5 x long ladder Max Effort Hip Hinge (Horizontal) Barbell Hip Thrust up to 1RM @ 340 15 x 245 Accessory Lifts KB Rows 6 x 12 x 63 ESD/Conditioning TredSled 12 [...]

Read More →

11/24/15 – Monday – DE Lower

Deadlift 10 x 135 5 x 225 3 x 275 2 x 325 1 x 375 10 x 1 x 385 Hanging Leg Raise 10 x 10 Scorpion 5 x 10 x 275+single mini band Reverse Hyper 8 x 25 x some SA KB Carry 5 x 200′ x 70

Read More →
Page 1 of 41234»