Sledwork
100yd each way relays, teams of 5, 20yds per.
1x70lbs
1x80lbs
2x90lbs
2x100lbs
1x110lbs
2x120lbs
2x45lbs
Tuesday February 26 (deload week)
Press 75, 95, 115 all for 5
Close grip bench 115, 135, 155 all for 5
Deadlift 165, 205, 245 all for 5
Front squat 105, 135, 155 all for 5
Chins 10, 10, 10
Dips 10, 10, 10
Ab wheel with vest on 10, 10
Close grip bench 115, 135, 155 all for 5
Deadlift 165, 205, 245 all for 5
Front squat 105, 135, 155 all for 5
Chins 10, 10, 10
Dips 10, 10, 10
Ab wheel with vest on 10, 10
Friday February 22
Squat 245x5, 280x3, 310x4
RDL 195x5, 225x5, 250x5
Ab wheel 10, 8 (with vest), 8 (with vest)
Hip extensions 53lbs x10, x12
RDL 195x5, 225x5, 250x5
Ab wheel 10, 8 (with vest), 8 (with vest)
Hip extensions 53lbs x10, x12
Wednesday, February 20
Sled work--4 man relays
80lbs for 25yds per, 2 round trips
90lbs for 20yds per, 2 round trips
100lbs for 20yds per, 2 round trips
110lbs for 20yds per, 1 round trip
45lbs for 25yds per, 2 round trips
80lbs for 25yds per, 2 round trips
90lbs for 20yds per, 2 round trips
100lbs for 20yds per, 2 round trips
110lbs for 20yds per, 1 round trip
45lbs for 25yds per, 2 round trips
Tuesday February 19
Deadlift 305x5, 345x3, 385x6
Front squat 165x5, 190x5, 215x5
Hanging leg raises 12, 10, 8
Front squat 165x5, 190x5, 215x5
Hanging leg raises 12, 10, 8
Monday, February 18
Press 135x5, 155x3, 175x4
Close grip bench 175x5, 195x5, 225x5
Weighted chins 70x2, 80x2, 90x1, 100x1
DB hammer curls 40s x13, x10, x11
Dips (1 min rest) 12, 12, 12, 12
Close grip bench 175x5, 195x5, 225x5
Weighted chins 70x2, 80x2, 90x1, 100x1
DB hammer curls 40s x13, x10, x11
Dips (1 min rest) 12, 12, 12, 12
Week of February 11
Monday
Press 135x3, 145x5, 165x6
Close grip bench 155x8, 185x8, 205x6
DB hammer curls 35s x14, 40s x10
Tuesday
Deadlift 285x3, 325x3, 365x6
Front squat 155x8, 185x8, 205x6
Wednesday
Sled work: 100yd round trips switching off every 20yds. 1x70lbs, 2x80lbs, 2x90lbs, 1x100lbs, 2x45lbs
Thursday
Bench 210x3, 240x3, 270x7
Incline 145x8, 165x8, 190x6
DB rows 110x18, x18
Dips (1 min rest) 12, 12, 12
Friday
Squat 230x3, 260x3, 295x5
RDL 185x8, 210x8, 235x6
Ab wheel 3 sets of 10
Press 135x3, 145x5, 165x6
Close grip bench 155x8, 185x8, 205x6
DB hammer curls 35s x14, 40s x10
Tuesday
Deadlift 285x3, 325x3, 365x6
Front squat 155x8, 185x8, 205x6
Wednesday
Sled work: 100yd round trips switching off every 20yds. 1x70lbs, 2x80lbs, 2x90lbs, 1x100lbs, 2x45lbs
Thursday
Bench 210x3, 240x3, 270x7
Incline 145x8, 165x8, 190x6
DB rows 110x18, x18
Dips (1 min rest) 12, 12, 12
Friday
Squat 230x3, 260x3, 295x5
RDL 185x8, 210x8, 235x6
Ab wheel 3 sets of 10
Week of February 4
Monday 2/4
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6 1 minute rest between each, gassed quick after the CGBP
Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks
Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs
Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills
Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6 1 minute rest between each, gassed quick after the CGBP
Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks
Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs
Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills
Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10
Deload Week, 1/29 through 2/1
Tuesday 1/29/2013
Press 75x5, 95x5, 105x5
CG Bench 105x5, 125x5, 150x5
Deadlift 160x5, 200x5, 240x5
Front squat 100x5, 125x5, 150x5
Chins 4 sets of 10
Dips 4 sets of 11 (1 min rest in between)
Wednesday 1/30/2013
Sled work
4x25yd with 135lbs, sprint remainder
4x25yd with 90lbs, sprint remainder
2x10yd with 90lbs
Friday 2/1/2013
Bench 120x5, 145x5, 175x5
Incline 95x5, 115x5, 140x5
Squat 135x5, 165x5. 185x5
RDL 135x5, 145x5, 175x5
Chins 3 sets of 10
Dips 3 sets of 12 (1 min rest)
Sled work: 8 rounds of 20yds (90lbs) with 10 deep breaths in between. Kept decent pace.
Press 75x5, 95x5, 105x5
CG Bench 105x5, 125x5, 150x5
Deadlift 160x5, 200x5, 240x5
Front squat 100x5, 125x5, 150x5
Chins 4 sets of 10
Dips 4 sets of 11 (1 min rest in between)
Wednesday 1/30/2013
Sled work
4x25yd with 135lbs, sprint remainder
4x25yd with 90lbs, sprint remainder
2x10yd with 90lbs
Friday 2/1/2013
Bench 120x5, 145x5, 175x5
Incline 95x5, 115x5, 140x5
Squat 135x5, 165x5. 185x5
RDL 135x5, 145x5, 175x5
Chins 3 sets of 10
Dips 3 sets of 12 (1 min rest)
Sled work: 8 rounds of 20yds (90lbs) with 10 deep breaths in between. Kept decent pace.
Back on 5/3/1. 1/8/2013 through 1/26/2013
Tuesday 1/8/2013
Press: 115x5, 135x5, 150x7. No belt/shoes
Close grip bench: 125x10, 155x10, 175x10
Weighted chins: 55x5, 60x5, 60x7
Dips: 8, 8, 8, 8
Airdyne: 10 mins@90% 192 calories
Press: 115x5, 135x5, 150x7. No belt/shoes
Close grip bench: 125x10, 155x10, 175x10
Weighted chins: 55x5, 60x5, 60x7
Dips: 8, 8, 8, 8
Airdyne: 10 mins@90% 192 calories
Wednesday 1/9/2013
Deadlift: 265x5, 295x5, 340x5. No chalk
Front squat: 125x10, 150x10, 170x10
Hip extension: 50lbs x10x3
Decline situps: 10x10, 25x8x2
Deadlift: 265x5, 295x5, 340x5. No chalk
Front squat: 125x10, 150x10, 170x10
Hip extension: 50lbs x10x3
Decline situps: 10x10, 25x8x2
Friday 1/11/2013
Bench: 185x5, 225x5, 250x8
Incline: 115x10, 140x10, 165x10
Chins: 50x5, 55x5, 65x6
Dips: 40x5, 45x5, 55x7
Airdyne: 1 minute sprint with 3 minute recovery. 36 cals, 35 cals
Bench: 185x5, 225x5, 250x8
Incline: 115x10, 140x10, 165x10
Chins: 50x5, 55x5, 65x6
Dips: 40x5, 45x5, 55x7
Airdyne: 1 minute sprint with 3 minute recovery. 36 cals, 35 cals
Saturday 1/12/2013
LBBS: 205x5, 240x5, 270x10. Easy, didn't want to push too much on first day back with low bar
RDL: 145x10, 175x10, 200x10
Decline situps: 25lbx x8, x7, x5. Little too steep on the bench this time.
LBBS: 205x5, 240x5, 270x10. Easy, didn't want to push too much on first day back with low bar
RDL: 145x10, 175x10, 200x10
Decline situps: 25lbx x8, x7, x5. Little too steep on the bench this time.
Monday 1/14/2013
Press: 125x3, 140x3, 160x7
Close grip bench: 150x8, 175x8, 200x6
Chins: 55x3, 60x3, 65x7
Dips: 4 sets of 12
Press: 125x3, 140x3, 160x7
Close grip bench: 150x8, 175x8, 200x6
Chins: 55x3, 60x3, 65x7
Dips: 4 sets of 12
Tuesday 1/15/2013
Deadlift: 280x3, 320x3, 360x6
Front squat: 150x8, 170x8, 195x6
Hip extension: 50x10x3
Hanging leg raises: 10, 10
Basketball court suicide sprints: 31s, 33s, 33s, 34s with 1 minute rest after each
Deadlift: 280x3, 320x3, 360x6
Front squat: 150x8, 170x8, 195x6
Hip extension: 50x10x3
Hanging leg raises: 10, 10
Basketball court suicide sprints: 31s, 33s, 33s, 34s with 1 minute rest after each
Thursday 1/17/2013
Bench 205x3, 235x3, 265x7
Incline 140x8, 165x8, 185x6
Dips 45x3, 50x3, 55x7
DB rows 110x12, x12
Bench 205x3, 235x3, 265x7
Incline 140x8, 165x8, 185x6
Dips 45x3, 50x3, 55x7
DB rows 110x12, x12
Friday 1/18/2012
Squat 225x3, 255x3, 285x6
RDL 175x8, 205x8, 230x6
Squat 225x3, 255x3, 285x6
RDL 175x8, 205x8, 230x6
Tuesday 1/22/2012
Press: 135x5, 150x3, 170x4
Close grip bench: 165x5, 190x5, 215x5
Chins: 55x5, 60x3, 70x5
Dips: 45x5, 50x3, 62x7
Press: 135x5, 150x3, 170x4
Close grip bench: 165x5, 190x5, 215x5
Chins: 55x5, 60x3, 70x5
Dips: 45x5, 50x3, 62x7
Wednesday 1/23/2012
Deadlift 295x5, 340x3, 380x3
Front squat 160x5, 185x5, 210x5
Ab wheel 8, 8 8
Hip extension 53 x10, x10, x10
Deadlift 295x5, 340x3, 380x3
Front squat 160x5, 185x5, 210x5
Ab wheel 8, 8 8
Hip extension 53 x10, x10, x10
Friday 1/25/2013
Bench: 225x5, 250x3, 280x5
Incline: 150x5, 175x5, 205x5
DB rows: 110 x15, x15
Dips: 4 sets of 10, rest 1 minute between sets
Bench: 225x5, 250x3, 280x5
Incline: 150x5, 175x5, 205x5
DB rows: 110 x15, x15
Dips: 4 sets of 10, rest 1 minute between sets
Saturday 1/26/2013
Squat 240x5, 270x3, 300x4
RDL 185x5, 215x5, 245x4
Hanging leg raises 12, 12
Squat 240x5, 270x3, 300x4
RDL 185x5, 215x5, 245x4
Hanging leg raises 12, 12
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