Prowler

Saturday, November 30, 2013

Mobility
Prowler x 10 trips
Mobility      

Squat-Bench

Friday, November 29, 2013
Meet Prep

Squats
5xbar,135,225,275
3x315
1x365

Bench
5xbar,135,185,225
3x275

That was all for tonight. After going heavy earlier in the week it was just lots of mobility work and some light squats and bench.      

Deadlift Meet Prep

Wednesday, November 27, 2013
Meet Prep

Deads
5x135,225,315
3x365,405
1x455,510,565 (this was a good lift for me as I pulled "from the floor" vs. my usual "dive bomb" technique. This is the most I have pulled non-dive bomb).
The 565 was pretty smooth so I did something I don't usually do and went for a PR.
0x625 (I also pulled this from the floor. I got it 1/2 way up my shins and realized it was too far out and just dropped it. Had it been a meet I would have fought it with my back and tried to bring it back in but that's only worth the risk when it matters. I was pretty happy with this as just the fact it came off the floor put me in the right mindset for the meet.

Press
5xbar,95,135
3x165,185
1x215,225
The 225 felt incredibly heavy so I called it there.

We have our annual 7:30am Thanksgiving Conditioning Fest at the gym in the morning. This usually consists of a lot of Prowler and sled trip. I will be sandbagging as I don't want to mess myself up a week out from the meet.

Happy Thanksgiving to all!      

Squat and Bench Testing

So tonight I decided to test the water and see where I was at. I decided to work up to aggressive openers or potential 2nd lifts.

Squats
7xBar
5x135,225
3x275
1x315,365,405,455,505,555 (this was a very good rep and exactly how I wanted it to go.

Bench
10xbar
5x135,185,225
3x275
1x300,350 (easy with a long pause)
Miss x 400 (this was so close - yet so far)

All in all the perfect night to get me mentally ready for the meet, I am now 100% sure I'm doing it.      

SSB Squats

Thursday, November 21, 2013
Week 2 of 12

AM
20 min Airdyne

PM
SSB Squats (5's Progression - Ladder)
5x250
5x285
5x320
5x285
5x250
This is the best my squats have felt since the NOV meet. They are light but they were fast and comfortable which NONE of my squats have been lately. This makes me happy! Had to leave to transport kids so it was a squat and leave night.

Football Bench

Wednesday, November 20, 2013
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Week 2 of 12

Football Bar Bench Press
5x135
5x140
5x160
5x180
Realized I wrote down the wrong numbers at this point so I just did the correct weights in reverse order.
5x225
5x200
5x175
This all went well once I had the correct weights loaded.

TBDL and Swiss Bar Press

Monday, November 18, 2013
Week 2 of 12

AM
Airdyne x 20 min

PM
Agile 8
Box Jumps
5x24"
3,3x30"

Trap Bar DL (3's Progression)
3x335
3x380
3x430

Football Bar Press (5's Progression)
5x125
5x140
5x160

Back Raise
3 sets of 10 reps

Weighted Sit Ups
3 sets of 10 reps

3x20 reps stuff
Pullaparts
Facepulls
Rear Delt Raises

This week is a done using the "alternate" bars for either 3's or 5's progression.

Lonely training tonight:

Tim - Wrestling
Mitch - Dumb
Kevin - Super Oscar

Squats and Bench

Monday, November 11, 2013
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Week 1 of 12

AM
10 min Airdyne
10 min weighted vest incline walk

PM
Agile 8

Bench
5 sets of 5 x 270

Squat
5 sets of 5 x 315
(This was scheduled for 8 sets of 5 reps but I'm easing into the volume as I still have a slight adductor twinge and don't want to aggravate it).

DB Rows
15x100
10x150
20x100

Decline Abs
3 sets of 10 with 10# behind head

Throughout:
Box Jumps - 3 sets of 5 reps
Pullaparts, Facepulls, Rear Delts 3 sets of 20 each