AM Mobility

Sunday, December 29, 2013

AM mobility work
20 min Airdyne
10 min weighted vest incline

Just working out some vacation sloth. Training starts again tomorrow.

Squats

Monday, December 23, 2013

Back in town for a couple of days so I thought I'd give the new plan a run through. 

Squats (TM=455)
5xbar,95,140,185,230,275
3x320,365
1x410

PR Set
3x455 (needed 8 but didn't push it tonight)

Joker
1x505

FSL
SSB Squats
5 sets of 5 x 245

T-Bar Rows
3 sets of 10-20

Decline Abs
3 sets of 10

Throughout:
Box Jumps
Pullaparts
Face Pulls

Squat / Bench / SLDL

Saturday, December 14, 2013
Needed to do something session

I haven't done anything (except a small amount of rolling) since the meet Sunday. The first few days I was insanely sore and the last few I've been sick. Needed to get in and do something today as I will be on vacation the next 2 weeks and training will be hit and miss (mostly miss).

Agile 8
Box Jumps 3 sets of 5 from a deep squat onto the 24" box.

SSB Squat
5x225
5x275
3x315
5x275
5x225

Bench
5x225
3x275
7x315

SLDL with 4" Deficit
3 sets of 10 reps with 135 (this was for stretching purposes)

EZ Bar Curls
2 sets of 20 reps

3 sets of 20 each throughout
Face Pull
Pull aparts
Dislocates
Rear Delt Raises

That was it for today.

Meet Results

Meet Day
Sunday, December 8, 2013


Squats
1x500
1x555 (5# meet PR)
0x600

Bench
1x330
1x375 (tied meet PR)
0x385

Deads
1x550
1x580
1x620 (All time PR)

Total = 1550 (18# PR Total)

Pre-Meet Training

Monday, December 2, 2013
Last Training Before the Meet

We're going to be out of town the next few days so this was my last session before the meet on Sunday. All of this was done for "mobility" purposes.

Squat
Just worked up to some singles with 315.

Bench
Worked up to 3x275

Deadlift
Just did some dive bombs with 225

Pretty boring stuff but it's all I needed. The rest of the week will just be Agile 8 and other mobility stuff on the road. We get back in town Thursday night and will start setting up the meet on Friday.