Tuesday January 31, 2012

A) Foam rolling series
B) 30 minutes incline treadmill walk
C1) Conventional Deadlift: 8’s 154.3/70, 220.5/100, 242.5/110, 264.6/120, 286.6/130, 297.6/135
C2) Mini band pull aparts: 5×15
C3) Close Grip Incline: 5×5 88.2/40, 110.2/50, 121.3/55, 132.3/60, 137.8/62.5
D1) Barefoot SSB Pause Squat: 8×2 225/102.1
D2) 1/2 kneeling DB Shoulder Press: 2×12 30/13.6
D3) Bent over rear delt fly: 2×12 10/4.5
E) SSB Squat: 2×16 135/61.2, 155/70.3
F) Spin Bike – 1 minute hard/1 minute recovery: 10 minutes
G) 5 minutes cooldown bike
H) Static stretch

Good workout. Deadlifts felt really strong today. I think I need to take a bit of time off the SSB, as I feel a strange pain in my left knee when I do it because I think it forces it to track wrong. I don’t think it’s anything serious, just don’t want to aggravate it more.

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Sunday January 29, 2012

A) Foam rolling series
B) Mobility warm up
C1) SSB Squats: 5’s w/purple mini bands doubled from hole 3: 135/61.2, 185/83.9, 225/102.1, 230/104.3, 235/106.6
C2) Chin Ups: 5×2
D1) Mini band internal rotations: 4×15/side
D2) Mini band external rotations: 4×15/side
E1) Single arm DB Shoulder press: 3×6/arm 30/13.6, 40/18.1, 40/18.1
E2) DB Romanian Single Leg Deadlifts: 3×8/leg 30/13.6, 40/18.1, 40/18.1
E3) Landmines: 3×12/side 55/24.9
F1) SSB Goodmornings: 3×8 115/52.2, 135/61.2, 155/70.3
F2) TRX Rip Hockey Slapshot: 3×10/side (Heavy band)
F3) 2 point DB bent over row: 3×10 40/18.1
G1) Legs Up Bench: 5’s 135/61.2, 155/70.3, 170/77.1, 181.9/82.5, 192.9/87.5
G2) Solo Pfister Hypers: 5×15 6.6/3
H) 30 minutes incline treadmill walk
I1) 2 board legs up bench: 3×3 231.5/105
I2) Plank w/33.1/15 on back: 3×30 seconds
J) Quick static stretch

SSB squats were tough today. Legs are sore already! Going off track from the program a bit, and just going by what I feel like doing physically and mentally. We’ll see if I get back on track, or stick with this until Nationals.

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Saturday January 28, 2012

A) Foam rolling series
B) Mobility warm up
(Did 20-30 minutes of A and B)
C) 15 minutes treadmill incline walk
D) Spin Bike Intervals – 20 seconds hard/20 seconds recovery – 30 intervals
E) 5 minutes cooldown bike
F) Static stretch (about 20 minutes)

Didn’t feel like training today, so subbed cardio for it. We’ll see what tomorrow brings.

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Friday January 27, 2012

A) Foam rolling series
B) Mobility warm up
C) Speed Bench: 9×3 126.8/57.5
D1) Competition grip 2 second pause bench: 6’s 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
D2) 5/2.3 side lying external rotation: 3×12/side
E1) Competition grip 2 second pause 2 board bench: 6’s 187.4/85, 198.4/90, 209.4/95
E2) Purple band ab pulldown: 3×20

Basketball game

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Thursday January 26, 2012

Wore my thermal shorts for this workout, as I forgot any other shorts to train in!

A) Foam rolling series
B) Mobility warm up
C) 10 minutes bike
D) High Bar Pause Squats: 8×2 231.5/105
E1) DB Bench: 3×10 60/27.2
E2) TRX Rip Slap Shot: 3×10/side (heavy band)
F1) Sumo Deadlift off 2 board: 4×7 253.5/115, 264.6/120, 275.6/125, 286.6/130
F2) TRX Rip squat bar position twists: 3×10/side (heavy band)
G) Solo Pfister Hypers w/6.6/3: 4×15

Basketball game last night, so didn’t train.

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Tuesday January 24, 2012

A) Foam rolling series
B) 15 minutes bike
C) Conventional Deadlift off 2 board: 3×8 253.5/115, 264.6/120, 270.1/122.5
D1) Incline Bench (pinkies on rings: 5×6 110.2/50, 121.3/55, 121.3/55, 121.3/55, 121.3/55
D2) Abs on hyper: 4×10
E) Safety Squat Bar Squats: 4×4 135/61.2, 185/83.9, 225/102.1, 235/106.6, 245/111.1, 255/115.7, 260/117.9
F) Weighted Hypers: 3×12 35.3/16

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Monday January 23, 2012

A) Foam rolling series
B) Mobility warm up
C) 10 minutes bike
D1) Legs Up Bench 2 Board: 4×8 (middle finger on rings): 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90, 203.9/92.5
D2) Plank: 4×60 seconds
E1) 3 Board Bench: 3×8 209.4/95, 214.9/97.5, 220.5/100
E2) Purple band ab pulldown: 4×20
F1) Face Pulls w/singled mini band: 4×15
F2) EZ Curl Bar Lying Triceps Extension: 3×10 70.5/32, 70.5/32, 76.1/34.5
G1) Standing TRX Fall Outs: 3×10
G2) Chin Ups (slow decent): 3×2
H) Static Stretch
I) 5 minutes squat hold

Good bench workout. Started a new variation of my program for Nationals today that Stinn created.

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Saturday January 21, 2012

*wearing elbow sleeves/thermal shorts*
A) Foam rolling series
B) 10 minutes bike
C) Mobility warm up
D) High bar Squat: 44.1/20x15, 165.3/75x12, 187.4/85x10, 209.4/95x8, 231.5/105x6, 253.5/115x4, 275.6/125x2, 286.6/130x2, 297.6/135x2
E1) Rear elevated BB Split squat: 4×4/leg 110.2/50, 121.3/55, 132.3/60, 137.8/62.5
E2) Chin Up w/purple band under feet: 8×4
E3) Ab Roller: 4×15
*Elbow sleeves/thermal shorts off*
F1) Bent over alternating DB rows: 2×60 seconds 30/13.6
F2) Single leg DB Romanian Deadlifts: 2×10/side 30/13.6
G1) DB Floor Press: 2×60 seconds 30/13.6
G2) 1/2 Kneeling DB Lateral raise: 2×60seconds 10/4.5
H) Intervals – spin bike: 20 seconds hard/20 seconds recovery: 18 rounds
I) 5 minutes cooldown bike
J) 5 minutes static stretch

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Friday January 20, 2012

A) Mobility warm up
B) Foam rolling series
C1) Legs up bench – pinkies on rings – 10’s 44.1/20, 110.2/50, 121.3/55, 132.3/60, 143.3/65, 148.8/67.5, 154.3/70
C2) Side bends w/52.9/24: 3×15/side

Just a quick workout, then off to a basketball game (where we only had 4 players, so played the entire game!). I had a massage yesterday, so took it as an extra day off for this impromptu deload week!

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Wednesday January 18, 2012

A) Foam rolling series
B) Mobility warm up
C1) Safety Squat Bar Squat: 8’s 45/20.4, 95/43.1, 135/61.2, 175/79.4, 190/86.2, 200/90.7, 210/95.3, 220/99.8, 230/104.3
C2) Close Grip Bench: 10’s 44.1/20, 110.2/50, 121.3/55, 132.3/60, 132.3/60, 137.8/62.5, 137.8/62.5, 143.3/65, 143.3/65
D1) TRX 45 degree rows: 2×60 seconds AMRAP
D2) DB Biceps curl: 2×60 seconds AMRAP 15/6.8
D3) DB Triceps Headcavers: 2×60 seconds AMRAP 15/6.8
E1) Push Ups from knees: 2×60 seconds AMRAP
E2) Lateral Squat holding 35.3/16 kettlebell: 2×15/side
F) Spin Bike: 20 seconds hard/20 seconds recovery: 18 intervals
G) 5 minutes cool down bike
H) 10 minutes static stretch

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