Saturday, September 28, 2013

Meet Prep Week 1

Sunday
Squat w/ wraps 385x1, 405x1, 425x1, 455x1, 465x1
Squat 325x3, 335x3, 345x3
Bench w/ slingshot 275x1, 285x1, 295x1, 305x1, 315x1, 325x1, 335x1, 345x1, 355x1, 255x3, 265x3, 275x3, 285x3, 185 2x5

Mon
Squat high bar 365x1,375x1,385x1,395x1,405x1
Deadlift 495x1, 315 3x3 paused
Btn press 135 6x5
Curl 65 6x5

Tues
Squat 275x8, 295x8, 315x8
Bench 185x8, 195x8, 205x8, 225x8
BB Row 135x6, 155x6, 185 3x6, 185 2x5

Wed
Reverse band squat 495, 505, 515 2x1, 525, 535 2x1, 375x3, 395x3, 415x3
reverse band bench 275, 285, 295, 315, 325, 335, 235x3, 245x4, 255x3, 265x3, 275x3, 285x3
face pulls 3x20
curls 3x10

Thurs
Highbar Squat 365, 375, 385, 395, 405, 415, 285x3, 295x3, 305x3, 315x3, 335x3, 205x5
Bench 255, 265, 275, 285, 295, 305, 225x3, 235x3, 245x3, 155 2x5
30 pull ups

Fri 
Reverse band squat to 525x1, 365x3, 385x3, 405x3, 425x3, 445x3, 465x3
Reverse band bench to 375x1, 275x3, 295x3, 305x3, 185x5
sumo dl 455x5

Friday, September 20, 2013

week 9 switching phase/deload

Sun
Squat 315 3x5
cg bench 225 3x5
high pulls 95lbs 3x6, 2x10
db shoulder 25lbs 1x20, 4x15

Tues
Squat 275 2x10
Bench 185 2x10
Conv dead 225 3x5
Db row 50 2x20, 1x10
Tricep press down 50 reps

Thurs
Box squat 225 4x5
Wide grip bench 185 4x5
leg press 3x20
face pulls 3x20

Tuesday, September 10, 2013

week 8 training

Fri
lowbar squat to 425x1
pin 8 concentric squats 405 3x3, 495 5x1
cg bench 285x1, 245 3x5 (slingshot)
chinups +10lbs 10x3

Sat
Highbar squat 405x1, 365x1, 275x3 (3rd 5 breath pause)
Military press 175x1
Btn pp 135 3x5, 155 2x5
Klokov press 135 3x3
Single leg calf work
Face pulls

Sun
front squat 335x1, 225x5 (5th 5 breath pause)
pin 5 concentric gm 185 6x3
cg bench 295 5x1, 275x1, normal grip 225x5, 135x10
single leg calf work

Mon
highbar squat 385 3x1, 315x3
cg bench 315x1, 275x2, 255x4 (last rep long pause)
conv dead 365 6x1
block pulls from knees sumo 365 8x3, 405x1, 495x1, 585x1

Tues
front squat 335x1, 315x2pr
anderson squat pin 7 315 5x3, 405x1, 495x1
military press 185 2x1, 195x1
btn pp 135 3x5, 155x1, 185x1, 205x1, 225x1 pr
klokov press 135x3, 135x5
curls 85lbs 4x6

Wed
Highbar to 405x1, 315x4 last paused
Bench 315x1, 265x4
Pull-ups 35 total

Thurs
Front squat to 345x1, 275x4
Military press 185x1, 155x5
Btn pp 135 1x7
Sumo dl 365 8x1

Saturday, September 7, 2013

Week 7 training

Fri
Lowbar squat to 435x1, 455x2 wrapped
Squat off pin 7 365 6x3
Close grip bench 285x1, 265x3
Barbell row

Sat
Highbar squat 405x1
Military press 185x1, 155 3x3
Db sldl 80s 5x5
Reverse flys

Sun
Front squat 275x1, 285x1, 295x1, 315x1, 325x1, 355x1pr
Cg bench 295x1, 315x2 (slingshot), 255x4

Mon
Highbar squat 405x1
5 breath pause squat 275x1, 315 3x1
cg bench 305x1, 295 2x2 rep pr
conv dead 365 5x1
sumo lockouts 405x3, 495 5x3

Tues
Started breathing pause my warmups 
Front squat 315
Pin 6 conc gm 225 10x3
Military press 185, 135 10x3
Pull-ups
Curls 5x5

Wed
Squat highbar 405x1, 315x5 (5th rep, 5 breath pause)
cg bench 315 3x1, 255x5 (5th rep long paused)
barbell row 185 8x4
single leg calf work

thurs
front squat to 325x1, 255x4
military press to 195x1, 155 12x2
sumo dl 365 5x1