Linear Conditioning
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x30 reps x3 sets
Didn’t do sprints…
Archive for the ‘Training Journal’ Category
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Dynamic Deadlift
Dynamic Deadlift – 60% x 3 reps x 8 sets – 295 lbs
Barbell Row – 50% x 10 reps x 3 sets – 105 lbs
Barbell Pullover – 50% x 10 reps x 3 sets – 65 lbs
Rear Deltoid Raise – 50% x 15 reps x 3 sets – 10 lbs
Barbell Biceps Curl – 50% x Fail x 3 sets – 70 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Effort Overhead Press
Maximum Overhead Press – 90% x 2 reps x 5 sets – 165 lbs
Close Grip Bench Press – 80% x 8 reps x 3 sets – 200 lbs
Dumbbell Incline Press – 80% x 10 reps x 3 sets – 35 lbs
Kazmaier (Kaz) Press – 80% x 12 reps x 3 sets – 90 lbs
Barbell Shrug – 80% x 20 reps 3 sets – 190 lbs
Multidirectional Agility
I did some conditioning today, but not what was prescribed.
Jump Rope – 3 min.
Side Bend – 50% x15 reps x3 sets – 52 lbs
Hanging Leg Raise – Bodyweight x15 reps x3 sets
Wrist Roller – 25 lbs x10 reps x 1 set
Went to Shawn Frankl’s Big Iron Gym tonight to try to redo my repetition Squat with a lower %. I got the 10 reps at 67.5% of my 1RM. It was just low enough to complete the challange while being close to what I was supposed to do. I need to work more on rep endurance so I am going to try to keep my % between 65 – 68% until I get my endurance up.
Repetition Squat
Repetition Squat – 75% x10 reps x 1 set – 135×5, 225×5, 350×2, 350×2, just can’t seem to do reps with the correct amount. Should I lower the % until I can do 10+ reps?
Leg Extension/Curl – 60% x12 reps x3 sets – 105/105 lbs
Calf Raise (one leg) – 60% x25 reps x3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x12 reps x 3 sets
Abdominal Crunch – Bodyweight x30 reps x3 sets
Workout – 11/14/14
Posted: November 14, 2014 in Training JournalTags: Linear Conditioning, Max Deadlift
Linear Conditioning
Again, didn’t do much conditioning.
Maximum Deadlift – 435 lbs x 2 reps x 3 sets (this was a carry over from yesterday’s workout)
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Helped wife with her workout.
Maximum Effort Deadlift
Barbell Shrug – 80% x 20 reps x 3 sets – 190 lbs
Barbell Row – 80% x 10 reps x 3 sets – 160 lbs
Headrest Rear Deltoid Raise – 80% x 15 reps x 3 sets (New Exercise) – 20 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 90% x 2 reps x 5 sets – 0 lbs (Not Completed)
For some reason I couldn’t do a single working set on the deadlift. I did 135 x 5, 225 x 3, 345 x 2, and nothing else. I am going to try to add this in at the beginning of tomorrow’s workout. I know I can do it.
Repetition Overhead Press
Repetition Overhead Press – 75% x 10 reps x 1 set – 135 lbs
Incline Barbell Press – 60% x 8 reps x 3 sets – 160 lbs x 2 sets, stopped due to shoulder hurting
Skull Crusher – 60% x Fail x 3 sets – 35 lbs x 30, 35 x 20, 35 x 20
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs, 20 lbs, 20 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Multidirectional Agility
Sorry, no drills again.
Side Bend – 50% x 15 reps x 3 sets – 52 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Heavy Hammer Gym 