Training Logs - A Week's Worth of Stuff

* I have been struggling to update daily so I decided to back to a 2-3 times per week format.

10/19/11 - Max Effort Close Grip
10 x Bar
5 x 95
4 x 115
3 x 135
2 x 165
1 x 185, 205, 225, 245, 265, 275
3 x 1 x 265 (90%)
TRX Rows
Level 2 x 20 x 3

* Didn't have a great spot here...I should PR this during my next 2 week cycle...

10/20/11
Pipe Roll &  Band Stretch...I think

* Didn't write it down...

10/21/11 - Explosion Day
KB Swing
2 Arms x 35, 45 x 10
1 Arms x 35, 45 x 10 each
2 Arms x 60 x 10 x 5 sets

EZ Curl Biceps
3 x 5 x 115
EZ Curl Close Grip
3 x 5 x 115

* The swings made my R Glute sore which means my SFMA work is kicking in...better = better!

10/22/11
OFF

10/23/11 ME Trap Deadlift Day
Pipe Rolls & Thoracic Extension Work
5 x 115
4 x 155
3 x 225
2 x 275
1 x 315, 345, 375, 405, 415, 435
3 x 1 x 405 (90%)
5 x 315
5 x 225
SFMA MSE, Stick, Band Stretch

* Hit a more recent training PR here with almost no sleep due to apnea...excited to see what I can do when rested. Altime PR is 455 - that's gotta go soon. Doing a good cooldown also kept me from getting stiff the next day - even better.

10/24/11 - Recovery
1 Mile x 3.0mph x 3-5% grade on Treadmill (20 Mins)
Big Ball Pot Stirs 3 x 5 each way
Cross Body Chops 3 x 5 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch

* This mile walk about killed me...out of shape! Have to stay on the cooldown work...helping me feel so much better...


10/25/11 - ME Chin Ups
10 x 50 lbs (pulldown)
5 x 100lbs
3 x 150lbs
2 x 200lbs
Jump Chin x 50%
Jump Chin x 75%
1 x BW, +5lbs-45lbs (5lb jumps)
Final Chin Up Weight - 310lbs
3 x 1 x BW+20 (290lbs)
DB Military Press 3 x 10 x 50lbs
Tri Push Down 100 x 12, 80 x 18, 60 x 22 (Bicep Curl 100 x 10, 80 x 15, 60 x 20) - No rest

* I think that final chin up might be an all time PR but I can remember the heaviest one I ever did at UTC...it was close. Definite training PR though...BOOYAH

10/26/11 - Recovery
5 Prowler Pushes x 20 yds x Hi/Lo
Side Plank Hip Raises 3 x 10 each way
Big Ball Inchworms 3 x 10 each x Black Band
Pipe Roll + Bottom of Feet + Achilles, Band Stretch

* I always feel better when pushing sled regularly...do work son!