Jog warm up
Sprint x 1
Farmers walk x 1
Jumps x 5
Sit ups: 11, 11, 11
Weighted side bends: 3 sets of 10, each side
Jog warm down
Conditioning: Wednesday, 29 February, 2012
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Monthly Archives: February 2012
Wednesday, February 29, 2012
Light squat: 57.5 x 5, 70 x 5, 85 x 5
5/3/1 bench: worked up to 100 x 10
Dumbbell row: 50 x 7 (x 3)
Dumbbell fly: 2 sets of 15 reps
Light face pulls between sets
Bench weight felt good. Left a rep or so in the tank.
Conditioning: Monday, 27 February, 2012
Jog warm up
Farmers walk x 1
Sprint x 1
Jumps x 5
Sit ups: 11, 11, 10
Side bends: 60 each side
Jog warm down
Monday, February 27, 2012
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Deadlift: worked up to 142.5 x 7*
Dumbbell bench press: 20 x 10, 25 x 8, 30 x 11
Light face pulls between sets
*No belt.
Conditioning: Wednesday, 22 February, 2012
Jog warm up
Farmers walk x 1
Stone carry x 1
Sit ups: 11, 10, 10
Side bends: 55 each side
Jog warm down
Deload: Wednesday, 22 February, 2012
Light squat: 55 x 5, 67.5 x 5, 82.5 x 5
Deload bench: worked up to 70 x 5*
Dumbbell row: 50 x 6 (x 3)
Dumbbell fly: 2 sets of 15 reps
Light face pulls between sets
Conditioning: Monday, February 20, 2012
Jog warm up
Sprints: 75% x 1, 90% x 1
Sit ups: 10, 10, 10
Side bends: 50 each side
Jog warm down
Deload: Monday, February 20, 2012
Light squat: 55 x 5, 67.5 x 5, 82.5 x 5
Deadlift: worked up to 97.5 x 5*
Dumbbell bench press: 20 x 10, 25 x 8, 30 x 10
Light face pulls between sets
*No belt.
Friday, February 17, 2012
5/3/1 squat: worked up to 127.5 x 5*
5/3/1 press: worked up to 72.5 x 3
Bodyweight pull up: 5, 5, 5
Weighted pull up: 15 kg x 3, 20 x 3, 25 x 2
Rest pause bodyweight pull up: 13 (7, 3, 3)
Light face pulls between sets
*No belt.
I’m getting over the cold now.
Wednesday, February 15, 2012
Light squat: 55 x 5, 67.5 x 5, 82.5 x 5
5/3/1 bench: worked up to 110 x 6*
Dumbbell row: 47.5 x 10 (x 3)
Dumbbell fly: 2 sets of 15 reps
Light face pulls between sets
*Still keeping a rep in the tank. Still feeling coldy, so no conditioning today. The rows were tough to get through in my weakened state. If this persists, I’m going to have to take some time off to get well.
Barbell Training 