A1 MP 47.5x5, 55x3, 62.5x5[PR]
A2 Neutral pullup BWx12,8,8
B1 CG 3-board 80x8,8,7
B2 Alt DB hammer curl 20'sx10,10
C1 DB side lateral 10'sx15
C2 Neck harness 15x20
+45s band pec & lat stretches
Saturday 29 November 2008
Friday 28 November 2008
Training 28th Nov 2008: DL Asst.
A Sumo DL 120x5, 140x5, (straps on)140x6
B1 Iso squat 120x6,6,6
B2 Cybex bench shrug 170x15,15
B3 Kroc row 30x20
+45s ad/pf/calf stretches
B1 Iso squat 120x6,6,6
B2 Cybex bench shrug 170x15,15
B3 Kroc row 30x20
+45s ad/pf/calf stretches
Thursday 27 November 2008
Training 26th Nov 2008: BP
A Bench 70x5, 80x5, 92.5x5[PR]
B1 Neutral cable row #8x12,10,8
B2 Bar pushdown #10x20,15,15
+45s band pec stretch
B1 Neutral cable row #8x12,10,8
B2 Bar pushdown #10x20,15,15
+45s band pec stretch
Tuesday 25 November 2008
Training 24th Nov 2008: SQ
A Squat 105x5, 120x5, 135x7[PR]
B1 Walking lunge 25'sx6,6,6
B2 Roman chair situps BWx15,15,15
+45s ad/pf stretches
B1 Walking lunge 25'sx6,6,6
B2 Roman chair situps BWx15,15,15
+45s ad/pf stretches
Sunday 23 November 2008
Friday 21 November 2008
Training 21st Nov 2008: DL
A DL 135x3, 155x3, 175x3
*Way harder than this should have been. Perhaps more time off the DL post-meet would have been wise...
B1 Uni kneeling leg curl 20x15,15,15
B2 Hanging leg raise w. curlup BWx8,8,8
B3 45o back raise vs. green band x15,15,15
*Way harder than this should have been. Perhaps more time off the DL post-meet would have been wise...
B1 Uni kneeling leg curl 20x15,15,15
B2 Hanging leg raise w. curlup BWx8,8,8
B3 45o back raise vs. green band x15,15,15
Wednesday 19 November 2008
Training 19th Nov 2008: BP
A Bench 75x3, 85x3, 97.5x3[PR]
B1 Neutral seated row 150x12,10,8
B2 Side lateral 10'sx18,12,10
C1 Crossface extn. 7.5x15,15
C2 Alt DB hammer curl 17.5'sx15,15
+30s band pec stretch
B1 Neutral seated row 150x12,10,8
B2 Side lateral 10'sx18,12,10
C1 Crossface extn. 7.5x15,15
C2 Alt DB hammer curl 17.5'sx15,15
+30s band pec stretch
Tuesday 18 November 2008
Training 18th Nov 2008: SQ
A Squat 112.5x3, 127.5x3, 145x3[PR]
B1 GHR w. miniband BWx10,10
B2 Leg extn. 170x20,15
C1 Roman chair BWx15,15
C2 Seated calf 40x15,15
+45s ad/ham stretches
B1 GHR w. miniband BWx10,10
B2 Leg extn. 170x20,15
C1 Roman chair BWx15,15
C2 Seated calf 40x15,15
+45s ad/ham stretches
Sunday 16 November 2008
Training 16th Nov 2008: Military Press
A1 MP 45x3, 52.5x3, 57.5x6[PR]
A2 Neutral chins BWx10,10
B1 CG 3-board 80x5,5
B2 Trap bar drag row 70x15,15
+ 45s band doorway stretch
A2 Neutral chins BWx10,10
B1 CG 3-board 80x5,5
B2 Trap bar drag row 70x15,15
+ 45s band doorway stretch
Sunday 9 November 2008
Wednesday 5 November 2008
Training 5th Nov 2008: Bench
4 days to meet.
A Bench 80x5, 90x3, 100x2[PR]
B Lateral raise 10'sx16
C Neutral row 140x12
A Bench 80x5, 90x3, 100x2[PR]
B Lateral raise 10'sx16
C Neutral row 140x12
Monday 3 November 2008
Training 3rd Nov 2008: Sq
6 days til meet.
A Squat 117.5x5, 132.5x3, 147.5x2[PR]
B1 Leg extn 170x15,15
B2 Seated calf raise 40x15,15
A Squat 117.5x5, 132.5x3, 147.5x2[PR]
B1 Leg extn 170x15,15
B2 Seated calf raise 40x15,15
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