Training 31st Jan 2009: DL/GPP 1.1.3

Very sore hamstrings.

Mobility warmup

A1 Sumo deadlift 115x5, 130x5, 150x5
A2 RDL 60x8,8
B1 Cybex iso pulldown 100x8,8
B2 Cybex adv. shoulder press 80x8,8
C1 BB rev. lunge 60x8,8
C2 Seated calf 70x8,8
D1 Plank 2x45s

At home: rolling + stretching

Training 29th Jan 2009: HIIT

KB swings @ 40kg

10 sets of 10 reps in 10mins

Training 28th Jan 2009: BP/GPP 1.1.2

Mobility warmup

A1 Bench 70x5, 77.5x5, 87.5x9
B1 One arm Cybex CSR 80x7
C1 DB flye 20'sx8
C2 DB bent lateral 15'sx8
D1 Rolling tri extn vs mini 15'sx6
D2 DB curl 15'sx6
E1 Plank 2x45s
F1 Chin machine abs #3x15,15
F2 45o back raise vs green band x15,15
F3 Hanging leg raise BWx15,15

At home - foam rolling/tennis ball + stretching

Training 26th Jan 2008: SQ/GPP 1.1.1

Mobility warmup

A Squat 110x5, 127.5x5, 145x5[PR]
B GHR w. miniband BWx15
C1 Pullups BWx11
C2 Military press 50x12
D1 Stepups 25'sx15
D2 Standing calf raise 180x12
E1 Ghetto reverse hyper BWx15,15

At home
A1 Plank 2x45s
A2 Spreadeagle medball situp 2x15@2kgs
A3 Seated medball rotation 2x15@2kgs

Foam rolling/tennis ball + stretching

Training 25th Jan 2009: DL

Trained with The Rush.

A Sumo DL 140x3, 150x3, 160x5
B Military press 60x5, 65x1
C Various stuff x many

Training 21st Jan 2009: BP

A Bench press 72.5x3, 82.5x3, 92.5x5
B T-bar row to chest, wide-grip 50x10,8,6

Training 20th Jan 2009: KB Conditioning

24kg KB on all exercises
A1 KB clean & press x6
A2 DB renegade row @18kg x6
A3 KB TGU x3/side
A4 Single-arm KB squat x8
A5 One-hand KB swing x15

2 rounds.

Training 19th Jan 2009: SQ

A Squat 110x3, 135x3, 152.5x3

Training 18th Jan 2009: MP

A1 Military 50x3, 55x3, 62.5x5
A2 Pullups BWx11, neutral chins BWx8, chins BWx6

Training 24th Dec 2008: DL

A Sumo deadlift 110x5, 127.5x5, 135x12[PR]
B Wide-stance GM 95x5,5,5
+20s ad stretch

Training 23rd Dec 2008: BP

A1 Bench press 65x5, 75x5, 85x10[PR]
A2 T-bar row to chest 55x8,7,6

Training 20th Dec 2008: MP

A1 Military press 46x5, 51x5, 57x8[PR]
A2 Pullups BWx12, chins BWx8, close-grip pullups BWx8

Training 21st Dec 2008: SQ

A Squat 110x5, 125x5, 140x5
B1 Iso squat 130x8,8,8
B2 Chin machine abs #5x10,10,10
+45s ad stretch

Training 18th Dec 2008: DL

A Sumo DL 120x3, 135x3, 152.5x6[PR]
B1 GM (wide) 90x5,5,5
B2 Cybex leg press 300x10,10,10
C1 Uni leg curl 30x15
C2 Leg extn 185x20
+45s ad/hip stretches

Training 17th Dec 2008: BP

A Bench 80x3, 90x3, 100x2
B1 T-bar row to chest 50x10,8,6,6
B2 Bar pushdowns #12x15, #13x14, #14x10,8
C Thib pulldown/row #15x10

Training 15th Dec 2008: SQ

A Squat 115x3, 132.5x3, 147.5x5[PR]
B1 Iso squat 120x8,8,8
B2 Standing abs vs chin machine #4x12,12

Training 14th Dec 2008: MP

A1 Military press 47.5x5, 55x4, 60x6[PR], 70x1[PR]
A2 Pullup x10, Chinup x8, Neutral chin x8
B1 CG 3-board 85x5,5,5
B2 DB shrug 50'sx15,8,15
C1 Alt db hammer curl 20'sx13
C2 Neck harness 10x25
C3 DB side lateral 10'sx20

Training 12th Dec 2008: DL (Deload)

A Sumo DL 100x5,5,5
B1 GM, wide 90x5,5,5
B2 45o leg press 200x12,12,12
C1 Uni leg curl 25x20
C2 Leg extn 170x20
D Hanging leg raise BWx10
+45s AD stretch

Training 10th Dec 2008: BP (Deload)

A Bench 50x5, 60x5, 70x5
B1 T-bar row to chest 40x10,10
B2 Rope pushdown #12x12,10
C Inc DB bench 20'sx25
+flye stretch @ 10's

Training 7th Dec 2008: MP (Deload)

A1 MP 26x5, 36x5, 41x5
A1 Pullups BWx9, Chins BWx8
B1 CG 3-board 81x8,8
B2 DB hammer curl 20x10
B3 DB side lateral 10'sx15