Weekly Training Recap: December 21st- December 27th 2014

First of all Happy Holidays to everyone! I hope everyone enjoyed themselves and had an enjoyable and memorable time.

Sunday, December 21st, 2014


Monday, December 22nd, 2014

Front Squat: 45X8, 135X4, 185X3, 225X2, 245X1… 265X3X4

Chin-ups: 7/5/4/4/4/3/3

Back Extensions: 25X4

Split Squats: 25X3

Bike 5 minutes

*Foam roll, stretch, physio

Tuesday, December 23rd, 2014

Bench Press: 45X8, 95X6, 135X4, 165X2… 180X10X3

Pendlay Row: 115X12X3

Dips: 10/8/7/5

Cable Row: 50X20/15/15

DB Rear Delts: 10X100

Hammer Curls: 27.5X12X3

Rower 2000m time: 10:25

Wednesday, December 24th, 2014

Deadlift (deficit): 135X6, 225X4, 275X3, 315X2, 365X1… 405X3X5

Wide Walking Lunges: 100

Back Extensions: 25X4

Bike: 5 minutes

*Physio, Stretch

Thursday, December 25th, 2014


Friday, December 26th, 2014

Bench Press: 45X8, 95X6, 135X4, 185X2… 205X3X5

AMRAP(165lbs)= 13

Wide Grip Upright Row: 95X15/12/12

DB Seated OH Press: 40X12/10/8

DB Flys: 25X10X3

Laterals: 10X100

Tri Ext: 52.5X20X3

Saturday, December 27th, 2014

Back Squat (CAT): 45X8, 135X6, 185X4, 225X3, 265X1… 285X5X5 time: 16:57

Pull-ups: 5/4/4/3/4/3

Back Extensions: 25X4

1 Legged Leg Extensions: 40X15X4


Monday’s front squats went better than I anticipated. I didn’t feel like a was going to die and my position was much better. The speed on each rep was relatively fast and somewhat comfortable. I think I’m finally starting to get into the groove of these again!

Tuesday’s bench session went awesome, I hit a volume PR which I was pretty pumped about. I’m looking forward to pushing the volume over the next couple of weeks, I see lots of PR’s in my near future.

Wednesday’s deadlift felt solid. It seems to be feeling easier and faster as the weeks go.

Friday’s bench I accidentally mixed up my days and ended up doing the same thing I did last week but I managed to get some good work in. I will try and keep up with the planned workout for next week and see what happens.

Saturday’s squats were speedy and easy. I don’t think I’ve ever sweat so much during a squat workout; it feels good to sweat out all the junk I ate over the holidays!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s