Weekly Training Recap: December 28th- January 3rd 2015

Happy New Year!

Sunday, December 28th, 2014


Monday, December 29th, 2014

Front Squat: 45X8, 135X6, 185X4, 225X2, 255X1… 275X2X4

Cable Rows: 50X20/20/15

1 Legged Hamstring Curls: 35X20/20/10

Wide Walking Lunges: 15X4

Tuesday, December 30th, 2014

Bench Press: 45X10, 95X6, 135X4, 165X2… 185X9/8/8

DB Chest Press: 45X15, 50X12/8

Pendlay Row: 115X12X3

Dips: 8/8/6

Rear Delts: 10X100

Hammer Curls: 30X15X3

Wednesday, December 31th, 2014

Deadlift(deficit): 405X4X4

Hamstring Curls: 95X15/12, 80X12… hamstrings were on fire

Split Squats: 20X3

Thursday, January 1st, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 205X1… 215X2X6

Bench Press(160lbs AMRAP)= 12

Wide Grip Upright Row: 95X15X3

DB Seated OH Press: 40X12/10/8

Laterals: 10X100

Cable Tri Ext: 52.5X20, 57.5X20/15

Hammer Curls: 30X20/20/15

Friday, January 2nd, 2015

Back Squat (CAT): 290X3X8 time= 15:27

Chin-ups: 6/5/4/4/4

Back Extensions: 25X4

1 Legged Leg Extensions: 40X20X3

Saturday, January 3rd, 2015

20 minutes stairs

*Physio, stretch, foam roll

Monday’s front squats went much better than I had anticipated; the position and speed felt pretty darn good! This was also a volume PR without a belt as well, pretty pumped to push the front squat a little more this time around.

Tuesday’s bench went pretty well. I was hoping to get three sets of ten in with 185lbs but it just wasn’t there today. On the plus side I’ve never benched 185 for more than 6 reps so this was a small volume PR. I decided to lay off the dips for a while since I keep pulling something in my chest, hopefully this will go away with some rest.

Wednesday’s deadlift session felt awesome; each rep was fast and easy. These keep getting easier as the weeks go. 1 more month and I’ll be deadlifting from the floor again, I can’t wait!

Thursday’s bench went pretty smoothly. Since I accidentally did the wrong workout last week I skipped what I had planned to do and moved to doubles instead of singles. Luckily, everything felt smooth and fast, I’m really getting used to not having a hand-off and I know it will help me in the long run.

Friday’s squats were hot and sweaty. I managed to get all 3 sets of 8 in 15:27 which is a record time. They all felt fast and this was the most I’ve done thus far with CAT squats. I don’t think I’ve ever sweat so much during a squat workout, but it felt pretty darn good! Looks like working out early mornings might be my new thing.

Looking forward to next week, I’m starting to implement some more cardio into my routine. My winter gut is getting out of control…


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