Weekly Training Recap: February 1st- February 7th, 2015

Sunday, February 1^st, 2015

*Stretch, Foam Roll, Physio

Monday, February 2^nd, 2015

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2, 315X1, 345X1… 355X5X3

Back Squat (3s Pause): 315X2X3

Back Extension: 30X3

Cable Row: 50X20X2, 50X15

Tuesday, February 3^rd, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 200X1… 210X4X6 PR

Wide Grip Upright Row: 105X15X3

DB OH Press: 40X12X3

Laterals: 10X100

Cable Triceps Extensions: 62.5X20/15/15

Wednesday, February 4^th, 2015

Deadlift: 135X6, 225X4, 275X3, 315X2(add belt), 365X1, 405X1, 435X1… 455/475/485X3 PR

Hamstring Curls: 100X15X3

Extra Wide Walking Lunges: 20X3

*Stretch & TA’s

Thursday, February 5^th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 215X1… 235X1X3 (2s pause)

Pendlay Row: 115X12X3

DB Chest Press: 55X12/10/6

Bent Over DB Rear Delts: 15X25X3

DB Hammer Curls: 30X15X3 

Friday, February 6^th, 2015

Bike: 10 minutes

Back Extensions: 30X4

Plyo Split Squats: 20/15/15

Leg Extensions: 90X20, 100X20X2

1 Legged Leg Extensions: 40X15X3

1 Legged Hamstring Curls: 35X15X3

Elliptical: 10 minutes

Saturday, February 7^th, 2015

Bike: 5 minutes

Chin-ups: 8/6/5/4/5/3

High Rows: 90X15X3

Lat Pull Down: 100X15/10/10

DB Flys: 25X20, 30X12X2

CGRP Triceps Push-ups: 20/15/15

DB Hammer Curls: 30X12X3

1 Arm Tri Ext: 15X20X3

Sunday felt absolutely amazing. I’ve been hurting pretty bad so I decided to go into the gym to stretch, do some physio, foam roll and lacrosse ball. After just over an hour of this I felt like I was 3 inches taller, it was awesome.

Monday’s squats felt pretty solid. The speed was definitely there and I felt strong. The only downfall was both of my knees began to bug me afterwards, I’m hoping this feeling goes away with time.

Tuesday’s bench was tough but felt solid. This was a rep and volume PR which was a bonus, I almost missed my last rep of the last set but I managed to push through. I can’t wait to see what the next couple of weeks will bring to the table!

Wednesday’s deadlifts felt strong. I got a little ambitious and went heavier than planned; I was supposed to finish with 475X3 and ended with 485 instead. It was definitely a fight for that 485 but I managed to lock it out without a grind. 470/485X3 were both personal records and I’m feeling pretty damn good!

Thursday’s bench session was awful. I was beat up from deadlifting and was hurting pretty bad. I was supposed to get 5-6 sets but it felt like shit so I cut it short. I know this will go better next week!

Friday was a quick and painful lower body accessory day. My legs were on fire for the entire workout and I managed to have my back seize up, awesome. I’m looking forward to taking it somewhat easy this weekend and getting much needed rest for next week!

Saturday was a solid pump day. I was feeling like dog shit when I woke up in the morning but I felt like a million bucks leaving the gym afterwards. I’m looking forward to my much needed stretching/physio/foam rolling.

Sunday felt absolutely amazing. I’ve been hurting pretty bad so I decided to go into the gym to stretch, do some physio, foam roll and lacrosse ball. After just over an hour of this I felt like I was 3 inches taller, it was awesome.

Weekly Training Update: January 24th- January 31st 2015

Sunday, January 25^th, 2015

Bike 5 minutes

Chin-ups: 8/5/4/4/4/3/3

Close Grip Push-ups: 20/15/12/10

High Rows: 90X15X3

Lat Pull Down: 42.5X15X3

DB Flys: 25X15, 30X15X2

EZ Curls: 65X12X3

Cable Tri Ext: 57.5X15X3

Rower 2000m time: 10:16

*Physio/Foam Roll/Stretch

Monday, January 26^th, 2015

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2(added belt & sleeves), 315/325/335/345/355X5

Back Extensions: 30X4

Seated Cable Row: 50X15X3

Tuesday, January 27^th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2… 205X5X5 PR

Wide Grip Upright Row: 105X15X3

DB Seated OH Press: 40X12/10/8

Laterals: 10X100

DB Hammer Curls: 30X15X3

Wednesday, January 28^th, 2015

Deadlift: 135X6, 225X4, 275X3, 315X2(add sleeves and belt), 365X1, 405X1, 435X1… 465X3X3

Back Extensions: 25X4

Extra Wide Walking Lunges: 30X3

Thursday, January 29^th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 205X1… 225X3X2 PR, 215X3X2

Pendlay Row: 115X15X3

Lat Pull Down: 42.5X15X3

DB Chest Press: 55X12/8/7

Cable Tri Ext: 62.5X15X3

Friday, January 30^th, 2015

Bike: 5 minutes

Hamstring Curl: 100X15X3

Leg Extension: 90X20X3

1 Legged Leg Extension: 40X12X3

Plyo Split Squats: 20X3

Elliptical: 15 minutes (SS)… stairs were broken

Saturday, January 31^st, 2015

Rower 2000m time: 10:02

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

Close Grip Push-ups: 15/12/12/12

High Rows: 90X15X3

Standing Rear Delts: 15X25X3

Hammer Curls: 30X15X3

Cable Tri Ext: 15X15X3

It’s been awhile since I’ve gone to the gym on a Sunday. I must say it was pretty nice, I managed to get some solid work in and felt pretty damn good after. Starting prep for Nationals this week and I’m excited to dabble into the heavier weights.

Monday’s back squats were pretty tough, the firsts 3 sets felt pretty smooth and then my last 2 were very rough. I had a hard time focusing today and as I went on it seemed to get worse. I’m hoping to regain some focus soon and be able to train more efficiently. Stupid stress.

Tuesday’s bench went fantastic. I don’t think I’ve ever moved 205 so fast and confidently, it felt awesome. This was a huge volume PR for me WOOT!

Wednesday’s deadlifts were rough. I really didn’t expect them to feel that heavy, but I did squat heavyish for the first time in a while so that makes sense. It was the first time I’ve deadlifted off a deficit in 2 months and the warm-ups felt promising but when I got to the working weight, it just felt off. I need to find my groove again, looking forward to getting back at it! I need to shake this mid back pull, it’s been bothering me for almost a month, I may need to get it checked out if it doesn’t start feeling better soon! Only 8 weeks until I step back on the platform, I need to stay unbroken!

Thursday’s bench was rough, I was going for 3-5 sets of 3 @ 225 but fell short and did 2 and took the weight down slightly. I’m still floored since I’ve never hit this weight for a triple, I’m managing to make progress slowly but surely.

Friday’s accessories were easy, I was in and out within 45 minutes. I’m looking forward to getting some good stretching in, I know I really need it.

Saturday was a much needed pump session. I was feeling pretty awesome afterwards and I’m looking forward to taking tomorrow off and doing some much needed foam rolling, stretching and physio.

Weekly Training Update: January 18th- January 24th 2015

Monday, January 19^th, 2015

Front Squat: 45X8, 135X6, 185X4, 225X3, 275X1(added belt), 315X1, 345X1 PR

Back Extension: 30X5

Cable Row: 50X15X3

Lat Pull Down: 100X15/15/12

Split Squats: 15X4

Tuesday, January 20^th, 2015

Bench Press: 45X8, 95X6, 135X4, 165X2, 185X1… 200X6X4 PR

Wide Grip Upright Row: 100X15X3

Seated DB OH Press: 40X12/12/10

Laterals: 10X100

DB Hammer Curls: 30X15X3

Wednesday, January 21^st, 2015

Deficit Deadlifts: 135X6, 225X4, 275X3, 315X2, 365X1, 405X1… 425/435/445/455/465X2

*Foam Roll, Physio

Thursday, January 22^nd, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 205X1… 205X2X5

Pendlay Row: 115X15X3

DB Press: 55X12/8/8

DB Standing Rear Delts: 10X100

Friday, January 23^rd, 2015

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X1… 305X5X5 Time: 17:12

Back Extensions: 30X3

Split Squats: 20X3

Saturday, January 24^th, 2015

OFF

Monday’s front squats were brutal… The gym was busier than usual and I got stuck with a darn bent bar, usually this wouldn’t be an issue but I was maxing out so it made it pretty tough. I was hoping to hit 365 but that definitely wasn’t happening. Instead I hit a grinder 345X1 with a belt; since the bar was bent I hit the safety on one side and it through me off, I don’t know how but I still managed to stand up with it for a 15lbs PR.

Tuesday’s bench press went exceedingly well. I managed to get through all the volume planned for the day, this was a rep and volume PR. I’m can’t wait to start my peeking program next week for Nationals!

Wednesday’s Deadlifts went well, my back was really irritating me by the end so I cut the accessory work and focus on loosening up my back. It’s still very stiff but it’s definitely feeling better.

Thursday’s bench was rough. I think the week caught up to me, there wasn’t one part of my body that wasn’t screaming at me. I still managed to get through but oh boy, I see an hour session of stretching in my near future, ouch!

Friday’s squats felt easy but uncomfortable. I pulled something in my mid back a couple weeks back and it just won’t quit, it’s a constant feeling. I managed to loosen it up a little but it’s still there. I’m going through a hard time and eating has been almost next to nothing so it’s been an uphill battle this past week and it’s becoming tough to stay on track but I’m trying my best.

Weekly Training Recap: January 11th- January 17th 2015

Sunday, January 11^th, 2015

OFF

Monday, January 12^th, 2015

Bike 10 minutes

Front Squats: 45X8, 135X6, 185X3, 225X2, 255X1… 275X5/4/4/3

Chin-ups: 6/5/4/4/4/3/4

Back Extensions: 25X4

Cable Row: 50X15X3

Leg Extensions: 100X15X3

1 Legged Leg Extensions: 40X15X3

Tuesday, January 13^th, 2015

Bench Press: 45X10, 95X6, 135X4, 175X2… 195X8X3

Pendlay Row: 115X15/15/12

DB Press: 55X12X3

High Rows: 45X15X3

Standing DB Rear Delts: 10X100

Hammer Curls: 30X15/20/15

Cable Tri Ext: 57.5X20, 62.5X15X2

Wednesday, January 14^th, 2015

Bike 10 minutes

Deficit Deadlifts: 135X6, 225X4, 275X3, 315X2 (added belt), 365X1, 405X1… 425X3X4

Back Extensions: 30X4

Split Squats: 25X3

*Stretch & Physio

 

Thursday, January 15^th, 2015

Bike 10 minutes

Bench Press: 45X8, 95X6, 135X4, 175X2, 195X1, 215X1… 225X1X8

Bench Press (Feet Up AMRAP 135)= 10

Wide Grip Upright Row: 90X15X3

Seated DB OH Press: 40X12/12/8

DB Tri Press-ups: 27.5X12X3

Friday, January 16^th, 2015

Bike: 10 minutes

Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2… 300X3X8 time: 19 minutes

Extra Wide Walking Lunges: 15X4

Stairs: 20 minutes

Saturday, January 17^th, 2015

Bike: 10 minutes

Back Extensions: 25X4

Chin-ups: 8/6/6/5/5

Leg Extensions: 90X20X3 & 1 Legged Leg Extensions: 40X15X3

High Rows: 90X15X3

Laterals: 10X100

DB Flys: 25X15X3

Monday’s front squats were one of the toughest front squat days I’ve ever had. I miss counted my first set since I was supposed to go 4X4 and did 5 on my first set and cut the last set to 3 reps to equate the same number of reps planned with that weight. This was a beltless front squat volume PR for me! I’m looking forward to seeing how much it carries over to the back squat come peak time!

Tuesday’s bench press couldn’t have gone better. I wasn’t expecting much since I had come down with a cold and was feeling god awful. Luckily, all went as planned and I hit a huge volume PR on the bench. I’ve never hit 195 for more than 5 reps and I did 3 sets of 8 today which is pretty huge for me! Looking forward to seeing what happens in the near future.

Wednesday’s deadlifts were pretty damn hard. I was supposed to do 425X3X4-6 hoping to get 6 sets but my back was bugging me and the speed was much slower than what I was hoping for. I managed to get 4 sets in and called it there since they were starting to get pretty ugly. Only one more week until I take the deficit away and I can’t wait!

Thursday’s bench was rough. I’ve probably had about 8 hours sleep in the past 2 days, when it rains it really pours. I was definitely in an awful head space and I need some time to regroup and focus on myself. This is going to be a long road ahead.

Friday’s squat sessions went better than I had expected. I managed to get some sleep and I guess that made a significant difference. I missed out on a few accessory exercises because I was feeling like complete shit so I moved them to Saturday and am feeling much better!

Weekly Training Recap: January 4th- January 10th 2015

Sunday, January 4^th, 2015

Stairs 20 minutes (SS)

*Physio/Stretch

Monday, January 5^th, 2015

Front Squat: 45X6, 135X4, 185X3, 225X2, 255X1… 275X3X4

Back Extensions: 25X4

Chin-ups: 6/5/4/3/3

Cable Row: 105X20X3

Split Squats: 15X4

*Stairs 20 minutes (SS)

Tuesday, January 6^th, 2015

Bench Press: 45X8, 95X6, 135X4, 165X2… 190X8X3 Volume & Rep PR

Pendlay Row: 115X15/12/12

DB Press: 50X15/12/12

Lat Pull Down: 85X15/12/12

Rear Delts: 10X100

Triceps Push-ups: 12/8/8

DB Curls: 30X20/15/15

Wednesday, January 7^th, 2015

Bike: 10 minutes

Deadlift(deficit): 135X6, 225X4, 275X3, added belt 315X2, 365X1, 405X1… 425X2X5

Back Extensions: 25X4

Split Squats: 20X3

Rower 1500m time: 7:39 

Thursday, January 8^th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 205X1… 215X3X5 Volume PR

Bench Press AMRAP 170lbs= 10

Wide Grip Upright Row: 100X12X3

DB OH Press: 35X15/12/10

Laterals: 10X100

Tri Ext: 57.5X20/20/15

20 minutes Cross-trainer (SS)

Friday, January 9^th, 2015

Back Squat (CAT): 45X8, 135X6, 185X4, 225X3, 265X1… 295X5X5 time: 12:49

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

Wide Walking Lunges: 20X3

Hamstring Curl: 85X15X3

Saturday, January 10^th, 2015

Bike 20 minutes

High Rows: 45X15X3

DB Row: 65X15X3

*Stretch/Physio/Foam Roll

This week, I decided to commit to doing atleast 1.5hrs of cardio during the week, I’m not a fan so far but I’m getting it in and I know it needs to be done.

Monday’s front squats went considerably well. This was my first time front squatting 275X3 and for multiple sets and without a belt to boot!

Tuesday’s bench went awesome! I managed to hit a rep and volume PR. It’s funny to think I was struggling with this weight for doubles less than a year ago. It’s safe to say my bench is finally making some good progress.

Wednesday’s deadlifts went ok. I forgot how much these suck as the weight gets heavier. Although it was only 20lbs and I decreased the reps by half they had good speed but felt relatively tough. I’m looking forward to taking the deficit away in the next couple of weeks.

Thursday’s bench went exceedingly well. I hit a volume PR and without a hand off to boot! My bench is feeling better and better each week and I’m excited to see how it progresses over the next couple of months.

Friday’s squats went really well, they felt fast and easy. By the end of my workout my back was bothering me and I know it’s because I’m slacking on my physio and stretching. I’m going to make sure to set time aside to ensure it gets done so I don’t run into problems anytime soon!

Saturday was a very quick session, I went to watch a client compete in the morning/early afternoon and trainer for an hour before I had to go to work. Got the rest of my cardio in for the week, did some back work and made sure to do my physio and stretching, I really needed it after this week.

I have a big week ahead of me training wise and I’m looking forward to seeing what happens!

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

Happy New Year!

Sunday, December 28^th, 2014

OFF

Monday, December 29^th, 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 30^th, 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 31^th, 2014

Deadlift(deficit): 405X4X4

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

Split Squats: 20X3

Thursday, January 1^st, 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 2^nd, 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 3^rd, 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…

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 21^st, 2014

OFF

Monday, December 22^nd, 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 23^rd, 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 24^th, 2014

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

Wide Walking Lunges: 100

Back Extensions: 25X4

Bike: 5 minutes

*Physio, Stretch

Thursday, December 25^th, 2014

OFF

Friday, December 26^th, 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 27^th, 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

*Physio/Stretch

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!

Weekly Training Recap: December 14th- December 20th 2014

Sunday, December 14^th, 2014

OFF

Monday, December 15^th, 2014

Front Squat: 45X8, 135X4, 185X3, 225X1, 245X1… 265X2X5

Back Extensions: 25X4

Split Squats: 20X3

Chin-ups: 6/5/4/3/3/3/3

*Stretch, foam roll, physio

Tuesday, December 16^th, 2014

Bench Press: 45X10, 95X6, 135X4, 155X2… 175X10X3

Pendlay Row: 115X10X3

Dips: 10/8/8

Cable Row: 50X15X3

DB Rear Delts: 10X100

DB Hammer Curls: 30X12X3

Wednesday, December 17^th, 2014

Deadlift (deficit): 135X6, 225X4, 275X3, 315X2(added belt), 365X1… 405X2X5

Back Extensions: 25X4

Extra Wide Walking Lunges: 12X4

*Stretch, physio

Thursday, December 18^th, 2014

Bench Press: 45X8, 95X6, 135X4, 185X1… 205X3X5

AMRAP(155lbs)= 15

Wide Grip Upright Row: 90X12X3

DB OH Press: 40X12/10/10X3

Laterals: 10X100

DB Tri Press-ups: 25X12X3

Friday, December 19^th, 2014

Back Squat (CAT): 45X8, 135X6, 185X4, 225X2, 255X1… 280X3X8 time: 19:06

1 Legged Leg Extensions: 60X15X3

Hamstring Curls: 100X15, 105X12X2

High Rows: 60X15X3

Saturday, December 20^th, 2014

Stairs 20 minutes

*Stretch, foam roll, physio

Monday’s front squats were smooth, they were definitely a far cry from easy but they moved well. I’m going to throw my belt on starting next week. Looking forward to seeing what I can work up to in the next month or so.

Tuesday’s bench felt much better than last week. I think I’m finally starting to get used to the volume; everything felt solid and I’m looking forward to hitting some rep PR’s in the next couple of weeks!

Wednesday’s deadlifts felt much better than last week’s. Everything felt fast and smooth!

Thursday’s bench felt great. I’m starting to get used to un-racking the weight myself and today felt the best to date and I did more volume. I’m definitely moving in the right direction.

Friday’s squat day went alright. I was feeling a little drained so my squats could have been faster. Overall, it wasn’t great but wasn’t awful, next time I will make sure to eat a little more beforehand. I’m looking forward to resting this weekend.

Weekly Training Recap: December 7th- December 13th, 2014

Sunday, December 7^th, 2014

OFF

Monday, December 8^th, 2014

Front Squat: 45X8, 135X4, 185X3, 225X1… 255X3X4

Chin-ups: 6/5/4/5/3/3

Split Squats: 20X3

Back Extensions: 20X3

Cable Row: 50X15X3

Tuesday, December 9^th, 2014

Bench Press: 45X8, 95X6, 135X4, 155X1… 170X12/11/10

Pendlay Rows: 90X15X3

DB Press: 45X15, 50X15, 50X10

Dips: 5X5

DB Rear Delts: 10X100

DB Hammer Curls: 30X12X3

Wednesday, December 10^th, 2014

Deadlift (deficit): 135X6, 225X4, 275X3, 315X2(added belt), 365X1… 385X3X5

Back Extension: 25X3

Wide Walking Lunges: 15X3

Thursday, December 11^th, 2014

Bench Press: 45×8, 95X6, 135X4, 165X2, 185X1… 205X2X6… AMRAP(150)= 12

Wide Grip Upright Row- 90X12X3

DB Seated OH Press: 40X10, 40X8X2

Laterals: 10X100

DB Hammer Curls: 30X10X3

Cable Tri Ext: 52.5X15, 57.5X15X2

Friday, December 12^th, 2014

Back Squat (CAT): 275X5X5= 18:07

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

Leg Extensions: 80/90/100X20

Leg Curls: 95X15X3

Saturday, December 13^th, 2014

Bike: 20 minutes

Rower 2000m time: 9:47

*Strech, foam roll, physio

Monday’s front squats were a little rough. I was still recovering from the previous week and for some reason my knee was killing me. Conveniently, I also forgot my knee sleeves… I got through all the sets but they could have moved faster.

Tuesday’s bench went relatively well, I was aiming for 170X12X3 but fell short… it’s going to take a while to get used to the volume again.

Wednesday’s deadlift was rough. I was aiming for 385X5X5 off a deficit but after the first rep on the first set there was no way. This was my first time deadlifting since the meet. I’m hoping this gets a better as the weeks go.

Thursday’s bench was easy, no complaints, everything felt smooth and fast. I’m already getting used to no hand off which is a plus.

Friday’s squats were easy and fast, no complaints, everything felt awesome.

Saturday, I felt like a turned into the cardio queen. In the morning I rowed 2000m and did the bike and in the afternoon, dare I say… I was convinced by a couple of my clients I needed to do Zumba so yeah… enough said there, NEVER AGAIN.

Looking forward to conquering next week and having the day off everything on Sunday!

Weekly Training Recap: November 30th- December 6th 2014

Sunday, November 30^th, 2014

Competed in Hamilton @ Ontario Classic Provincial’s

Monday, December 1^st, 2014

OFF

Tuesday, December 2^nd, 2014

Bench Press: 45X10, 95X6, 135X3… 165X12X3 (second set was a soft lockout on the last rep)

Pendlay Rows: 90X15X3

Seated Cable Row: 35X15X3

Dips: 8/8/6/5

DB Rear Delts: 7.5X100

Hammer Curls: 30X12X3

Rower 1000m time: 4:54

Wednesday, December 3^rd, 2014

Front Squat: 45X8, 135X5, 185X3, 225X1… 245X4X5… burst all blood vessels in my hands on 3^rd set

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

Back Ext: 25X4

Wide Grip Upright Row: 90X10X3

Split Squats: 20X3

Thursday, December 4^th, 2014

Bench Press: 45X10, 95X6, 135X4, 165X3, 185X1… 205X1X8 (paused)

Bench Press (AMRAP 145lbs)= 15

Barbell Row: 135X15/15/12

DB OH Press: 35X15/10/8

Laterals: 7.5X100

DB Tri Press-ups: 30X12X3

Friday, December 5^th, 2014

Back Squat (CAT/Beltless): 45X8, 135X5, 185X3, 225X2, 245X1… 270X3X8 time: 18:06

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

Leg Extension: 80X20, 90X15X2

Hamstring Curl: 85X15X3

Saturday, December 6^th, 2014

Bike: 20 minutes (SS)

*Physio, Stretch, Foam Roll

Monday, I drove home and it took about 5.5 hours, I had a bunch of stuff to catch up on for the week so I didn’t make it into the gym. I re-vamped my program for the next while and I’m excited to put it into action; big things to come!

Tuesday was my first day back at the gym. I still feel like I got hit by a truck; my entire back was lit up before I even started, which made for an interesting bench session. It was hard to get into position benching but I managed to finish the day feeling pretty damn good. Though the workout was definitely far from easy I know the volume is going to take some getting used to.

Wednesday was a rough day. I’m still extremely sore from Sunday and yesterday’s workout. Front squats were extremely hard since my back is extremely tight I couldn’t get in a good position which caused me to lean forward. The bar came forward on me, putting all the pressure straight on my hands which burst almost every single blood vessel in both hands. I was supposed to do 245X4X6 but I couldn’t get my hand to bend on the last set so I called it on the fifth set.

Thursday I was feeling sore from head to toe… Luckily everything felt solid and I managed to get a good pump going on. I’m feeling pretty good!

Friday I was still feeling beat up from the entire week. I would have finished my squatting faster except I bumped into an old school mate and we chatted for a short period of time. Squatting felt okay, not great and not awful. I’m looking forward to feeling somewhat normal again next week.

Saturday there was some light cardio done and rolling/stretching/foam rolling to loosen up for next week. Looking forward to having the day off on Sunday and starting fresh Monday!