Bench:
305 - 5 x 3
Paused bench:
245 x 5
255 x 5
275 x 3
Dips:
3 x 12
Incline band flyes:
3 x 25
Band pull aparts:
3 x 20
Finished out strong with 8 x 40yds with speed sled.
Tuesday, December 30, 2014
Monday, December 29, 2014
Off-season Week 3, Day 1 - Deadlift day
Deadlift day!
Deadlift:
355 x 6 (sumo)
405 x 3
445 x 3
4" block pull:
405 x 4
455 x 3
Bent over barbell row:
3 x 12
Shrugs:
3 x 25
Band good mornings:
3 x 15
Sprints for cardio to end the day!
Overall felt off today, nothing major or anything to be upset about. Hopefully next deadlift day I'll bring a bit more intensity!
Friday, December 26, 2014
Off-season week 2, day 4 - accessory day
Accessory day!
Military press:
170 - 3 x 6
135 x 15 (drop set with fat grips)
Lat pulldown superset with bent over barbell rows:
3 x 15
3 x 12
Triceps press downs:
3 x 20
Barbell curls:
5 x 20
Cardio for the day:
Sled sprints - 3 x 100 yards
Off-season week 2, day 3 - squat
Squat day!
Squat:
350 x 6
365 x 3
405 x 5
Front squat:
150 x 5
240 x 5
310 x 5
Paused SSB squat:
240 x 5
330 x 3
Lunges:
3 x 25 yards
Planks:
3 x 1 minute
Tuesday, December 23, 2014
Off-season week 2, day 2 - bench
Bench Day!
Bench:
285 - 3 x 6
Paused Close Grip Bench:
250 x 5
270 x 5
295 x 3
Incline band flyes:
3 x 25
Band pull aparts:
3 x 25
Overhead dumbbell extension:
3 x 20
Monday, December 22, 2014
Off-season Week 2, Day 1 - deadlift day
Deadlift day!
Deadlift from floor:
410 - 5 x 4
Rack pulls:
225 x 5
315 x 5
405 x 5
Bent over barbell rows:
3 x 12
Shrugs:
4 x 25
Band good mornings:
3 x 15
Hanging knee raises:
3 x 30
Cardio for the day:
Sled sprints - 8 x 40yds
Friday, December 19, 2014
Off-season Week 1, Day 4 - Accessory day
Accessory day!
Military press:
135 x 10
195 - 3 x 5
155 x 12 (back down set)
Lat pulldowns supersetted with band pull aparts:
3 x 15
3 x 20
Tricep press downs:
3 x 15
EZ barbell curls:
5 x 15-20
Hanging knee raises:
4 x 25
Cardio for the day:
Speed sled sprints - 8 x 50yds
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