Feb 20-26, 2016

Saturday - squat/dead @ ESP

Warm up

1. Sled drags x 5 minutes

2. Hypertrophy circuit X 3 rounds

Seated row X 15

Reverse hyper X 15

Hanging leg raises x 8

3. KB goblet squat 3x10

Main workout

1. Buffalo bow squat into foam + green bands

20x5, 60x3, 100x2x10

2. Ultra wide sumo deadlift

60x1, 100x1, 140x1, 180x1, 200x1, 220xF - obviously disappointed to miss this, but it appears all my back work has done the job as I've completely changed where I miss/break down. Time now to focus on my hamstrings and hips!

3. SSB walk X 1 lap of warehouses

4. Belt squat walk X 3 minutes

5. Circuit  x 4 rounds

Vogelpohl rows x 15

Back attack m/c x 10

Seated band abductions x 20

Lying band adductions x 15

Monday - max effort bench press

Warm up

1. Mace swings 4x15

2. Hypertrophy circuit x 3 rounds

CS KB side raises x 12

KB pullovers x 15

Band Tate press x 20

3. Bamboo bar bench press 3x15

Main workout

1. CG bow bar bench + 2 chains

22.5x5, 32.5x3, 42.5x1, 52.5x1, 62.5x1, 67.5x1

2. DB bench press

25x10, 30x10, 35x6 (first time pressing 35s)

3. EZ bar JM press + dbl micros 6x10

4. DB row 4x8

5. Circuit x 4 rounds

Decline leg raises x 10

Standing BB press x 12

Seated/incline DB hammer curl x 10

Bent over DB raise x 15

Wednesday - dynamic effort squat

Still waiting for my rogue mono hook(s) to arrive so this turned into more of a volume day

Warm up

1. Banded walk x 3 minutes

2. Hypertrophy circuit x 3 rounds

BB row x 10

Reverse hyper x 15

Hanging leg raises x 8

3. KB Goblet squat 3x10

Main workout

1. Banded GHR 6x6

2. Bulgarian split squat 4x8

3. SSB good morning w/toes elevated 4x15

4. Circuit x 4 rounds

Seated calf raise x 25

Lying band adduction x 15

Glute bridge w/band abduction ISO hold x 15

Pullovers x 12

Friday - dynamic effort bench press

Warm up

1. Mace swings 3x10

2. Hypertrophy circuit x 3 rounds

KB Upright row 

Band Straight arm pressdown 

Cable Triceps pressdown

3. Bench press w/bamboo bar 3x10

Main workout 

1. Bench press + mini bands 

20x5, 40x3x3, 45x3x3, 50x3x3

2. CG floor press + 3 chains

20x10, 27.5x10, 32.5x10

3. Incline band/KB extension 4x8

4. Band pressdown 2x15

5. KB row on GHD 4x10

6. Circuit x 4 rounds

KB side raise x 10

Lying rear delt raise x 10

GHD banded abs x 20

Band bicep curl x 15

2016, Feb 12-19

Feb 2016, Feb 12-19

Friday - Dynamic Effort Squat/Dead

Movement prep/warm up

1. Sled drags X 5 minutes

2. Hypertrophy circuit X 3 rounds

Thoracic extensions X 20

Reverse hyper X 15

Cable ab pulldowns X 15

3. Goblet squat 2x10

Main workout

1. Chain squat + green bands (60kg)

25x5, 65x5 85x5, 105x5x5

2. ultra wide stance deadlift + quadded micro bands (60kg)

60x1, 80x1, 100x1, 120x1, 140x1, 160x1

3. Belt squat walk w/Bulgarian bag 1x3'00"

4. Circuit X 3 rounds

Side bends on back raise 3x10

Reverse calf raise w/band 3x30

Hanging leg raises 3x10

Behind the neck pulldown 3x15

Saturday (had what I figure was mild food poisoning)

Warm up

1. Club swings 4x15 (different directions/patterns)

2. Hypertrophy circuit X 3 rounds

CS Incline DB side raises X 15

Band pressdowns X 15

Straight arm pulldown X 15

3. Bamboo bar bench press 2x15

Main workout

1. Spoto style bench press w/ cambered bench bar + dbl mini bands (20kg)

20x5, 40x3x8 (2 grips)

2. CG floor press + 3 chains (45kg)

20x6, 35x6, 42.5x5

3. Decline DB extensions 

4x10

4. Mini band press down

2x25

5. CS cambered bench bar rows

4x15

6. Circuit X 4 rounds

Incline DB fly X 12

Standing KB press X 10

DB hammer curl X 10

Face pull X 20

Band GHD abs X 10

Seated KB shrug X 20

Monday - max effort squat/dead

Warm up

1. Sled drags X 5 minutes

2. Hypertrophy circuit X 3 rounds

Seated cable row X 15

Reverse hyper X 15

Hanging leg raise X 10

3. Goblet squat 2x10

Main workout

1. Raw ultra low box squat

25x5, 45x3, 65x1, 85x1, 105x1, 65x10x2

2. Band hamstring curl 2x50

3. Single arm sumo deadlift 3x15

4. Belt squat lockouts 3x20

5. Bulgarian split squat 2x15

Wednesday - max effort bench press

Warm up

1. Club swings 4x15

2. Hypertrophy circuit X 3 rounds

KB side raise X 10

Band Tate press X 10

Band pullover X 10

3. Bamboo bar bench press 2x15

Main workout

1. Bench press + monster minis (55kg)

20x6, 30x3, 40x1, 50x1, 60x1, add shirt - 70x1, 80x1, 90x1, 100x1

2. Overhead cable extensions 3x12

3. Single arm cable row 4x15

4. Neck harness 3x20

Bit of re-arranging around no full time job/school. Now going to do max effort squat on Saturday (and training evenings instead of mornings)

Friday - dynamic effort bench press

Warm up

1. Club swings 4x15

2. Hypertrophy circuit X 3 rounds

Band side raise X 10

Straight arm pulldown X 10

Standing KB extension X 10

3. Bamboo bar bench press 2x15

Main workout

1. Bench press + 1 chain & dbl micros

20x6, 40x3x9 (3 grips)

2. CG floor press + 3 chains (45kg)

20x8, 25x8, 30x8

3. Tate press 6x10

4. CS DB row 3x1'00"

5. Circuit X 4 rounds

Band pull aparts x 20

Leg raises x 7 (I really need to get better at these)

Seated Arnold press x 12

Reverse EZ bar curls x 12

2016, Feb 5-11

Dynamic Effort Upper

1. Bamboo bar bench warm up 2x15

2. 50mm bar bench + 1 chain

bar x 6

47.5kg x 3 x 9 (3 grips)

3. Close grip floor press + 3 chains

bar x 6

30kg x 6

40kg x 6

4. Close grip floor press to throat 6x10

5. Reverse band rows 5x8

6a. Face pulls 4x15

6b. GHD band abs 4x10

6c. DB hammer curls 4x15

6d. Seated KB press 4x15

Max Effort Lower
1. Wide stance pull + 2 chains
60x5
100x3
140x1
160x1
175x1
185x1 (5kg PR)
2. Glute ham raise 4x8
3. Single arm landmine deadlift 3x20
4. Ultra wide stiff leg deadlift 4x10
5. Bulgarian split squat drop set 2x5/5/5

Max Effort Upper
1. Pin press (arms parallel to ground)
20x6
30x3
40x1
50x1
60x1
70x1
80x1
90x1
100x1
Probably 1-2 more sets than I should have taken
2. Dips 3xF
3. Seated EZ press/extension 1x rest pause set
4. Band Tate press 1x50
5. DB row 4x10
6a. CS rear delt DB raise 4x12
6b. Standing ab pulldowns 4x15
6c. KB side raise 4x10
6d. Reverse EZ bar curls 4x10