Training Log Archive: nealont1In the 7 days ending Oct 24, 2015:
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Saturday Oct 24, 2015 #
Aerobic (Bike @ 70-80% MHR) 50:00 [3]
Friday Oct 23, 2015 #
Strength 45:00 [3]
weight:174lbs
Bike warm-up 10 min
3x6 Warm-up
Work up to 145# Back Squat
Pull-up at BW (175#)
4x6
BS @ 165#
Pullup @ BW (175#)
SS 3x6
OH Press @ 100#
Broad Jump max
3x6 Warm-up
Work up to 145# Back Squat
Pull-up at BW (175#)
4x6
BS @ 165#
Pullup @ BW (175#)
SS 3x6
OH Press @ 100#
Broad Jump max
Thursday Oct 22, 2015 #
Note
(rest day)
Wednesday Oct 21, 2015 #
Strength (Deadlift / Dips) 55:00 [3]
weight:174lbs
Warm up 10 min bike
SS 3x6
Work up to 225# DL and Dips 1x6 @ BW 174# + 10 (184)
SS 4x6
DL @ 260#
Dips @ BW 174# + 25# (199#)
Rest 5 min btwn deadlift sets
SS
3x7 Std Cable Row @ 130#
3x15 Tricep pushdowns @ 130#
3x hop-box jumps @ tall box
SS 3x6
Work up to 225# DL and Dips 1x6 @ BW 174# + 10 (184)
SS 4x6
DL @ 260#
Dips @ BW 174# + 25# (199#)
Rest 5 min btwn deadlift sets
SS
3x7 Std Cable Row @ 130#
3x15 Tricep pushdowns @ 130#
3x hop-box jumps @ tall box
Tuesday Oct 20, 2015 #
Aerobic (Bike @ 70-80% MHR) 50:00 [3]
Monday Oct 19, 2015 #
Strength (F. Squat / Chin-ups) 1:00:00 [3]
weight:173lbs
Warm-up on Bike
3 Sets
Work up to 145# F. Squat
Work up to Chin-ups @ 175#BW + 20# (195#) (hit 7x reps on last set)
SS
4x6
F. Squat @ 145#
Chin-ups @ 175#BW + 20# (195#)
SS
3x10 Near Vert Std DB Press @ 2x 45# DBs
3x3 Box Jump @ 24" + 3x 45# plates (~33")
3 Sets
Work up to 145# F. Squat
Work up to Chin-ups @ 175#BW + 20# (195#) (hit 7x reps on last set)
SS
4x6
F. Squat @ 145#
Chin-ups @ 175#BW + 20# (195#)
SS
3x10 Near Vert Std DB Press @ 2x 45# DBs
3x3 Box Jump @ 24" + 3x 45# plates (~33")
Sunday Oct 18, 2015 #
Note
(rest day)