strength training redux.

I dont really know what you call our training methodology tonight but it was effective. I’m tired.

Squats - Barbell:
135x10x1
225x10x1
275x5x1
315x5x1
275x9x1

Leg Curl - Machine:
100x12x1
110x12x1
120x12x1

Front Foot Elevated Split Squat - Cable:
30x10x1
35x10x1
40x10x1

Back Extensions:
25x10x3

Seated Calf Raise - machine:
180x10x3

Duration: 90 minutes

I was feeling pretty out of it tonight. I didnt sleep well the night before and I was dragging ass. I felt better once we were done training. I had football game at 930 and we won. Really bad storms last night in Chicago!

Floor Press - Swiss Bar:
225x5x1
275x3x1
315x1x1
245x5x1
295x3x1
335x1x1

Rotator Bar Rows:
160x12x1
170x12x1
180x12x1
190x12x1

JM Press - barbell:
140x10x3

Hammer Curls - Dumbbells:
40x10x3

Elite Rings Pushups:
BWxAMPx3

Trap 3 Cable:
15x8x3

Duration: 90 minutes

I took my first Jiu Jitsu class this morning and it was a lot of fun. I’m going to try again on Wednesday…it was also a great cardio workout. I recovered for the remainder of the day and came back to the school for some lower body work.

Squats - Barbell:
135x10x1
185x8x1
225x8x1
225x8x1
275x10x1

GHR - Assisted:
BWx6x4

Bulgarian Split Squats:
BWx8x3
BW+40lbsx8x1

Dead Treadmill Run:
10 secondsx1x2
15 Secondsx1x2

Duration: 90 minutes

The goal tonight was to deplete glycogen and get a killer workout. Goal achieved.

Board Press - 2/3/4(2, 3, 4 Board Press done in succession with 10 seconds rest):
315x6x3
295x6x3
275x6x3

Rotator Bar - JM Press:
60x15x1
120x12x1
130x12x1

Inverted Rows on Elite Rings:
BWx10x3

Straight Bar Cable Curls:
80x10x3

Push-Ups - Elevated with Band:
Blk Bandx12x2

Trap 3:
10x12x2

Dead Treadmill Run:
30 secondsx1x3

Duration: 90 minutes

Leg day! Not much to mention except that I’ve decided to start taking jiu jitsu classes.

Squats - Barbell:
135x5x1
225x5x1
275x5x1
295x5x1
315x5x1
335x5x1
225x20x1

Super Wheel - Hamstring Curl:
BWx10x3

Back Extension with Hold:
12lb Med ballx10x3

Front Foot Elevated Lunges with Cable:
50x10x3

Duration: 90 minutes

I felt pretty good this evening. I had a nice carb up weekend and was recovered from Strongman Saturday. I’m down 25lbs in the last 8 weeks and am feeling great!

Swiss Bar Incline Bench Press(Rest for 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x4x1

Swiss Bar Incline Bench Press:
215x3x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x3x1

Swiss Bar Incline Bench Press:
215x4x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x3x1

Swiss Bar Incline Bench Press:
215x3x1

Band Assisted Pull-Up(Rest 10 Seconds):
Green Bandx6x3
Green Bandx3x3

Push-Up with Black Band:
Blk Bndx12x3

Standing Barbell Row - Rotator Bar:
140x12x3

Seated Neutral Grip Should Press:
65x12x2

Face Pull:
105x12x2

Duration: 90 minutes

Floor Press - Swiss Bar:
275×5x5

Barbell Rows - Rotator:
135×12x5

Elite Rings - Rows:
BWx10×3

Push-Up with Band:
Green x10×3

Band Pushdown:
Green xAMPx3

Hammer Curl - Rotator Bar:
60×10x3

Duration: 90 minutes

Chris, Aaron and I met up at GB this morning to train legs. We all felt pretty beat up from our conditioning session the evening before but made a go of it.

Trap Bar Deadlift:
135x3x1
185x3x1
225x5x1
275x6x1
325x6x1
405x6x1

Back Extension with Med Ball(2 second hold at top):
12x10x3

Bulgarian Split Squat:
BWx8x1
20x8x2

Duchaine Calf Raise:
50x10x3

Duration: 80 minutes

Today’s workout was more hypertrophy specific and I enjoyed it thoroughly! I picked up some chalk last week from Elite and have been using it nonstop - the dungeon is a bit damp and I tend to sweat alot, so the chalk definitely helps out! We got our work in tonight and then I went to play flag football, we won our game and beat the #1 team in the league - hooray!

Incline Bench Press Barbell with 2 second Pause:
275×4x1
265×4x1
265×4x1
275×4x1

Neutral Grip Dumbbell Press(Too Light, upped reps and then switch order of lift after push ups):
65×8x1
65×8x1
65×17x1
65×6x1
40×5x1

Push-Up on rings with feet elevated:
BWx8×2
BWx6×1
BWx4×1

Pull Ups:
Blk Bandx6×1
Blk Bandx6×1
Blk Bandx5×1
Green Bandx6×1

Bent Over Rows - Rotator Bar:
120×12x4

Face Pulls:
60×12x4

Duration: 90 minutes

Chris and I spent the afternoon picking up a Glute Ham Raise from the PPC in Northfield. I think he got a great deal on it and was excited to use it tonight.

Deadlift - barbell:
275×3x8

Glute Ham Raise:
BWx4×4

Front Foot Elevated Squats with Cable:
60×10x3

Back Extension with 3 Second Hold:
12×10x3

Duration: 90 minutes