Monday - Run planned that did not happen
Tuesday - Upper Body Strength Training
Floor Press - ( bodyweight x max reps ) 175x8, 175x6, 175x8, 175x7
Pull Ups - 12, 10,10,10
Ring Dips - ( with 3 second static holds top/bottom ) 7,4,4 ( got weak real quick )
Weighted Close Grip Pushups - 30 pounds x 15, x8
Friday - Trail Run 4.4 miles in 49:00 Ran hard and fast up and down hill. Its fun attacking hills and technical sections of trail knowing that I do not have to run for 3 more hours. Fast technical trail running is very fun!
Saturday - Lower Body Strength Training
Thruster - 95x5, 95x5, 95x5, 95x5, 95x5
KB front squats # 35's - 12, 12, 12
Strict Deadlifts - 185x5, 205x5 ( working on better form which equals less weight )
KB windmills 2x5 with # 35
KB Pass Between the Legs 2x25 with # 55
Not a great week of train but acceptable with the work and holiday schedule. My plan is unfolding for the upcoming year and it is always exciting to watch it unfold or for me to keep changing it. Next week should be almost on track and then the following I should be there..............
Showing posts with label Strength Training Lower. Show all posts
Showing posts with label Strength Training Lower. Show all posts
12/26/11
12/22/11
December 11-16
Great week of training
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
11/21/11
November 20th Light Strength Training
Flat Bent Leg raises - 3x30
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
11/15/11
November 15th Lower Body Strength Training
Back to work with strength training.
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
11/1/11
November 1st Strength Training
Light workout today in preperation for a soon to come new training template.
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
10/25/11
October 25 Strength Training Lower Body
Warm up with some body weight squats
Box Squats with Green Bands 120 lb at the top (165 lb total ) 6 sets of 4
One leg squat off a ball - 3x3 left and right
KB swing - 55 lb x 50 reps
35 lb x 50 reps
Box Squats with Green Bands 120 lb at the top (165 lb total ) 6 sets of 4
One leg squat off a ball - 3x3 left and right
KB swing - 55 lb x 50 reps
35 lb x 50 reps
10/18/11
October 18 Strength Training Lower
Warm up light air squats
Holding 35lb KB's (walk 3 steps/5Front Squats) x 10 reps
Hip Belt Squat - 95x6, 95x8 ( First time doing this, such painful isolation of just the hips)
Sprints
Holding 35lb KB's (walk 3 steps/5Front Squats) x 10 reps
Hip Belt Squat - 95x6, 95x8 ( First time doing this, such painful isolation of just the hips)
Sprints
9/20/11
September 20th Strength Training Lower Body
Light warm-up
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
9/12/11
September 12th Strength Training Lower Body
Deadlift - 55x10, 135x10, 185x8, 225x5, 245x5, 245x3, 245x5
KB swing # 55 - 20, 20, 20
Sandbag Front Squat 60 lb - 5, 5, 5
Straight Bridge - 20, 20
Sled Drag - 180 lb - 2x 100ft
KB swing # 55 - 20, 20, 20
Sandbag Front Squat 60 lb - 5, 5, 5
Straight Bridge - 20, 20
Sled Drag - 180 lb - 2x 100ft
9/8/11
September 8th Strength Training
Had to mix upper and lower today because of another busy week.
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
8/24/11
August 23 Strength Training Lower Body
Strength Training at Dallas house
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
8/19/11
August 19th Strength Training
Pressed for time this week so I combined strength training to include upper and lower
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
8/12/11
August 11th Strength Training Lower Body
Over Head Squat- 45x10, 65x10, 95x7, 95x5, 95x5
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
8/2/11
August 2nd Strength Training Lower Body
Warm up -
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
7/28/11
July 28 Strength Training Lower Body
Air Squat warm up
Front squats - 135x6, 135x6, 155x4, 155x3
One leg squats, other leg balancing in a ring holding 20lb DB's - 8, 8, 6
GHD Back extension focus on Hamstrings holding 25 lb plate - 8, 5, 5
2 minuets of Burpee's - 27
Front squats - 135x6, 135x6, 155x4, 155x3
One leg squats, other leg balancing in a ring holding 20lb DB's - 8, 8, 6
GHD Back extension focus on Hamstrings holding 25 lb plate - 8, 5, 5
2 minuets of Burpee's - 27
7/19/11
July 19 Lower body strength training
Strength Training with Dallas
Using Kettle Bells/ Sled / Sandbags
Alternating Squat Jumps and (35's) KB Front squats 3x10 both exercises
Squats with front and lateral walks ( bar with chains suspended holding 55 lb KB's ) x 2rounds
Sled Drags ( 100 lb ) alternating with 75 lb sandbag carry - 200 meters x4
Wanted to Puke..............
Using Kettle Bells/ Sled / Sandbags
Alternating Squat Jumps and (35's) KB Front squats 3x10 both exercises
Squats with front and lateral walks ( bar with chains suspended holding 55 lb KB's ) x 2rounds
Sled Drags ( 100 lb ) alternating with 75 lb sandbag carry - 200 meters x4
Wanted to Puke..............
6/21/11
June 21 Strength Training Lower Body
Warm up - KB swing 55 lb 1x20
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
6/14/11
June 14 Strength Training Lower Body
Warm Up- Hand Stand Push Ups - 3x5
Pistol Progression off a box - 3x3
Back Extension - 3x5
Band Squat ( Green Resistance Bands ) Just the bar plus bands 2x4
Squat- 135 lb x5, 200 lb x5, 200x4, 200x5, 200x4, 200x4 : Dallas had to provide a spot on most sets, This weight is pretty heavy for me to squat. Will continue to work toward goal
Stiff one leg dumbbell Deadlift - 35 lb 5, 5
Hyperextension 5, 5
Wide Stance Good Mornings - 95 lb 5, 5
Pistol Progression off a box - 3x3
Back Extension - 3x5
Band Squat ( Green Resistance Bands ) Just the bar plus bands 2x4
Squat- 135 lb x5, 200 lb x5, 200x4, 200x5, 200x4, 200x4 : Dallas had to provide a spot on most sets, This weight is pretty heavy for me to squat. Will continue to work toward goal
Stiff one leg dumbbell Deadlift - 35 lb 5, 5
Hyperextension 5, 5
Wide Stance Good Mornings - 95 lb 5, 5
6/2/11
June 2 Strength Training Lower Body
Warm up - 55 lb KB swing 2x30
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
5/24/11
5-24 Strength Training Lower Body
KB Swing #55 2x10
Box Squats with Green Bands #65 - 10x2 for Speed
Squats 135x10, 155x8, 155x8, 155x8, 155x8
Sled drags #100 - 3x 100 meters
Box Squats with Green Bands #65 - 10x2 for Speed
Squats 135x10, 155x8, 155x8, 155x8, 155x8
Sled drags #100 - 3x 100 meters
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