TUES, 27 August 2012
* Accupuncture Pressure Massage
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Strength Training (5:30am)
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation
1: Close-Grip Swiss-Bar Overhead Press.
[Belt]
185 x 1
165 x 7 x 3
2A: 3-Board Bench Press.
300 x 3
315 x 2 x 3
2B: Seated Cable Row.
200 x 6
220 x 4 x 6
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Session #2 (9:00am)
1: Timed Swiss Ball DB Bench Press.
*
known as Oxidative work, to improve hypertrophy of the Type 1
fibers and oxidative capacity of Type II. Using a 2-0-2 tempo here. You
enhance the body’s ability to delay fatigue, maintain power output
over an extended period of time, improve anaerobic endurance, and
develop static strength.
This will help increase the strength of tendons and ligaments and keep your shoulders and pecs healthier.
I will utilize this method once per week until 5 weeks out.
55 x 120 seconds
[6 minutes rest]
45 x 120 seconds
2: Timed Belly Pulldowns.
60 x 120 seconds
[6 minutes rest]
60 x 120 seconds
3: Alternate DB Curls
Dropset -50 x 6, 45 x 5, 40 x 4, 35 x 4, 30 x 4, 25 x 4
4: Neck Work w/ Bands.
gB x 2 x 12
Monday, August 27, 2012
Training: Week 10 ME Lower
Sunday, 26 August 2012
* Accupuncture Massage and Mobility Work
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Strength Training (3:00pm)
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI
* Seated Box Jumps.
1: SSB Foam Box Squat.
[Belt]
385 + 120c. x 1
405 + 120c. x 1
365 + 120c. x 5 x 1
2: Stiff Legged Deadlift [-1.5"].
[straps]
365 x 2
405 x 2
385 x 2
365 x 2
3: Manual Reverse Hyper.
2 x 8
4: GHR Sit-ups.
gB x 2 x 8
gB x 7
gB x 6
* Accupuncture Massage and Mobility Work
---
Strength Training (3:00pm)
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI
* Seated Box Jumps.
1: SSB Foam Box Squat.
[Belt]
385 + 120c. x 1
405 + 120c. x 1
365 + 120c. x 5 x 1
2: Stiff Legged Deadlift [-1.5"].
[straps]
365 x 2
405 x 2
385 x 2
365 x 2
3: Manual Reverse Hyper.
2 x 8
4: GHR Sit-ups.
gB x 2 x 8
gB x 7
gB x 6
Monday, August 6, 2012
Training from Week 14 and start of Deload
THURS, 3 August 2012
Readiness: Moderate
* BIOFORCE Measurement
* Accupuncture Massage and Mobility Work
---
Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1: Lactic Acid Tolerance Training:
GCB Foam Box Squats.
325 x 20 x 2
325 x 13 x 2
Rest ~40 sec. between sets.
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Week 13 - Deload
MON, 6 August 2012
Readiness: High
Load: Moderate Intensity, Developmental
* BIOFORCE Measurement
* Accupuncture Massage and Mobility Work
---
Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1: Lactic Acid Tolerance Training:
GCB Foam Box Squats.
325 x 20 x 2
325 x 13 x 2
Rest ~40 sec. between sets.
-----
Week 13 - Deload
MON, 6 August 2012
Readiness: High
Load: Moderate Intensity, Developmental
---
Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1: Floor Press.
255 + 90c. x 1
280 + 90c. x 1
260 + 90c. x 1
235 + 90c. x 2
2: UpperBody Sled Work.
215 x 120 reps (6 exercises)
---------
Last 2 Weeks were hectic. Jeremy was in an accident but he's doing better :)
---
Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1: Floor Press.
255 + 90c. x 1
280 + 90c. x 1
260 + 90c. x 1
235 + 90c. x 2
2: UpperBody Sled Work.
215 x 120 reps (6 exercises)
---------
Last 2 Weeks were hectic. Jeremy was in an accident but he's doing better :)
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