Week of Aug 26, 2013 Training Log

Did some good work last week, and incorporated some oly lifts just for fun. Wanted to mix it up and learn some new things. Had to watch a lot of videos on how to do snatch and overhead squats, and will continue to do so while I learn. I don’t have bumper plates at my gym, so I am making due! Last week was hard on my shoulders. By Thursday, my left was screaming at me to rest. Fortunately, the gym was closed for 4 days, and rest is what I got (besides some kayaking which my shoulders don’t mind!) 12 more days in Puerto Rico, then 3 weeks before I can settle into a normal gym again. Want to get in as much heavy lifting as I can before I am limited to just hotel dumbbells.

Monday 8/26

Bench: Barx10, 95×6, 135×4, 155×8, 165×6, 175×4

Dips: 12, 8, 7

Incline DB: 3×8@ 40s

Over the head Rope Pulls: 44#x12, 55#x10, 60#x4, 33#x12

Close Grip Decline BP: 95# @ 3×8

Flat bench DB Flys: 20s@ 3×8

Hanging Leg raises: 3×10

45 degree side raises: 35# @ 3×8

30 minutes HIIT 7 Incline intervals on treadmill

Tuesday 8/27

Snatch: barx12, 65×5, 75×6, 85×6, 95×6 — first time doing snatches since 2007, and wasn’t particularly skilled then!

Deficit Deadlift: 135×6, 185×6, 225# 4 sets of 6 — ALL on 1.75 inch rise.

Standing OH Press: 95×6, 4 to chin. 65#x 10 and 7 to chest

Barbell chest supported curls 40# @ 3×8

Reverse grip Bent over barbell rows: 70#x12, 80#x12, 90#x10

Pull UPs: 3, 3… yikes. super tired and not very good

Wide Lat Pull Down 99#x10, 110×10, 121×10

Rotator Cuff 10# @ 3×20

Lat Cable Pull Overs: 44#x15, 55#x10, 66#x7

Concentrated DB Curls: 20# @ 3×8

DB Front Raises: 20sx10, 25sx8, 30sx6

Wednesday 8/28

A2G Squat: OHx10, 135×6, 185×6, 205×6,6,4 (seriously ass to ankles on all of these)

Hang Snatch with drop & full OH Squat: barx6, 65×5, 75×6, 75×5 — last set was super sloppy

Good Mornings: 95×10, 115×10, 135×10

Leg Press: 12 plates x10, 10, 8

LP ¬†calves: 4 plates @3×10

DB RDL: 50sx12, 55sx10, 60sx8

Leg Extensions: 110×10, 120×10, 130×10

Thursday 8/29

Bench: Bar 95×6, 135×4, 165×2, 185 for 3×3 (third set the best), drop set 135×10

Dips: 10, 6 deeper, 6

Incline DB: 3×8@40s

Tricep DB Kickbacks: 3×10@25#s

Brain Crushers: Bent bar +50# for 3×8

Tri Rope Press Downs: 3×10@60#

45 deg ab side raises: 3×10@ 35#

Single Arm OH Tri pull over: 16#x10, 22#x8, 16#x10

Seated Abs Mach: 60#x15, 80×12, 90×12

30 minutes HIIT 7 Incline intervals on treadmill

Friday 8/30 – gym closed

3 mile beach walk

Saturday 8/31 – gym closed

1 hour of kayaking

Sunday 9/1 – gym closed

1 hour of kayaking

 

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