Here's the training log from my last weeks training of 2011. This week falls in between Christmas and New Year, and due to festive commitments I only got 4 sessions in.
Monday - Boxing Day - Off
Tuesday - Max Effort Lowerbody
Because its the last week of the year decided to ease off the gas slightly to ensure that I begin next week fresh and well prepared. With this in mind, deloading is fantastic, but I do not believe in purposefully going light for the sake of it. The key is to listen to the body and recognise when you need a break.
Box Squats - (low box, 4 mats +foam) Used Green and Red bands and set them up to provide 60kg band tension. All the weights below are the bar weights only and do not include the extra 60kg band tension (at the top)
Warm up Sets
62kg x 5, 62kg x 3, 62kg x 3, 102kg x 3, 102kg x 3, 122kg x 3, 142kg x 3, 142kg x 3
Working Sets
152kg x 3, 162kg x 3, 172kg x 3, 182kg x 3, 187kg x 2, 192kg x 2, 202 x 1
Tyre Flips (220-240kg tyre)
20 sets of 2 reps (20-30 seconds rest in between each set)
Good Mornings (thick bar, high bar position, hands collar to collar)
40kg x 8, 50kg x 8, 60kg x 8, 70kg x 8, 70kg x 8, 80kg x 8
Glute Ham Raises (chains weight 6kg each)
2 drop sets of the following
3 chains x 5 reps, 2 chains x 5 reps, 1 chains x 5 reps, No chains x 5 reps
Wednesday - Max Effort Bench + Chest and triceps
Warm up with regular bench, press ups, upper back and shoulder warm ups, plus plenty of SMR on the spinal erectors and mid back.
Reverse Band Bench (green bands)
60kg x 5, 60kg x 5, 100kg x 5, 100kg x 5, 120kg x 5, 140kg x 3, 150kg x 2, 160kg x 1, 165kg x 1, 170kg x 1, 175kg x 1, 180kg x 1
Bench Press Pause Reps (all done at tempo of 2211)
100kg x 5, 105kg x 5, 110kg x 5, 115kg x 5
Bamboo Bench press (Bamboo Bar + 1 x 12kg KB, 2 x 7.5kg KB's either side providing total of 54kg, all suspended by 20" woody bands)
3 sets of 20, each with 1 second pause at bottom
Dips (parallel dip bars)
5 sets of 4 reps with 50kg on belt (total 148kg)
Twin Med Ball Press Ups 5 sets of 8 @ Bodyweight.
Tricep Pushdown burnout (stupid number of reps, drop set)
Thursday - Back
Varying Grip Chins working up to a few heavy doubles and singles with about 50% bodyweight on the belt.
6-8 sets
Thick Grip DB rows (kneeling supported) - 3 sets of 6 @ 62.5kg
Regular Grip DB rows (kneeling supported) - 3 sets of 4 @75kg
4 x Hand Over Hand Sled Rope Heaves - 25yrds each (1st set @ 130kg, 2nd set 110kg, 3rd Set 90kg, 4th set @ 90kg
4 sets of Kneeling Face pulls (ramped up in weight each set from around 15kg - 40kg)
Friday - Lower body Speed Day (Its actually Thursday when I am writing this, and this is tomorrows workout, so this is the basic plan preempting what I will do, may vary slightly but unlikely to be more than a few minor alterations, have post it up early as won't have time tomorrow)
Box Squats (low box 4 mats + foam) Green and Red Bands (60kg Band Tension)
Warm Up sets - 5 sets ranging from 60kg -120kg (all for 3 reps)
Working Sets - 140kg x 3, 150kg x 3, 160kg x 3, 170kg x 3, 170kg x 3, 170kg x 3, 170kg x 3, 170kg x 3
Speed Pulls (banded deadlifts from platform) (Sumo stance)
Warmed up at 60-100kg, then pulled 140kg x 2 for 7 sets.
4 sets of 20 KB swings with the 32kg KB (need to get something to bridge the gap between my 32kg KBS and my 60kg KB as the 32 is like a toy)
4 sets of heavy standing crunches on pulley system
Thats all for now. See you in the New Year for a review of last year and some new goals for 2012.
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