May 2010
3 posts
5/4/10
5 sets, 4 reps 50yd sprint, 50yd jog
5/1/10
11 mile hike in 5 hours
4/29/10
After a hiatus due to my broken hand…
4 sets of 4 reps of 50 yard sprint, 50 yard jog
(Also my hiatus wasn’t quite this long, the hand was broken during a tournament on the 17th and 18th; I played the whole time)
April 2010
19 posts
4/8/10
An hour of random plyo exercise… bounding, frog jumps, box jumps, foot tap drills, etc
deadlift: 10@135, 3@245, 3@265, 3@285
squat: 10@135, 3@265, 3@285, 3@305
20 incline situps with 8kg medicine ball, twist at top
4/6/10
Hang clean: 10@65, 6@95, 5@105, 4@135, 4@135
push press: 10@45, 8@95, 6@100, 6@105
single leg deadlift: 10@12, 8@25, 6@35
single leg squat: 8@115, 6@125, 6@125
db bench: 2x8@55, 6@60
db row: 2x8@55, 6@60
split lunge: 10@25, 8@30, 6@40
4/5/10
14 reps agility ladder drills (every rung, icky shuffle, backwards, etc)
10 reps 6 cone agility drill, with plyo actions
1x8 medicine ball overhead tosses
1x8 medicine ball underhand tosses
1 hour pickup ultimate
3/29/10
4 laps bends and straights
3 sets of same stair workout as a few weeks ago
1 hour pickup ultimate
3/30/10
Hang clean: 10@65, 10@95, 2x4@135
Push Press: 10@45, 8@90, 6@95, 6@100
single leg squat: 8@115, 2x6@125
db bench: 2x8@55, 6@60
db row: 2x8@55, 8@60
single leg deadlift: 10@0, 8@15, 5@25
split lunge: 10@25, 8@30, 6@35
3/25/10
2x6 100 yards bends and straights
(with justin and ryan)
3/22/10
deadlift: 2x10@95, 5@165, 5@195, 3@235, 3@260, 3@275, 3@295, 3@300, fail at 305. New 3-rep max of 300!
squats: 2x10@95, 5@165, 3@225, 3@255, 3@280, 3@300, 3@315, 3@325, 3@335, 3@340. New 3-rep max of 340!
3/21/10
~70 yard diagonal suicides: 2x4
4x1 50 yards bends and straights (one lap per rep)
1x2 100 yards bends and straights
3/15/10
Stairs workout. 3 sets on a 20 stair staircase:
every stair
high knees, every stair
every stair
every other stair
every stair
two footed jumps, every stair
every stair
one foot jumps, every stair
every stair
other foot jumps, every stair
every stair
carry 9kg medicine ball, every stair
every stair
3/17/10
deadlift: 8@135, 6@165, 5@185, 5@225, 5@225
squat: 8@155, 6@185, 5@215, 3@250, 3@265, 2@280
calf raise: 2x15@15
db row: 2x10@55, 2x8@60
incline press: 2x10@56, 1x8@50
3/10/10
25 clap pushups
13 towel pullups
hang cleans: 5@90, 5@100, 5@115, 4@125, 2@135, 2@140, 2@145, 4@125
20 swiss ball hamstring raises
sissy squats: 20@15
push press: 10@80, 8@90, 8@95
flyes: 2xe10@20
bent laterals: 2x10@10
25 crunch throws @4kg med ball
3/8/10
deadlift: 8@135, 6@165, 5@185, 4@225, 2@245, 2@255, 2@265, 5@225
bench: 10@125, 8@135, 6@145
squat: 8@155 before shoulder pain stopped me
3x10 one-leg jump onto thigh-high box followed by one-leg squat, same leg
3/3/10
25 clap pushups
13 towel pullups
hang cleans: 5@90, 5@100, 5@115, 4@125, 2@135, 2@140, 2@145, 4@125
swiss ball raises: 20
sissy squats: 20@15
push press: 10@75, 8@85, 8@90
flyes: 2x10@20
bent laterals: 2x10@10
25 crunch throws, 4kg med ball
3/1/10
deadlift: 8@135, 6@165, 5@185, 4@225, 2@245, 2@255, 2@265, 5@225
bench: 10@125, 8@135, 6@145
squat: 8@155, 6@185, 5@215, 4@250, 2@280, 2@300, 2@315, 5@250
incline press: 10@45, 8@50, 6@55
pulldowns: 10@155, 10@160, 8@165
2/26/10
deadlift: 8@135, 6@165, 5@185, 4@205, 3@225, 3@235, 3@220
db calf raises: 2x15@15
db rows: 2x10@55, 8@60
db incline press: 2x10@45, 6@50 (failed on 8)
dips: 10, 14 (to failure)
2/24/10
25 clap pushups
10 towel pullups
hang cleans: 5@90, 5@100, 5@115, 4@125, 3@135, 3@140, 3@130, 5@120, 5@100
20 swiss ball hamstring raises
sissy squats: 20@10
push press: 8@85, 10@75, 8@85
2/22/10
deadlift: 8@135, 6@150, 5@185, 4@220, 3@245, 3@250, 3@250, 5@235, 8@160
squat: 8@155, 6@185, 5@215, 4@250, 4@260, 3@280, 3@300, 3@300, 5@260, 8@190
2 hours pickup ultimate
2/19/10
bench: 8@95, 12 @115
pushups, one max set: 32
db calf raises: 2x15@15
db rows: 2x10@50, 8@55
db incline press: 2x10@45, 8@50
2/17/10
25 clap pushups
10 towel pullups
hang cleans: 5@90, 5@100, 5@115, 5@115, 5@120, 5@125, 5@125
30 swiss ball hamstring raises
push press: 10@75, 8@85, 4@85 (sore shoulder)
flyes: 10@15, 10@20
bent laterals: 10@10, 10@10
25 crunch throws @ 4kg ball
February 2010
33 posts
2/15/10
snowpocalypse meant we all had to skip the gym for a week… lots of shoveling
bench: 8@95, 6@105, 5@115, 4@130, 4@135, 4@140, 4@140, 4@140, 5@135, 6@120
squats: 8@155, 6@185, 5@215, 4@245, 4@265, 4@285, 4@285, 4@285, 5@265, 6@230
incline press: 10@45, 8@50, 6@50
deadlifts: 2x10@195, 2x8@215
10 pullups with 10 lb db around waist
10 chinups with 10 lb db
8 towel pullups...
2/5/10
bench: 8@95, 6@105, 5@115, 5@130, 5@135, 5@140, 5@140, 5@140, 6@115, 8@105
db calf raises: 2x15@35
db rows: 2x10@50, 1x8@55
incline press: 2x10@45, 1x8@50
dips: 2x10
walking lunges: 2x10@70
2/3/10
clap pushups: 1x25 (had to rest at 21)
towel pullups (max): 10
hang cleans: 5@90, 5@100, 5@115, 5@120, 5@125, 5@125, 5@125, 5@120, 5@115, 5@95
hamstring swiss ball raises things: 20
sissy squats: 20
push press: 10@75, 8@85, 8@85
flyes: 10@15, 10@20
bent laterals: 2x10@10
crunch throws: 1x25@4kg
2/1/10
bench: 8@115, 8@125, 6@135, 6@145, 5@145
squats: 8@155, 6@185, 5@215, 5@245, 5@265, 5@265, 5@265, 5@245
deadlifts: 2x10@195, 2x8@215
incline press: 10@45, 8@50, 6@50
pulldowns: 2x10@155, 1x8@160
1/29/10
bench: 10@95, 5@115, 11@135
overhead squats: 12@95, 10@115
one-leg squats: 10@125
incline press: 2x10@45, 1x8@50
walking lunges: 2x10@70
pulldowns: 2x10@150, 1x8@155
1/27/10
med ball presses: 2x25
pegboard climbing
hang cleans: 5@95, 5@105, 5@115, 10@120 (booyeah)
kb snatch: 10@12
one-arm bench: 10@50
one-arm pull: 10@80
one-arm incline: 10@45
swiss ball chop: 10@55
crunch throws: 25@4kg
1/25/10
bench: 10@115, 5@120, 4@125, 4@135, 4@140, 4@150
back squats: 10@175, 8@185, 8@205, 6@225, 6@245, 6@260
deadlifts: 2x10@195, 1x8@215
mil press: 2x10@30, 1x8@35
bar rows: 2x10@105, 1x8@115
lunges: 2x10@70
calf raises: 3x10
12 pullups, 6 chinups, 7 towel pullups
1/22/10
bench: 10@110, 5@115, 5@120, 5@130, 5@135, 5@140
overhead squats: 12@95, 10@105
one leg squats: 10@125
bar incline press: 2x10@105, 1x8@115
bar rows: 2x10@105, 1x8@115
walking lunges: 2x10@65
1/20/10
med ball presses: 2x20 (forgot weight)
pegboard climbing
hang cleans: 6@45, 5@95, 5@105, 4@110, 4@115, 4@120
kb snatch: 10@12kg
one-arm bench: 10@50
one-arm pulldowns: 10@80
one-arm incline bench: 10@50
crunch throws: 25@4kg
1/17/10
back squat: 10@165, 8@185, 8@195, 6@215, 6@235
bench: 10@105, 5@125, 4@140, 4@145, 4@150
deadlift: 2x10@190, 2x8@210
mil press: 1x3@30 (shoulder pain)
bar row: 2x10@105, 1x8@115
lunges: 2x10@65
lat pull: 2x10@155, 1x8@160
calf raises
1/15/10
bench: 10@95, 8@105, 6@130, 6@135, 6@140
overhead squat: 12@95, 10@105
one-leg back squat:1x10@115
bar row: 1x10@95, 1x10@105, 1x8@110
incline bench: 2x10@40, 1x8@45
1/13/10
peg board climbs
med ball press: 1x25
kettelball snatch: 1x10@12kg
hang clean: 6@95, 5@105, 6@95 5@95 (learning the form, lots of frustration)
one-armed bench: 10@50
one-armed pulldown: 10@80
one-armed incline bench: 10@50
swiss ball chop: 5@unknown
1/11/10
back squat: 10@175, 8@185, 8@225, 8@235, 8@245
bench: 10@95, 8@105, 6@125, 6@130, 6@140
deadlift: 10@185, 8@205
mil press: 2x10@30, 2x8@205
bar row: 2x10@95, 1x8@105
lunge: 2x10@60
10 pullups, 10 chinups, 6 towel pullups
1/9/10
Overhead squat: 1x10@45, 1x12@105, 1x12@115
bench: 1x10@95, 1x8@105, 1x6@125, 1x6@130, 1x6@135
bar row: 2x10@95, 1x8@105
one-leg back squat: 1x10@95
db incline bench: 1x10@35, 1x10@40, 1x8@40
lat pull: 2x10@155
walking lunge: 2x10@60
1/6/10
peg board climb
med ball press: 1x15
kettlebell snatch: 1x10@8kg
hang clean: 1x6@85, 1x4@95, 1x4@100, 1x4@105
one-armed bench: 1x10@50 both sides
one-armed pulldown: 1x10@80 both sides
one-armed db incline bench: 1x10@35
swiss ball side chops: 1x5@30 each side
1/4/10
back squat: 1x10@175, 1x8@185, 1x8@205, 1x8@225, 1x8@235, 1x8@245
deadlift: 2x10@185, 1x8@205
bar row: 2x10@95, 1x8@105
bench: 1x10@95, 1x8@105, 1x6@125, 1x6@135, 1x5@140, 1x4@140
mil press: 2x10@30, 1x8@35
lunge: 2x10@55
10 pullups, 6 chinups, 6 towel pullups
12/14/09
front squat: 1x10@185
back squat: 1x10@185, 1x8@205, 1x8@225, 1x8@235, 1x8@245
bench: 1x10@80, 1x8@90, 1x6@110, 1x6@120, 1x6@125, 1x6@135
deadlift: 2x10@185, 1x8@205
bar row: 2x10@95, 1x8@105
mil press: 2x10@35, 1x8@35
lunges (weight unrecorded)
pull down: 2x10@150, 1x8@155
12/10/09
testing maxes!
back squat: 1x10@135, 1x8@185, 1x5@225, 1x3@255, 1x3@275, fail at 295, 1x3@285, 1x3@295
bench: 1x8@115, 1x5@125, 1x3@135, 1x3@145, 1x2.5@155, 1x3@155, 1x1@155
deadlift: 1x10@175, 1x5@205, 1x5@225, 1x3@245, 1x3@265, 1x3@270
estimated maxes: 320, 165, and 290 respectively
12/7/09
back squat: 1x10@155, 1x8@205, 1x6@235, 1x4@255
deadlift: 1x10@185, 1x8@205, 1x6@225, 1x5@235
bench: 1x10@115, 1x8@125, 1x6@135, 1x3@145
lat pull: 2x10@150
mil press: 2x10@35
bar row: 2x10@95
12/4/09
front squat: 1x10@165
back squat: 1x10@205, 2x8@225
deadlift: 1x10@205, 1x10@165 (form work), 2x10@185 (good improvement)
incline bench: 2x10@75, 1x8@85, 1x8@95
bar row: 3x10@95
mil press: 3x10@30
lunge: 2x10@55
lat pull: 1x10, 1x9, 1x8 all @ 150
12/2/09
clap pushups: 2x15
peg pullup: 1x10, 1x8
single leg deadlift: 1x10@8kg, 1x10@16kg
kb standing row: 2x10@8kg, 2x8@12kg
med ball press: 1x15@13kg
med ball overhead toss: 1x15@10kg
vertical jumps: 1x10
situp press: 1x30@5kg
crunch throws: 1x25@4kg
11/30/09
front squat: 1x10@165
back squat: 3x10@205
deadlift: 2x10@185, 2x8@195
bench: 2x10@115, 1x7@125, 1x8@115
bar row: 3x10@85
mil press: 1x10@25, 2x10@30, 1x8@35
lunge: 2x10@55
lat pull: 3x10@135
calf raise: 2x10
11/23/09
bar row: 2x10@75, 1x10@85
front squat: 2x10@165
back squat: 2x8@185
deadlift: 2x10@175, 2x8@185
bench: 2x10@115, 1x5@125, 1x5@115
11/21/09
front squat: 2x10@165, 1x8@175, 1x8@165
deadlift: 2x10@165, 1x8@175
bench: 2x10@115, 1x8@125, 1x5@125
5 hours of ultimate and a hat tournament victory!
11/18/09
clap pushups: 2x15
peg pullups: 2x9
single-leg deadlifts: 2x10@4kg
kb upright row: 2x10@8kg, 2x8@12kg
med ball press: 1x15@13kg
med ball overhead toss: 1x15@7kg
med ball side toss: 1x10@7kg each side
side broad jump: 15
vertical jumps: 1x10
situp press: 1x25@5kg
crunch throws: 1x25@5kg
11/16/09
front squat: 2x10@155, 1x8@165
deadlift: 2x10@155, 1x8@165
bench: 2x10@115, 1x7@125, 1x3@125, 1x7@115
bar rows: 3x10@85
mil press: 3x10@25
lunge: 2x10@50
lat pull: 1x10@130, 1x10@135
incline situp w/twist: 2x10@8kg med ball
11/11/09
clap pushup: 1x15, 1x10
peg pullup: 1x10, 1x7
single leg deadlift: 2x10@0
kb upright row: 2x10@8kg, 1x8@12kg
med ball overhead toss: 1x15@7kg
med ball side toss: 1x10@7kg each side
side broad jump: 1x15
situp press: 1x25 weight not recorded
crunch throw 1x25 weight not recorded
11/9/09
front squat: 2x10@145, 2x8@155
deadlift: 2x10@135, 2x8@155
bench: 2x10@115, 2x6@125 (couldn’t finish all 8)
bar row: 2x10@75, 1x8@85
db mil press: 2x10@30
lunge: 2x10@50
lat pull: 2x10@120