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Old 09-05-2012, 01:17 PM   #11
Off Road
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Default Wednesday, September 5, 2012

Squats
135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5
275 lbs x 5
315 lbs x 9 reps

Sled Drags
125 lb sled x 10 laps (20 yards each)

Notes:
Busy day, it's all I really have time for. Wednesdays will be very abbreviated.
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Old 09-05-2012, 01:52 PM   #12
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Back with a squat PR! Congrats!
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Old 09-05-2012, 10:54 PM   #13
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Originally Posted by Off Road View Post
315 lbs x 9 reps
Nothing easy about that.
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Old 09-06-2012, 06:24 AM   #14
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solid squatting session keep it up
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Old 09-06-2012, 07:04 AM   #15
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Nice rep PR.

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Old 09-06-2012, 07:43 AM   #16
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what happened to my 20 repper ??
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Old 09-06-2012, 08:26 AM   #17
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Default

Quote:
Originally Posted by big_swede View Post
Back with a squat PR! Congrats!
Not a PR, had some in the tank, but a decent session none-the-less.

Quote:
Originally Posted by BendtheBar View Post
Nothing easy about that.
Compared to 20 reppers, it was pretty easy.

Quote:
Originally Posted by RobMoriRB View Post
solid squatting session keep it up
Thanks Rob, I will.

Quote:
Originally Posted by LtL View Post
Nice rep PR.

Al
Thanks LtL, Not a PR but a good session none-the-less.

Quote:
Originally Posted by ravimolasaria View Post
what happened to my 20 repper ??
They will still be thrown in there, probably on the 1's day. They were just forcing me to eat a lot and I was unhappy about feeling fat and bloated and lazy.
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Old 09-06-2012, 04:57 PM   #18
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Solid squat session yesterday man, I would love to get 315x9.
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Old 09-07-2012, 05:10 PM   #19
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Originally Posted by Randoja View Post
Solid squat session yesterday man, I would love to get 315x9.
Thanks Ranjoda. All good things come in time.
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Old 09-07-2012, 05:15 PM   #20
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Default Friday, September 7, 2012

Warm Ups: 15 yards
1) Form Run (not sprint)
2) High Knees
3) Butt Kickers
4) Carioca
5) Shuffle
6) Fast Feet
7) Skipping
8) Form Run (not sprint)

Strength Training:
Military Press:
75 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 5 reps
160 lbs x 7 reps

Bar Dips:
BW x 12 reps
BW x 12 reps
BW x 12 reps
BW x 12 reps
BW x 12 reps

Barbell Rows:
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps

SAQ Training: 20 yards
1) Squat Jumps x 10
2) Double Leg Butt Kick x 10
3) Bear crawl 10 yards and Sprint 10 yards. Execute 5 normal pushups, sprint 20 yards back and execute 5 normal pushups.
4) Shuffle 10 yards and Bear crawl 10 yards. Shuffle 10 yards and Bear crawl 10 yards back.
5) Sprint 10 yards - stop and reset, Sprint 10 yards - stop and reset. Sprint 10 yards back - stop and reset, sprint 10 yards back - stop and reset. (get offs)
6) Back pedal 20 yards, sprint 20 yards back. (repeat)

Notes:
Absolutely kicked my A$$
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