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Scott's training log and occasional insights...


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Yep - but it was Giacomo's personal one, like a toddler's footie sock... There's a reason powerlifters wear knee socks! OH YEAH I went there!

 

Monday, 1/5/15 - GPP

hard stretching and lots of Indian club swinging with the 2lb clubs…

 

cardio: 2-arm kettlebell swing x 25, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 20, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 15, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 10, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 5, jump rope x 50, bike x 4:00

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Tuesday, 1/6/15 - Long Cycle & Deadlift

warmed up with: 3 sets of reverse hypers and lat pulldowns

deadlift: 205x3, 225x3, 255x3

long cycle: 16kg x 5, 20kg x 5, 24kg x 4, 16kg x 6, 20kg x 5, 24kg x 5, 16kg x 6, 20kg x 5, 24kg x 5 → 30 seconds on / 30 seconds off x 9 sets - NBL=46, volume=1,816kgs

running x 20:00

ball sit-ups: 4x25

forearm and wrist exercises

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Thursday, 1/8/15 - Long Cycle

warmed up with 2-arm kettlebell swings, kettlebell presses, kettlebell snatches

long cycle: 12kg x 5, 16kg x 5, 20kg x 3

1-arm jerk: 24kg x 3+3, 28kg x 1+1

long cycle: 24kg x 12 / 2:00, 16kg x 22 / 3:00

jumping squats: 95x25 / 3 sets

kettlebell mil press: 16kg x 8+8, 7+7, 6+6

pulldown: 3x8

abs x 100 reps

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Tuesday, 1/13/15 - Long Cycle & Deadlift

long cycle: warm-ups - 12kgx5, 16kgx3, 20kgx2, 24kgx1: sprint sets - 24kgx9/1:00, 20kgx19/2:00, 16kgx32/3:00

 

speed deadlifts: 205+chains x 3 / 3 sets

 

pulldowns: 3x10

weighted abs: 3x25

 

running x 8:00 sprint intervals followed by a 6:00 cool down run

 

Monday, 1/12/15 - Cardio

running x 23:00

 

Sunday, 1/11/15 - Long Cycle

warmed up with reverse hypers and light long cycle sets…

long cycle: 16kgx8/1:00, 16kgx8/1:00, 20kgx6/1:00, 24kgx14/2:30, 16kgx25/3:30

abs x 100 reps

running x 22:00

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Friday, 1/16/15 - Running

Running x 33:00

 

Thursday, 1/15/15 - Long Cycle

warmed up with 3 sets each of reverse hypers and lat pulldowns

 

long cycle: warm up sets - 12kg x 5, 16kg x 8, 16kg x 8, 20kg x 6, 24kg x 1; work sets - 24kg x 15 / 3:00 (5,5,5); 16kg x 28 / 4:00 (7,7,7,7)

 

squat / jumping squats: 95 x 5 / 15, 115 x 3 / 12, 135 x 1 / 10

 

lat pulldowns: 3x8

weighted abs: 3x15

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Tuesday, 1/20/15 - deadlift & long cycle

deadlift: worked up to 275x5, 315x3, 335x1, 365x1

 

long cycle sprint sets 30sec on / 30sec off: 24kgx4, 20kgx5, 16kgx6 / 3 circuits

 

bench press: 4x8-10

seated row: 4x12

weighted abs: 4x15

 

Monday, 1/19/15 - running day

running x 35:00

 

Sunday, 1/18/15 - Long Cycle

long cycle: 12kgx10/1:00, 16kgx9/1:00, 20kgx14/2:00, 24kgx12/2:00, 20kgx12/2:00, 16kgx20/2:00

 

jumping squat: 135x20 / 3 sets

 

pulldowns: 3x8-10

kettlebell press: 3x8-10

 

abs x 100 reps

 

running x 15:00

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Tuesday, 1/27/15 - long cycle & bench press deload

long cycle: 12kg x 12 / 1:00, 16kg x 10 / 1:00, 20kg x 4 / 0:30, 20kg x 36 / 6:00 (steady 6 RPMs)

 

bench press: barx5, 65x5, 95x3 / 3 sets

seated row: 120x8 / 5 sets

 

pushdowns: 2x12

reverse sit-up: 2x8

 

*pull-ups and heavy grippers GTG throughout the day

 

bike: 4:00 x 50%; 0:20 x 100% / 0:10 x 50% x 8 rounds; 4:00 x 50%

 

Monday, 1/26/15 - long cycle & squat deload

long cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 6 / 1:00, 24kg x 3 / 0:30, 24kg x 15 / 3:00, 20kg x 12 / 2:00, 16kg x 24 / 2:00

 

squat: barx5, 95x3, 115x3, 130x3

 

GHR: 2x8

GHR sit-up: 2x8

 

bike x 20:00 intervals

 

*pull-ups and heavy grippers GTG throughout the day

 

Friday, 1/22/15 - GPP

3lb Indian club swinging

chin ups x 10reps

1-arm KB swing/2-arm KB swing - 12, 16, 20, 24kg x 5/5/5

kettlebell snatch: 16kg x 154 / 10:00 (77 reps each hand)

heavy grippers and Janda sit-ups x 3 rounds

 

Thursday, 1/22/15 - long cycle

long cycle: 12kg x 5, 16kg x 8/1:00, 20kg x 7/1:00, 24kg x 3 / 0:30, 24kg x 5 / 1:00, 24kg x 8 / 1:30, 24kg x 5 / 1:00, 24kg x 5 / 0:30, 16kg x 31 / 3:00

 

jumping squat: 135x20 / 3 sets

 

pulldown: 3x8

sit-ups: 3x20

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Thursday, 1/29/15 - deadlift deload

warmed up with reverse hypers, lat pulldowns, and RDLs

 

deadlift: 135x3, 155x3, 185x3

good morning: 95x5 / 2

barbell row: 95x5 / 2

reverse hyper: 2x8

3-way band abs: 2 sets

kettlebell snatch: 16kg x 24+24 / 3:00

 

*grippers and pull-ups - GTG throughout the day...

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It's totally cardio!

 

Friday, 2/6/15 - deadlift and long cycle technique stuff

long cycle: 16kg x 24 / 3:00

 

deadlift: 210x3, 240x3, 270x3, 295x3, 335x3

rack pull #4 pin: 365x3

 

pulldown: 3x8

reverse hyper: 3x10-12

 

hammer curls: 3x8

weighted abs: 3x15

 

Thursday, 2/5/15 - long cycle

long cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 24 / 4:00, 16kg x 28 / 3:00

 

trail run x 20:00

 

Tuesday, 2/3/15 - long cycle and lower stuff

long cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 18 / 3:00, 16kg x 24 / 3:00

 

squat: 155x3, 175x3, 200x3

 

sit-ups: 3x12

 

running x 12:00 intervals

 

Monday, 2/2/15 - long cycle and upper stuff

long cycle: 16kg x 10 / 1:00, 20kg x 4 / 0:30, 24kg x 3 / 0:30; 24kg x 20 / 5:00

 

bench press: 115x3, 130x3, 150x3, 95x12

row: 5x10

 

pushdown: 3x12

weighted abs: 3x15

 

Friday, 1/30/15 - long cycle

long cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 15 / 3:00, 16kg x 20 / 2:00

 

Accessories: barbell press, pulldowns, weighted abs, and curls for some sets and reps

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