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Weekly Training Recap: January 4th- January 10th 2015

Sunday, January 4th, 2015

Stairs 20 minutes (SS)


Monday, January 5th, 2015

Front Squat: 45X6, 135X4, 185X3, 225X2, 255X1… 275X3X4

Back Extensions: 25X4

Chin-ups: 6/5/4/3/3

Cable Row: 105X20X3

Split Squats: 15X4

*Stairs 20 minutes (SS)

Tuesday, January 6th, 2015

Bench Press: 45X8, 95X6, 135X4, 165X2… 190X8X3 Volume & Rep PR

Pendlay Row: 115X15/12/12

DB Press: 50X15/12/12

Lat Pull Down: 85X15/12/12

Rear Delts: 10X100

Triceps Push-ups: 12/8/8

DB Curls: 30X20/15/15

Wednesday, January 7th, 2015

Bike: 10 minutes

Deadlift(deficit): 135X6, 225X4, 275X3, added belt 315X2, 365X1, 405X1… 425X2X5

Back Extensions: 25X4

Split Squats: 20X3

Rower 1500m time: 7:39 

Thursday, January 8th, 2015

Bench Press: 45X8, 95X6, 135X4, 185X2, 205X1… 215X3X5 Volume PR

Bench Press AMRAP 170lbs= 10

Wide Grip Upright Row: 100X12X3

DB OH Press: 35X15/12/10

Laterals: 10X100

Tri Ext: 57.5X20/20/15

20 minutes Cross-trainer (SS)

Friday, January 9th, 2015

Back Squat (CAT): 45X8, 135X6, 185X4, 225X3, 265X1… 295X5X5 time: 12:49

Wide Pull-ups: 5/4/4/3/3/3/3

Wide Walking Lunges: 20X3

Hamstring Curl: 85X15X3

Saturday, January 10th, 2015

Bike 20 minutes

High Rows: 45X15X3

DB Row: 65X15X3

*Stretch/Physio/Foam Roll

This week, I decided to commit to doing atleast 1.5hrs of cardio during the week, I’m not a fan so far but I’m getting it in and I know it needs to be done.

Monday’s front squats went considerably well. This was my first time front squatting 275X3 and for multiple sets and without a belt to boot!

Tuesday’s bench went awesome! I managed to hit a rep and volume PR. It’s funny to think I was struggling with this weight for doubles less than a year ago. It’s safe to say my bench is finally making some good progress.

Wednesday’s deadlifts went ok. I forgot how much these suck as the weight gets heavier. Although it was only 20lbs and I decreased the reps by half they had good speed but felt relatively tough. I’m looking forward to taking the deficit away in the next couple of weeks.

Thursday’s bench went exceedingly well. I hit a volume PR and without a hand off to boot! My bench is feeling better and better each week and I’m excited to see how it progresses over the next couple of months.

Friday’s squats went really well, they felt fast and easy. By the end of my workout my back was bothering me and I know it’s because I’m slacking on my physio and stretching. I’m going to make sure to set time aside to ensure it gets done so I don’t run into problems anytime soon!

Saturday was a very quick session, I went to watch a client compete in the morning/early afternoon and trainer for an hour before I had to go to work. Got the rest of my cardio in for the week, did some back work and made sure to do my physio and stretching, I really needed it after this week.

I have a big week ahead of me training wise and I’m looking forward to seeing what happens!