Oct 26 Ph1, W1, D2

10 min stairmaster intervals
Abs 10 reps, burpees 5 reps, abs 10 reps, burpees 5 reps
25 min treadmill hill intervals

Oct 25 Phase 1, Week 1, Day 1

Warm up - foam rolling and an extended series of stretching and mobility work
a) Box jumps 4x6

b) Snatch grip DLs 3,3,3,5,5 - 135,155,175,180,180

c) Reverse lunges with front foot elevated 7,7,10 - all with 2-20lb DBs

d1) Pull through 3x12 - 70,90,100
d2) vertical pallof press 3x10 - 70,40,50

e) plate pinches - 4 sets each as long as possible as I could not do 30 sec consecutive

Added in some extra box jumps and light single leg rom DLs

Eric Cressey's Off Season Training for Athletes

While I don't think I am necessarily the target audience for this program, it will be good anyway. I am starting the program today (well, yesterday, but it was a rest day). It will be quite a change for me from what I am accustomed to doing. First off, I will only be training with weights 4 days a week (2 days of other stuff). This should be a great change and help me get some solid gains. It includes lots of foam rolling and activation work, which I don't do enough of. I like it because it's not overly complicated. I lose focus when things are too complicated - do 10 reps of this, with a 2-0-1 tempo, followed by 8 reps of this with a 3-1-3 tempo, followed by 12 sets of this... argh! I can't even be bothered to print the program out when that's what it entails. EC does have some percentages in this program, but I can do that no problem. That stuff I am used to. The program is 12 weeks long in total, and I guess if I am having success with it I could do the entire 12 weeks and then start into a program from my brother for Nationals. I will reassess every 4 weeks and see how things are going, since the program is broken down into 3- 4week phases anyway.

SASK PROVINCIALS Oct 16, 2010

Weighed in light... 64.0kg

SQUAT
warm ups went well until I went into full gear and then my warm up at 127.5kg was ugly... we dropped my opener as a result

1) 130kg
2) 135kg
3) 142.5kg - provincial record and personal best

BENCH

1) 67.5kg
2) 72.5kg
3) 77.5kg - provincial record and personal best... apparently I am becoming a bencher

DEADLIFT

1) 140kg
2) 150kg
3) 157.5kg - provincial record and personal best

TOTAL
377.5kg - my first Master total

WILKS
400.64 - my first 400 Wilks

Oct 7

Warm up included a bunch of rotator and rear delt work

speed bench 9x3 @ 75+bands

2 @ 95
2 @ 105
1 @ 115
1 @ 125 to 2bd
1 @ 135 to 2bd
1 @ 145 in shirt
1 @ 155 in shirt

more rotator and rear delt work plus front raises

Oct 6

DLs w belt 5x10 @ 185, 195, 205, 215, 225

Front squats w belt 4x10 @ 85, 95, 105, 115

rows with band 3x15

inverted rows on TRX 3 sets 10, 8, 8

3 sets extensions

3 sets abs

Tues, Oct 5

CG bench 2bd 3x8 @ 85, 90, 95
Reg grip 3bd 3x3 @ 125, 135, 145
skull crushers 3x10 @ 40 each
bench dips 3x15
4 sets biceps
15 min on treadmill

Everything that isn't geared, max effort feels easy these days :)

Mon, Oct 4

Squat Opener

Did my Eric Cressey warm up stuff and several squats working up to the suit

straps down singles @ 255, 275
full gear singles @ 285, 295

stiff leg dls 2x10 @ 165, 175
4 sets low back
4 sets abs

I also wrapped Jerad's knees and I think that counts towards something because it makes me sweat.

weekend fun

I'll do a quick recap of the weekend... mostly to have my significant numbers recorded...

Friday, Oct 1
speed work 9x3 with bands @ 75

few sets working up to shirted work

shirted doubles @ 145, 150, 160

rotators, rear delts and abs

Sat, Oct 2
squats - won't log the progression upwards, just the working sets with belt and wraps
3x2 @ 240, 250, 260

good mornings 3x10, few sets of abs

Then I had to run for a massage... ahhhh

Sun, Oct 3
bench 1bd 3x3 @ 95,105,115
incline bench 3x5 @ 75,85,90
floor press 3x3 @ 95,105,115
abs