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Off Season Training



11/14/17

Posted by Crmoss2, 14 November 2017 · 9 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 6 reps
  • 255 Lb x 3 reps
  • 295 Lb x 7 reps
  • 295 Lb x 7 reps
  • 295 Lb x 7 reps @ 8

Low Bar Squat (No Belt)

  • 135 Lb x 5 reps
  • 185 Lb x 5 reps
  • 225 Lb x 5 reps
  • 275 Lb x 5 reps
  • 315 Lb x 5 reps
  • 385 Lb x 3 reps @ 7
  • 185 Lb x 10 reps
  • 185 Lb x 10 reps
  • 185 Lb x 10 reps

Lat Pulldown

  • 150 Lb x 10 reps
  • 150 Lb x 10 reps
  • 150 Lb x 10 reps

Bodyweight

225 Lb



5 min rowing to warm up. 15 min foam rolling and stretching to finish.




11/10/17

Posted by Crmoss2, 10 November 2017 · 13 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 225 Lb x 6 reps
  • 295 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps
  • 340 Lb x 3 reps @ 8

Conventional Deadlift (No Belt)

  • 225 Lb x 6 reps
  • 315 Lb x 5 reps
  • 365 Lb x 5 reps
  • 405 Lb x 3 reps + 20 Lb Rep PR
  • 460 Lb x 5 reps @ 8 + 55 Lb Rep PR

Bodyweight

225 Lb



5 min rowing to warm up. 10 min stretching to finish.




11/08/17

Posted by Crmoss2, 08 November 2017 · 17 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 225 Lb x 6 reps
  • 275 Lb x 3 reps
  • 325 Lb x 4 reps @ 7
  • 325 Lb x 4 reps @ 7
  • 325 Lb x 4 reps @ 7
  • 325 Lb x 4 reps @ 7.5
  • 325 Lb x 4 reps @ 8

Rack Pull Deadlift Lockout (Above Knees)

  • 315 Lb x 3 reps
  • 405 Lb x 3 reps
  • 495 Lb x 3 reps
  • 495 Lb x 3 reps
  • 495 Lb x 3 reps
  • 495 Lb x 3 reps

Bodyweight

225 Lb



10 min rowing and 5 min shoulder mobility work to warm up. Finished with 15 min rolling and stretching.




11/06/17

Posted by Crmoss2, 06 November 2017 · 16 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 255 Lb x 4 reps
  • 305 Lb x 5 reps
  • 305 Lb x 5 reps
  • 305 Lb x 5 reps
  • 305 Lb x 5 reps @ 7

Low Bar Squat (No Belt)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 5 reps
  • 275 Lb x 5 reps
  • 315 Lb x 3 reps
  • 365 Lb x 8 reps @ 8

Leg Press

  • 280 Lb x 10 reps
  • 280 Lb x 10 reps
  • 280 Lb x 10 reps

Pull-Up

  • 223 Lb x 10 reps
  • 223 Lb x 10 reps
  • 223 Lb x 10 reps

Standing Overhead Press (OHP)

  • 45 Lb x 10 reps
  • 95 Lb x 6 reps
  • 115 Lb x 3 reps
  • 125 Lb x 3 reps
  • 145 Lb x 3 reps
  • 155 Lb x 6 reps @ 8.5 + 20 Lb Rep PR

Bodyweight

223 Lb



6 min bike to warm up. 10 min rolling and stretching to finish.




10/02/17

Posted by Crmoss2, 02 November 2017 · 9 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 6 reps
  • 275 Lb x 3 reps
  • 335 Lb x 3 reps
  • 335 Lb x 3 reps
  • 335 Lb x 3 reps
  • 335 Lb x 3 reps
  • 335 Lb x 3 reps
  • 335 Lb x 3 reps

Conventional Deadlift (No Belt)

  • 225 Lb x 5 reps
  • 245 Lb x 5 reps
  • 295 Lb x 5 reps
  • 335 Lb x 3 reps + 40 Lb Rep PR
  • 385 Lb x 3 reps + 90 Lb Rep PR
  • 435 Lb x 8 reps @ 8.5 + 10 Lb Rep PR

Barbell Row

  • 225 Lb x 8 reps
  • 225 Lb x 8 reps
  • 225 Lb x 8 reps

Bodyweight

223 Lb



10 min rowing (2.25km) to warm up.




10/31/17

Posted by Crmoss2, 31 October 2017 · 20 views

Bench Press (Paused)

  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 6 reps
  • 275 Lb x 4 reps
  • 315 Lb x 4 reps
  • 315 Lb x 4 reps
  • 315 Lb x 4 reps
  • 315 Lb x 4 reps @ 8

Bench Press (Sling Shot)

  • 385 Lb x 3 reps @ 8
  • 385 Lb x 3 reps @ 9

Low Bar Squat (No Belt)

  • 135 Lb x 8 reps
  • 185 Lb x 5 reps
  • 225 Lb x 3 reps
  • 255 Lb x 3 reps
  • 285 Lb x 3 reps
  • 325 Lb x 10 reps @ 7

Leg Press

  • 260 Lb x 12 reps
  • 260 Lb x 12 reps
  • 260 Lb x 12 reps
  • 260 Lb x 12 reps

Lat Pulldown

  • 175 Lb x 10 reps
  • 175 Lb x 10 reps
  • 175 Lb x 10 reps
  • 175 Lb x 10 reps

Bodyweight

222 Lb



Skipped cardio today. Been sick with some kind of cold the past week and has really taken the wind out of me. Also dropped 6 lbs since getting sick. Finished with 10 min stretching.




10/25/17

Posted by Crmoss2, 25 October 2017 · 25 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 195 Lb x 6 reps
  • 235 Lb x 6 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps

Conventional Deadlift (No Belt)

  • 190 Lb x 5 reps
  • 235 Lb x 5 reps
  • 295 Lb x 3 reps
  • 315 Lb x 5 reps
  • 365 Lb x 5 reps
  • 415 Lb x 11 reps @ 9

Bodyweight

228 Lb



5 min cardio warm-up, bench, deadlift, 10 min stretching.




10/24/17

Posted by Crmoss2, 24 October 2017 · 11 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 275 Lb x 6 reps
  • 275 Lb x 6 reps
  • 275 Lb x 6 reps

Standing Overhead Press (OHP)

  • 95 Lb x 6 reps
  • 115 Lb x 6 reps + 20 Lb Rep PR
  • 115 Lb x 6 reps + 20 Lb Rep PR
  • 135 Lb x 6 reps + 40 Lb Rep PR

Bodyweight

228 Lb



10 in rowing (2.25km), bench, ohp, 10 min stretching. Had a fever the night before which came back later this evening.




10/20/17

Posted by Crmoss2, 20 October 2017 · 22 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 2 reps
  • 360 Lb x 1 reps @ 8
  • 385 Lb x 1 reps @ 9
  • 395 Lb x 0 reps @ 10
  • 345 Lb x 3 reps @ 8
  • 315 Lb x 8 reps @ 9
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps

Low Bar Squat (No Belt)

  • 145 Lb x 5 reps
  • 185 Lb x 5 reps
  • 225 Lb x 3 reps
  • 235 Lb x 5 reps
  • 275 Lb x 5 reps
  • 315 Lb x 10 reps @ 7

Pull-Up

  • 228 Lb x 10 reps
  • 228 Lb x 10 reps
  • 228 Lb x 10 reps
  • 228 Lb x 10 reps
  • 228 Lb x 5 reps

Leg Press

  • 200 Lb x 12 reps
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps
  • 200 Lb x 12 reps

Bodyweight

228 Lb



5 min cardio, bench, squat, pull-ups, leg press, 10 min cardio, 10 min stretching.




10/18/17

Posted by Crmoss2, 18 October 2017 · 26 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 275 Lb x 3 reps
  • 330 Lb x 4 reps @ 7
  • 330 Lb x 4 reps @ 7
  • 330 Lb x 4 reps @ 7
  • 330 Lb x 4 reps @ 7
  • 330 Lb x 4 reps @ 8

Conventional Deadlift (No Belt)

  • 135 Lb x 8 reps
  • 225 Lb x 8 reps
  • 315 Lb x 8 reps
  • 425 Lb x 8 reps @ 7 + 10 Lb Rep PR

Bodyweight

228 Lb



10 min rowing, bench, deadlift, 10 min stretching.








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