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Off Season Training



02/24/17

Posted by Crmoss2, 24 February 2017 · 10 views

3-Board Press

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 275 Lb x 6 reps
  • 315 Lb x 6 reps
  • 335 Lb x 5 reps + 50 Lb Rep PR
  • 355 Lb x 4 reps + 55 Lb Rep PR
  • 375 Lb x 3 reps + 5 Lb Rep PR
  • 385 Lb x 3 reps @ 8.5 + 15 Lb Rep PR
Notes:

Done with a pause on the chest.



Rack Pull Deadlift Lockout (Above Knees)

  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 495 Lb x 2 reps
  • 585 Lb x 2 reps
  • 585 Lb x 2 reps
  • 585 Lb x 2 reps
  • 585 Lb x 2 reps
  • 585 Lb x 2 reps @ 7.5
Notes:

Done will dead stops between reps and starting barbell height at mid patella.



Bodyweight

228 Lb



Right patellar tendon is really sore and inflamed, so decided to deload on the squats today. Began with 12 min on stationary bike followed by 2 sets of 10 squats with 135lb before moving to board presses.




02/22/17

Posted by Crmoss2, 22 February 2017 · 9 views

Paused Squat (Low Bar)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 1 reps
  • 425 Lb x 5 reps + 10 Lb Rep PR
  • 425 Lb x 5 reps + 10 Lb Rep PR
  • 425 Lb x 5 reps @ 8 + 10 Lb Rep PR

3-count Pause Bench Press

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 275 Lb x 5 reps
  • 295 Lb x 5 reps + 10 Lb Rep PR
  • 295 Lb x 4 reps @ 9 + 25 Lb Rep PR
  • 265 Lb x 6 reps @ 7.5

Barbell Row

  • 225 Lb x 6 reps
  • 225 Lb x 6 reps
  • 225 Lb x 6 reps
  • 225 Lb x 6 reps @ 8

Bodyweight

228 Lb



No additional notes




02/20/17

Posted by Crmoss2, 20 February 2017 · 13 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 485 Lb x 4 reps
  • 485 Lb x 4 reps
  • 485 Lb x 4 reps @ 8

Bench Press (Paused)

  • 45 Lb x 12 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 275 Lb x 2 reps
  • 315 Lb x 4 reps + 10 Lb Rep PR
  • 315 Lb x 4 reps + 10 Lb Rep PR
  • 315 Lb x 4 reps + 10 Lb Rep PR
  • 315 Lb x 4 reps @ 8.5 + 10 Lb Rep PR

Conventional Deadlift

  • 135 Lb x 6 reps
  • 225 Lb x 4 reps
  • 315 Lb x 3 reps
  • 405 Lb x 2 reps
  • 475 Lb x 1 reps
  • 530 Lb x 3 reps + 5 Lb Rep PR
  • 530 Lb x 3 reps + 5 Lb Rep PR
  • 530 Lb x 3 reps @ 8.5 + 5 Lb Rep PR

Bodyweight

228 Lb



No additional notes




02/17/17

Posted by Crmoss2, 17 February 2017 · 13 views

High Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 10 reps
  • 225 Lb x 8 reps
  • 315 Lb x 6 reps
  • 365 Lb x 2 reps
  • 415 Lb x 6 reps
  • 415 Lb x 6 reps
  • 415 Lb x 6 reps @ 8

Close Grip Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 245 Lb x 6 reps + 20 Lb Rep PR
  • 245 Lb x 6 reps + 20 Lb Rep PR
  • 245 Lb x 6 reps + 20 Lb Rep PR
  • 245 Lb x 10 reps @ 8.5 + 20 Lb Rep PR

Rack Pull Deadlift Lockout (Above Knees)

  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 495 Lb x 1 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps
  • 550 Lb x 2 reps

Triceps Pushdown

  • 60 Lb x 10 reps
  • 100 Lb x 8 reps
  • 120 Lb x 8 reps + 5 Lb Rep PR
  • 120 Lb x 8 reps + 5 Lb Rep PR
  • 120 Lb x 12 reps

Bodyweight

228 Lb



No additional notes




02/15/17

Posted by Crmoss2, 15 February 2017 · 8 views

Paused Squat (Low Bar)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 365 Lb x 2 reps
  • 415 Lb x 5 reps + 10 Lb Rep PR
  • 415 Lb x 5 reps + 10 Lb Rep PR
  • 415 Lb x 5 reps @ 8 + 10 Lb Rep PR

3-count Pause Bench Press

  • 45 Lb x 10 reps
  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 285 Lb x 5 reps + 10 Lb Rep PR
  • 285 Lb x 5 reps + 10 Lb Rep PR
  • 285 Lb x 5 reps + 10 Lb Rep PR
  • 285 Lb x 5 reps @ 8 + 10 Lb Rep PR

Barbell Row

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 195 Lb x 6 reps
  • 195 Lb x 6 reps
  • 195 Lb x 6 reps
  • 195 Lb x 8 reps @ 8

Landmine Press (Single Arm)

  • 25 Lb x 10 reps
  • 50 Lb x 10 reps
  • 75 Lb x 8 reps
Notes:

My left shoulder is really sore and weak. Some kind of impingement/ inflamed tendon issue. Had to lay off of this movement as it was extremely painful.



Bodyweight

228 Lb



No additional notes




02/13/17

Posted by Crmoss2, 13 February 2017 · 12 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 475 Lb x 4 reps
  • 475 Lb x 4 reps
  • 475 Lb x 4 reps @ 8.5

Bench Press (Paused)

  • 45 Lb x 12 reps
  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 265 Lb x 2 reps
  • 305 Lb x 4 reps
  • 305 Lb x 4 reps
  • 305 Lb x 4 reps
  • 305 Lb x 4 reps @ 8.5

Conventional Deadlift

  • 135 Lb x 6 reps
  • 225 Lb x 4 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 515 Lb x 3 reps
  • 515 Lb x 3 reps
  • 515 Lb x 5 reps @ 9 + 15 Lb Rep PR
Notes:

Should have added a warmup between 405 and 515. That big jump toasted my CNS. Weight felt heavy and slow, but smooth.



Bodyweight

228 Lb



No additional notes




02/10/17

Posted by Crmoss2, 10 February 2017 · 11 views

High Bar Squat

  • 45 Lb x 12 reps
  • 135 Lb x 10 reps
  • 225 Lb x 8 reps
  • 315 Lb x 6 reps
  • 405 Lb x 6 reps
  • 405 Lb x 6 reps
  • 405 Lb x 6 reps @ 8

Close Grip Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 225 Lb x 6 reps
  • 225 Lb x 10 reps @ 7.5 + 35 Lb Rep PR

Rack Pull Deadlift Lockout (Above Knees)

  • 225 Lb x 6 reps
  • 315 Lb x 5 reps
  • 405 Lb x 4 reps
  • 525 Lb x 5 reps
  • 525 Lb x 5 reps
  • 525 Lb x 5 reps @ 7

Triceps Pushdown

  • 100 Lb x 10 reps
  • 100 Lb x 10 reps
  • 100 Lb x 15 reps @ 8

Bodyweight

227 Lb



No additional notes




02/09/17

Posted by Crmoss2, 09 February 2017 · 13 views

Paused Squat (Low Bar)

  • 45 Lb x 10 reps
  • 135 Lb x 10 reps
  • 225 Lb x 8 reps
  • 315 Lb x 6 reps
  • 405 Lb x 5 reps + 20 Lb Rep PR
  • 405 Lb x 5 reps + 20 Lb Rep PR
  • 405 Lb x 5 reps @ 7.5 + 20 Lb Rep PR

3-count Pause Bench Press

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 275 Lb x 5 reps + 10 Lb Rep PR
  • 275 Lb x 5 reps + 10 Lb Rep PR
  • 275 Lb x 5 reps + 10 Lb Rep PR
  • 275 Lb x 5 reps @ 8 + 10 Lb Rep PR

Barbell Row

  • 185 Lb x 6 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps
  • 185 Lb x 6 reps @ 8

Bodyweight

226 Lb



No additional notes




02/06/17

Posted by Crmoss2, 06 February 2017 · 12 views

Low Bar Squat

  • 45 Lb x 12 reps
  • 135 Lb x 10 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 465 Lb x 4 reps
  • 465 Lb x 4 reps
  • 465 Lb x 4 reps @ 8

Bench Press (Paused)

  • 45 Lb x 12 reps
  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 265 Lb x 2 reps
  • 295 Lb x 4 reps
  • 295 Lb x 4 reps
  • 295 Lb x 4 reps @ 8

Conventional Deadlift

  • 135 Lb x 6 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 455 Lb x 1 reps
  • 495 Lb x 3 reps
  • 495 Lb x 3 reps
  • 495 Lb x 6 reps @ 8.5

Bodyweight

226 Lb



No additional notes




02/03/17

Posted by Crmoss2, 03 February 2017 · 18 views

Zercher Squat

  • 45 Lb x 12 reps
  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 255 Lb x 12 reps + 20 Lb Rep PR
  • 255 Lb x 12 reps + 20 Lb Rep PR
  • 255 Lb x 12 reps + 20 Lb Rep PR

Dumbbell Bench Press

  • 65 Lb x 10 reps
  • 85 Lb x 8 reps
  • 100 Lb x 10 reps
  • 100 Lb x 10 reps
  • 100 Lb x 14 reps @ 9

Rack Pull Deadlift (Below Knees)

  • 135 Lb x 6 reps
  • 225 Lb x 6 reps
  • 315 Lb x 6 reps
  • 425 Lb x 8 reps
  • 425 Lb x 8 reps
  • 425 Lb x 12 reps @ 8 + 10 Lb Rep PR

Landmine Press (Single Arm)

  • 55 Lb x 12 reps + 5 Lb Rep PR
  • 55 Lb x 12 reps + 5 Lb Rep PR
  • 55 Lb x 12 reps + 5 Lb Rep PR

Bodyweight

226 Lb



No additional notes








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