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Off Season Training



09/25/17

Posted by Crmoss2, 25 September 2017 · 7 views

Bench Press (Paused)

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

Conventional Deadlift (No Belt)

  • 135 Lb x 8 reps
  • 225 Lb x 8 reps
  • 295 Lb x 8 reps
  • 365 Lb x 8 reps

Bodyweight

229 Lb



Warmed up with 12 min elliptical and shoulder mobility work. Finished with 7 min rowing and 10 min rolling and stretching.




09/22/17

Posted by Crmoss2, 22 September 2017 · 2 views

Leg Press

  • 200 Lb x 10 reps
  • 280 Lb x 10 reps
  • 360 Lb x 10 reps
  • 380 Lb x 10 reps

Barbell Row

  • 135 Lb x 8 reps
  • 185 Lb x 8 reps
  • 225 Lb x 8 reps
  • 275 Lb x 3 reps @ 9

Bodyweight

229 Lb



Warmed up with 10 min rowing and 10 min mobility work, finished with 10 min elliptical and 20 min rolling and stretching.




09/21/17

Posted by Crmoss2, 21 September 2017 · 3 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 275 Lb x 3 reps
  • 315 Lb x 1 reps
  • 355 Lb x 1 reps
  • 375 Lb x 1 reps + 10 Lb Rep PR
  • 385 Lb x 1 reps @ 9 + 20 Lb Rep PR

Bench Press (Sling Shot)

  • 315 Lb x 15 reps @ 9

Bodyweight

229 Lb



Warmed up with 10 min elliptical. Wanted to test my 1RM after completing a full cycle of modified Smolov JR. Hit a 20lb PR!




09/20/17

Posted by Crmoss2, 20 September 2017 · 10 views

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 6 reps
  • 275 Lb x 2 reps
  • 315 Lb x 1 reps
  • 345 Lb x 3 reps @ 7

Lat Pulldown

  • 185 Lb x 10 reps
  • 185 Lb x 10 reps
  • 185 Lb x 10 reps

EZ-Bar Curl

  • 80 Lb x 10 reps
  • 80 Lb x 10 reps
  • 80 Lb x 10 reps

Bodyweight

229 Lb



Warmed up with 10 min elliptical, finished with 10 min rowing and 15 min rolling and stretching.




09/19/17

Posted by Crmoss2, 19 September 2017 · 7 views

Leg Press

  • 180 Lb x 10 reps
  • 180 Lb x 10 reps
  • 360 Lb x 10 reps
  • 360 Lb x 10 reps
Notes:

Done with slow controlled eccentric. Right leg only first two sets, both legs the last two.



Bodyweight

229 Lb



Physical therapy, mobility work, rolling, stretching and 20 min cardio on the elliptical and row machine.




09/18/17

Posted by Crmoss2, 18 September 2017 · 6 views

Bench Press (Paused)

  • 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
  • 315 Lb x 4 reps
  • 315 Lb x 4 reps

Lat Pulldown

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

Dumbbell Bicep Curl

  • 35 Lb x 8 reps
  • 40 Lb x 8 reps
  • 45 Lb x 8 reps

Bodyweight

229 Lb



Warmed up with 10 min on the elliptical. Finished with 10 min rowing (2.2 km) and 15 min rolling and stretching.




09/16/17

Posted by Crmoss2, 16 September 2017 · 9 views

Bench Press (Touch & Go)

  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 255 Lb x 2 reps
  • 285 Lb x 5 reps
  • 285 Lb x 5 reps
  • 285 Lb x 5 reps
  • 285 Lb x 5 reps

Bodyweight

229 Lb



No additional notes




09/15/17

Posted by Crmoss2, 15 September 2017 · 8 views

Bench Press (Paused)

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

Leg Press

  • 160 Lb x 10 reps
  • 160 Lb x 10 reps
  • 320 Lb x 10 reps
  • 320 Lb x 10 reps

Bodyweight

229 Lb



Finished with 25 min rowing (5 km) and 20 min rolling and stretching.




09/13/17

Posted by Crmoss2, 13 September 2017 · 11 views

Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 275 Lb x 2 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps
  • 315 Lb x 3 reps

Lat Pulldown

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

Leg Press

  • 140 Lb x 10 reps
  • 160 Lb x 10 reps
  • 160 Lb x 10 reps
  • 280 Lb x 10 reps
  • 300 Lb x 10 reps
  • 320 Lb x 10 reps
Notes:

First three sets were done with right leg, slow eccentric only. Last three sets were done with both legs, focusing on slow eccentric and controlled concentric.



Bodyweight

229 Lb



Finished with 12 min elliptical (HR 150 - 180 bpm) and 10 min rolling and stretching.




09/11/17

Posted by Crmoss2, 11 September 2017 · 13 views

Conventional Deadlift (No Belt)

  • 135 Lb x 10 reps
  • 225 Lb x 8 reps
  • 275 Lb x 8 reps
  • 315 Lb x 8 reps
Notes:

Slow and controlled, working the hook grip.



Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 7 reps
  • 225 Lb x 5 reps
  • 275 Lb x 2 reps
  • 300 Lb x 4 reps
  • 300 Lb x 4 reps
  • 300 Lb x 4 reps
  • 300 Lb x 4 reps
  • 300 Lb x 4 reps

Bodyweight

229 Lb



9 minutes rowing, 12 min elliptical, 15 min rolling and stretching.








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