Author Topic: David M.'s Training (comments welcome) (Read 18154 times)

David M. · « **Reply #20 on:** November 06, 2009, 03:57:46 AM »

11/05/09

Squat
2x8 115 lbs
1x5 155 lbs
1x5 165 lbs
1x5 175 lbs

Bench
2x8 65 lbs
3x5 85 lbs

WOOT!! I only need another 20 lbs to get my 1.5xBW squat!
I didn't mention this before, but after every workout we stretch for a few minutes.

David M. · « **Reply #21 on:** November 07, 2009, 08:43:46 AM »

11/06/09

Metabolic Workout
Pretty tough workout today due to the bar being over my head for quite a while.
2x10 Overhead squat 45 lbs
2x10 Overhead side lunge 45 lbs
2x10 front squat 65 lbs
2x10 push press 65 lbs

3 mile CT

David M. · « **Reply #22 on:** November 08, 2009, 03:11:32 PM »

11/07/09

3-4 miles thresh hold
training different movements 2-3

11/08/09

3-4 mile CT
training different movements 1-2 hours

David M. · « **Reply #23 on:** November 09, 2009, 06:06:55 PM »

11/09/09

Form Lifting
2x10 Overhead Squat
2x10 Overhead Side Lunge
2x10 Overhead Front Lunge
2x5 Power Complex

Since this was form lifting, it was all done with just the bar, so only 45 lbs.

1 mile run LSD
2x1200m
8xHills
1 mile run CT

David M. · « **Reply #24 on:** November 10, 2009, 07:42:06 PM »

11/10/09

2x10 1 legged leg curls 50 lbs
2x10 dips
2x10 lat pull down 65 lbs
2x8 straight leg deadlift 135 lbs
2x3 power complex 95 lbs

tae kwon do

David M. · « **Reply #25 on:** November 11, 2009, 04:24:03 PM »

11/11/09

Pretty lazy today. Was going to go out and do some skill training but didn't.

Tae Kwon Do today but it was a pretty tough class. Got me sweating quite a bit.

David M. · « **Reply #26 on:** November 12, 2009, 04:16:17 PM »

11/12/09

Squat
2x6 135 lbs
1x4 175 lbs
1x3 195 lbs
1x4 195 lbs

Bench
1x6 65 lbs
1x6 75 lbs
3x4 95 lbs

Tae Kwon Do

WOOT!! GOAL ACHIEVED!! 1.5x BW squat today! On the 1x3, I got 3 and went down for another but just couldn't get back up so that one died. The next set I made the 4 though.

Goals updated

David M. · « **Reply #27 on:** November 13, 2009, 03:30:52 PM »

11/13/09

Metabolic Workout
12 minute run
2x10 plate raise 45 lbs
2x10 DB step-ups 15 lbsx2 DB
2x10 dips
2x10 tricep extension 20 lbs
2x10 curl 20 lbs
1x10 lat pull down 45 lbs

David M. · « **Reply #28 on:** November 15, 2009, 05:23:09 PM »

11/14/09

4 mile ct-thresh hold
Skill Training
Back lever progression
elbow levers
kongs
horizontal wallruns
vertical wallruns with climb-ups

11/15/09

Today just random pull-ups at home here. Out all day today so not much to do.

David M. · « **Reply #29 on:** November 16, 2009, 03:11:34 PM »

11/16/09

Supplemental Day
While the football guys watched a film, we non-football people did supplementals since we don't get much work on those.
2x10 1-legged leg curl 60 lbs
2x10 dips
2x10 DB bench 20, 25 lb DBs (that is; 1x10 20 lb DBs, 1x10 25 lb DBs)
2x10 lat pull down 70 lbs
2x10 curl 20 lb DBs
2x10 DB lunge 30 lb DBs
2x10 stab squat
2x10 hypers
2x10 hypers 25 lbs

4 mile fartlek run 1 min hard, 1 minute easy, 2 minutes hard, 2 minutes easy, 3 minutes.....
I must say, the football players and everyone else at school are total wimps. We ran outside in the 30 degree weather while it was snowing/hailing in our faces with shorts. Everyone else either had no practice or had practice inside.

David M. · « **Reply #30 on:** November 17, 2009, 06:15:03 PM »

11/17/09

Hang Cleans
2x5 95 lbs
3x3 115 lbs NEW MAX
2x10 1 legged leg curls 60 lbs
2x10 stab squat
2x10 lat pull down 45 lbs
2x10 dips

4 mile ct-thresh hold
4x100m accerations

David M. · « **Reply #31 on:** November 18, 2009, 06:57:06 PM »

11/18/09

Form Day...again
basketball tryouts were in the gym so we ran the halls for a warmup
6 minute run
2x10 Overhead squat 45 lbs
3x6 Hang Snatch 4 lbs

~3 mile LSD

David M. · « **Reply #32 on:** November 20, 2009, 03:53:06 AM »

11/19/09

Squats
1x10 Overhead Squats 45 lbs
3x4 Squats 155 lbs (focusing on going below parallel)
Benches
6x6 95 lbs

4 mile thresh hold

David M. · « **Reply #33 on:** November 21, 2009, 11:39:13 AM »

11/20/09

Metabolic Workout
12 minute run
2x10 curl 25 lbs
2x10 lat pull 70 lbs
2x10 1 legged leg curl 50 lbs
2x10 overhead squat 45 lbs
2x10 overhead side lunge 45 lbs
2x10 front squat 95 lbs

4 mile run with 4 hill sprints

11/21/09

Tae Kwon Do
Forms class with some kicking ~1.5 hours
Sparring class ~1 hour

David M. · « **Reply #34 on:** November 22, 2009, 01:51:54 PM »

11/22/09

Rest Day

David M. · « **Reply #35 on:** November 24, 2009, 07:46:46 PM »

11/23/09

1x5 hang clean 95 lbs
1x3 hang clean 95 lbs
2x3 clean 115
1x5 sld 135 lbs

4 mile fartlek run 1 minute hard, 1 easy, 2 hard, 2 easy, 3 hard, 3 easy, 2 hard, 2 easy....
4x10 dip
4x10 hyper 25 lbs
4x10 sld 155 lbs
4x10 bobs
2x20 pushups
2x10 pushups

11/24/09

1x8 squat 135
2x5 squat 175
2x3 squat 205 (new max)

4 mile ct

David M. · « **Reply #36 on:** November 26, 2009, 05:04:32 PM »

11/25/09

Tae Kwon Do class

11/26/09

Rest day

David M. · « **Reply #37 on:** November 27, 2009, 06:50:10 PM »

11/27/09

4 mile LSD run
random movements and conditioning

David M. · « **Reply #38 on:** November 28, 2009, 04:54:40 PM »

11/28/09

5 mile thresh hold
different movements and conditioning ~2 hours

David M. · « **Reply #39 on:** November 30, 2009, 03:58:10 AM »

11/29/09

Short day today.
3 mile tempo
~15-30 minutes focusing on kongs

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Author Topic: David M.'s Training (comments welcome) (Read 18154 times)