Author Topic: David M.'s Training (comments welcome) (Read 18624 times)

David M. · « **Reply #360 on:** January 21, 2011, 05:28:07 PM »

01/21/11

5x8 SLD 135, 155, 155, 155, 155 lbs
3x6 Bench 95, 115, 135 lbs
2x5 Bench 155 lbs
2x10 Hyper
2x10 Tri Extension 30 lbs
2x10 Sand bag raise 16 lbs
1x10 DB Incline 40 lbs
1x5 DB Incline 40 lbs

Bench felt great. I finally got my upper back tight. Felt really good getting 5 at 155. I should be progressing a lot faster on that than I have been before.

~4 miles + 8 hill sprints

David M. · « **Reply #361 on:** January 22, 2011, 06:23:17 PM »

01/22/11

Rest day. Tris and Hammys are a bit sore.

David M. · « **Reply #362 on:** January 23, 2011, 04:54:06 PM »

01/23/11

Rest day. Feeling really good. Lifting next week should be good. I've also started upping my protein intake. I'll be trying to get at least 180 grams a day. That's about 1g/lb.

David M. · « **Reply #363 on:** January 24, 2011, 07:15:15 PM »

01/24/11

1x8 Hang snatch 45 lbs
2x6 Hang snatch 65, 95 lbs
2x5 Hang snatch 115 lbs
3x6 Squat 135, 185, 205 lbs
2x5 Squat 225, 245 lbs
Band stretching

5 miles

David M. · « **Reply #364 on:** January 26, 2011, 04:07:50 AM »

01/26/11

Pretty good day today.
3x5 Hang clean 95, 115, 135 lbs
2x4 Hang clean 155 lbs
Only 155. Still no straps. We really need to get some.
3x6 Bench 115, 135, 135 lbs
2x5 Bench 155 lbs
2x10 Hyper
2x10 Stability squat
2x10 Seated row 90 lbs

3 miles
3x200m sprint with 400 recovery

mickeynotmouse · « **Reply #365 on:** January 26, 2011, 09:28:24 AM »

Dude do you take more than a day to recover?

Or is it beyond your control what days are rest days?

David M. · « **Reply #366 on:** January 26, 2011, 07:20:44 PM »

I don't have a choice. Monday and Tuesday are definitely lift days unless we don't have school. Wednesday is usually a form day. Thursday is a lift day and Friday depends. If I had a choice I would be doing deadlifts and lots of other things that I'm not doing right now as well as changing my days.

01/26/11

Rest from lifting and only ran about 3 miles. It's really nice to be able to relax a little.

David M. · « **Reply #367 on:** January 27, 2011, 04:37:39 PM »

01/27/11

3x5 Power Complex 95, 95, 115 lbs
2x4 Power Complex 135 lbs
3x8 Incline 95, 105, 105 lbs
2x6 Incline 115 lbs
3x8 Stability Squat
3x8 DB Step-up 35 lb DBs
3x8 Lat Pull 90 lbs

Ran about a mile and a half then did 3 200 sprints. Today was a bad day and it wasn't going to help me so I stopped after that.

David M. · « **Reply #368 on:** January 28, 2011, 07:03:15 PM »

01/28/11

We were supposed to do 3/4 squats today. I'm not sure if that was because that's where a lot of the guys get stuck or what. Anyway, here's what happened.
3x10 Box Jumps
3x10 Med Ball Pushup
3x10 DB Step-ups 30 lb DBs
3x10 Med Ball Twist 16 lbs
3x6 Squat 135, 185, 225 lbs < Did the 3/4 just fine
2x5 Squat 275 lbs < Were actually full squats. I was surprised that I made it at 275 but it felt great.
Band Stretches

Good day today.

David M. · « **Reply #369 on:** January 29, 2011, 05:32:21 PM »

01/29/11

Rest day. Feeling really good.

David M. · « **Reply #370 on:** January 30, 2011, 04:57:23 PM »

01/30/11

Rest day today. I've been taking in about 200 grams of protein per day for about a week now so I'm pretty happy about that. I'm almost out of whey so I need to get some more.

David M. · « **Reply #371 on:** January 31, 2011, 05:22:39 PM »

01/31/11

1x8 Hang snatch 45 lbs
2x6 Hang snatch 65, 95 lbs
2x5 Hang snatch 115 lbs
3x6 Squat 135, 185, 225 lbs
2x4 Squat 275 lbs
Band stretching

The squats felt really good. Felt tight through the whole squat. Got deep and sat back.

David M. · « **Reply #372 on:** February 01, 2011, 07:21:15 PM »

02/01/11

Rest day today. No school today.

David M. · « **Reply #373 on:** February 02, 2011, 06:24:57 PM »

02/02/11

Rest day. Still out of school. I'm sure we'll have school tomorrow even though it's supposed to be worse then than it was today.

David M. · « **Reply #374 on:** February 05, 2011, 07:57:36 AM »

Internet has been down for a couple of days.

02/04/11

4x5 Hang clean 135, 155, 175, 185 lbs
1x3 Hang clean 205 lbs
3x6 Bench 95, 135, 135 lbs
2x4 Bench 155, 175 lbs
3x8 Lat pull 90 lbs
3x10 Hypers
2x10 Stability Squat

02/03/11

5x10 Box jumps
5x10 Med ball pushups
3x8 Front squat 135, 155, 155 lbs
1x4 Front squat 175 lbs
1x6 Front squat 175 lbs
2x6 DB Incline 45 lb DBs
2x8 Lat pull 90 lbs
2x10 Hypers

David M. · « **Reply #375 on:** February 06, 2011, 11:15:29 AM »

02/05/11

Rest day today. I'm getting at least 200 grams of protein per day. Hopefully that will help promote some growth.

David M. · « **Reply #376 on:** February 08, 2011, 03:55:23 PM »

02/06/11

Rest day

02/07/11

3x5 Hang snatch 65, 95, 95 lbs
2x4 Hang snatch 115 lbs
3x6 Squat 135, 185, 225 lbs
2x4 Squat 275, 295 lbs
3x10 Lat pull 90 lbs
3x10 Stability squat
3x5 Dips

02/08/11

3x5 Clean 135, 155, 185 lbs
2x4 Clean 205 lbs
3x6 Bench 115, 135, 155 lbs
2x4 Bench 185, 205 lbs
3x10 Hyper
3x10 Potato sack squat 60, 85, 85 lbs
3x10 Stab squat

Benching 205 felt great.

David M. · « **Reply #377 on:** February 09, 2011, 06:35:03 PM »

02/09/11

Rest day. Feeling really good and ready to lift.

David M. · « **Reply #378 on:** February 10, 2011, 05:31:33 PM »

02/10/11

3x5 Power Complex 95, 115, 115 lbs
2x4 Power Complex 135 lbs
3x5 Incline 95, 115, 135 lbs
2x4 Incline 155 lbs
3x10 Hyper
3x8 Lat Pull 90 lbs
2x8 Curl 35 lbs

Ran some sprints today too. Felt pretty good actually. Weighed myself in at 186 pounds so that's pretty fantastic. I'm going to be around 190 by track and slim down some from there probably. Running sprints will probably rip some fat off.

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Author Topic: David M.'s Training (comments welcome) (Read 18624 times)