8 21 Circa Max week 3

Squat
  65 x 5
  155 x 5
  245 x 3
  335 x 1
  add briefs
  405 x 1
  445 x 1

Dimmel deadlift
  185 x 20 x 2

Sled drags 200 ft
  3 trips forward
  3 trips backward

Reverse Hyper
  410 x 20 x 3

GHR
bw x 12 x 3

Incline sit-up
  12 lb med ball x 20 x 3

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8 9 DE Upper

Speed bench + 2 sets (80 lbs) chain
  205 x 3 x 9

Bench press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Dumbbell tricep overhead
  100 x 15 x 3
superset w/ preacher curls
  75 x 15 x 3

Rope press down
  60 x 15 x 3
superset w/ seated dumbbell bicep curls
  35 x 15 x 3

Lat pulldown w/ multigrip bar
  180 x 15 x 3 (1 set at each grip)

Dumbbell shrugs
  120s x 15 x 3
superset w/ front plate raise 45 x 15 x 3

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8 3 ME Lower

Today is accessories only - deload before circa max this Friday!

Sled drag 200 ft
  225 x 4 forward
  135 x 4 backward

Low pulley row (medium handle)
  160 x 15 x 2

Leg extension
  180 x 15 x 2

Leg Curl
 180 x 15 x 2

Abduction
 155 x 15 x 2

Adduction
 125 x 15 x 2

Donkey Calf Raise
  x 15 x 2

Spread eagle sit-ups in power rack
  BW x 15 x 2

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1 8 DE Lower

Speed squats w/ safety bar vs average bands (week 3, 60%) - no belt
  335 x 2 x 6
  375 x 2
 
Rack pulls vs. quadded monster mini bands
  315 x 3 x 10

Ukranian Deadlifts
  100 x 20 x 2

Band leg curls
  small band x 20 x 3

Reverse Hyper
  270 x 20 x 3

Strait-leg sit-ups 20 x 2

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8 17 ME Lower

Accessories only due to circa max

Sled drags 200 feet
  3 trips forward w/ 180 lbs
  3 trips backward w/ 135 lbs

Reverse Hyper
  360 x 15 x 1
  410 x 15 x 1
  450 x 15 x 3

GHR
  25 x 8 x 3

Barbell t-bar row
  180 x 8 x 3

Upright low pulley row
  70 x 12 x 3

Spread eagle sit-ups
  25 x 3

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8 12 ME Upper

Bench opener to 1 board
  135 x 5
  225 x 3
  315 x 2
  365 x 1
  405 x 1
  add shirt
  455 x 1 to 3-board
  515 x 1 to 2-board
  565 x 1 to 1-board

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 x 2 sets chain x 5
  275 +3 sets chain x 5
  275 x 4 sets chain x 5

1 arm lying tricep extension
  35 x 12 x 1
  45 x 12 x 3

Chest supported t-bar row
  135 x 15 x 3

Front dumbbell raise
  35 x 12 x 3

Side dumbbell lateral raise
  35 x 12 x 3

Bent over dumbbell raise
  35 x 12 x 3

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8 20 GPP

1 mile jog

2000m row

Hanging leg raise x 15 x 3

45degree back extension x 15 x 3

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9 8 ME Lower

Getting back into the swing of things after the meet. I have decided to keep things light for the rest of September (with the exception of the bench, which Im going to push right up until my surgery since I will have a forced layoff afterward).

Sled drag, 4 plates x 200 feet, 6 trips

Leg Press
  270 x 20 x 3

Reverse Hyper
  320 x 20 x 3

GHR bw x 12 x 3

Fat-man row bw x 15 x 3

Spread-eagle sit-ups bw x 15 x 3

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8 16 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell military press
  60 x 20 x 2

Rope tricep pressdown
  60 x 15 x 5

Lat pulldown, medium handle
  180 x 12 x 5

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  100 x 12 x 4

Reverse grip cable curls
  70 x 12 x 3

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8 11 GPP

Row 2000 m

Leg raise x 25 x 3

45 degree back extension x 25 x 3

Toe press
  200 x 25 x 3

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6 8 ME Lower

Box Squat + 160 lbs chain
  155 x 4
  265 x 2
  355 x 2
  add briefs
  465 x 2
  515 x
  555 x 2
  575 x 2
  605 x 1  missed 2nd rep
  605 x 1  missed 2nd rep
 
So this didnt go as well as planned. I wanted to get closer to 800 at the top for a double. Tried 605 twice and both times failed on the 2nd rep about 3 inches off the box. Not quite where I want to be, guess Ive got work to do...

Romanian deadlift
  405 x 8 x 5

Low Pulley Row
 190 x 12 x 4

Dumbbell Lunges
  60s x 8 x 4

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Murphy 8 weeks puppy training

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8 19 ME Upper

Floor press
  135 x 5
  225 x 3
  275 x 2
  315 x 1
  365 x 1
  405 x 1

Tricep pressdown
  90 x 15 x 5

Chest supported T-bar row
  185 x 12 x 5

Dumbbell front raise
  35 x 12 x 3

Dumbbell side raise
  35 x 12 x 3

Dumbbell rear delt raise
  35 x 12 x 3

Hammer curls
  60 x 12 x 3

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8 24 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Dumbbell bench
  60 x 25 x 2

Tricep pressdown
  40 x 25 x 2

Lat pulldown
  140 x 25 x 2

Side delt raise
  10 x 25 x 2

Leg Extension
  90 x 25 x 2

Band Leg Curl
  monst mini x 25 x 2

Abductor/Adductor
  100 x 25 x 2 each

Band Good Morning
  average band x 25 x 2

Sit-ups
  25 x 2

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8 25 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Machine bench
   x 25 x 2

Cable Bicep Curl
   x 25 x 2

Machine row
   x 25 x 2

Leg Press
   x 25 x 2

Seated Calf Raise
  115 x 25 x 2

45 degree hyper extension
  BW x 25 x 2

Hanging Leg Raise
  25 x 2

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8 18 GPP

Getting the cardio in to prepare for next weeks weight cut, and getting a little more hypertrophy work on some weak areas.

1 mile jog

abductor/adductor
  105 x 15 x 3 each

Seated calf raise
  135 x 15 x 3

Med ball twist
  8 x 15 x 3

45 degree hyper holding med ball
  8 x 15 x 3
 

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8 7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

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8 14 Circa Max Week 2

Circa Max, week 2 (work up to 80% of top set from week 1, briefs only)

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  425 x 1
  455 x 1


Reverse Hyper
  360 x 15
  410 x 15 x 4

Sled drags 200 ft
  4 plates x 3 trips forward
  3 plates x 3 trips backwards

One-arm seated row
  60 x 15 x 3

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8 10 ME Lower

Deadlift opener
  135 x 5
  245 x 3
  335 x 1
  445 x 1
  add briefs
  535 x 1
  add suit
  605 x 1
  665 x 1

Sled drags, 200 ft
  180 x 5 trips forward

Reverse Hyper
  360 x 15 x 1
  450 x 15 x 1
  540 x 15 x 2

GHR
  25 x 10 x 3

Incline sit-up, weight behind head
  25 x 10 x 5

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Rally Trial Feb 7 8 2009

Congratulations Colleen and Charlie!! Charlie got his 1st title in Rally level 1 (RL1) this means his signature can now read, Charlie, RL1 and he got a beautiful ribbon.

Congratulations to Gail and Stella!! Stella came in 4th place. She got a beautiful white ribbon and stuffed horse toy.

All in all it was a wonderful weekend and both Gail/Stella and Colleen/Charlie did a wonderful job!!

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