geek lifter

"It's not easy — Get over it!"

2012-04-05: Bench

April 5th, 2012

Warm Up

Face Pulls w/red band – 100 reps (50, 50)
Pull Aparts w/red band – 100 reps (50, 50)

Main Workout

Bench w/three-board to 5RM
– superset w/blast strap chin ups
@bar – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps …now start using board
@205 – 1 set, 5 reps
@225 – 1 set, 3 reps …failed
@175 – 3 sets, 10 reps

Accessory

DB Shoulder press @35 – 5 sets, 15 reps
DB Lateral raises @7.5 – 5 sets, 15 reps
Supine Triceps Extension w/blue Sling-Shot @25 – 5 sets, 10 reps

2012-04-03: Deadlift

April 3rd, 2012

Warm Up

Side Step Sledge Drag @45 – 100 steps each side
GHR – 3 sets, 10 reps

Main Workout

Deadlift (from 2 board deficit)
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@305 – 1 set, 3 reps
@315 – 1 set, 3 reps
@275 – 3 sets, 10 reps

Accessory

Two Kettle Bell Swing @44 – 5 sets, 8 reps

2012-04-02: Conditioning

April 2nd, 2012

Main Workout

Run – 1600m
Farmer walk (uni loaded) @50 – 800m
Overhead Plate Carry @25 – 400m 2 trips
- 25 If the elbows “unlock” the walk stops. Continue as soon as you can lock out again.
100m dash – 10 sets, 1 rep

2012-04-01: Bench

April 1st, 2012

Warm Up

Sled press (inside) @50 – 100 reps
Face pulls (red band) – 150 reps

Main Workout

DB Floor press @55 – 5 sets, 10 reps
Blast strap pull ups – 5 sets, 10 reps
DB Row @65 – 5 sets, 15 reps
BB Curls @75 – 3 sets, 10 reps

Accessory

Elbow hang pull ups – 3 sets, 15 reps

2012-03-29: Conditioning

March 29th, 2012

Warm Up

‘Og 800M

Main Workout

KBS @44 – 30sec on/60sec off, 12 reps
Jump rope – 30sec on/60sec off, 12 reps
Skater slides (w/single leg squat) – 12 sets, 5 reps
Med ball chest passes (w/partner) – 60sec on/60sec off, 6 sets

2012-03-28: Squat

March 28th, 2012

Warm Up

GHR – 3 sets, 12 reps
Kettle Bell Swings (KBS) @44 – 5 sets, 10 reps
Box Jumps w/Quarter Twist @Low – 10 sets, 2 reps

Main Workout

Squat (free, no box) to 3RM
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps
@275 – 1 set, 3 reps
@315 – 1 set, 3 reps
@325 – 1 set, 3 reps (PR)
@335 – 1 set, 2 reps …failed

Auxiliary Workout

Squat
@200 (~60% of 3RM) – 3 sets, 10 reps

Cool Down

Walking Lunges – 100 reps each side
Reverse Hypers (small machine) – 3 sets, 10 reps

2012-03-27: Conditioning

March 27th, 2012

Main Workout

Side sledge* drag @45 – 20 paces each side, 20 reps
…basically went down to the fence and back ~800M
Reverse sledge sprints @95 – sprint backwards, 20yds down & 20yds back, 10 reps
One hand farmer walk @75 – 50yds down & 50yds back, 3 reps
Sledgehammer – 10 reps each hand, 10 sets

*sledge1 [slej] Show IPA noun, verb, sledged, sledg·ing.
noun
1. a vehicle of various forms, mounted on runners and often drawn by draft animals (that would be us) used for traveling or for conveying loads over snow, ice, rough ground (this would be our parking lot), etc.

2012-03-26: Bench

March 26th, 2012

Main Workout

DE Bench (w/@40 chains on each side)
@bar – 1 set, 5 reps
@95 – 15 sets, 3 reps …for speed
Superset w/hammer curls @35 – 5 reps

DB Rows @75 – 5 sets, 5 reps
Superset w/shoulder horn extensions @7.5 – 25 reps

Football bar
@bar – 1 set, 10 reps
@95 – 3 sets, 10 reps

2012-03-25: Conditioning

March 25th, 2012

Main Workout

Run 2 laps – 1600M
Knees to elbows – 5 sets, 12 reps
Situps @25 – 5 sets, 12 reps
Band (red) wood chops – 5 sets, 15 reps
Windshield wipers – 5 sets, 15 reps

Prowler challenge @90 – 40yds, 12 min*
– 11 reps

*Object is to get the max number of 40yd dashes in 12 minutes. Prowler + 90lbs.

geek lifter

"It's not easy — Get over it!"