pvc pipe/laX ball
PRI drills
movement patterns
A- DB chest press 45s 2 x 10, 40s x 10, 35s x 10, 30s x 10- tempo 2020, rest 30sec
5 min elliptical
B- Back squat 95 4 x 10, 75 x 10- tempo 2020, rest 30sec
5 min bike
C- Seated row 35 5 x 10- tempo 2020, rest 30sec
CON- 20min elliptical at HR ~130….i was debating if i was gonna do that or, not and i haven’t done it yet….but since i just posted it, i guess it means i need to get going now! see later…
pvc pipe/laX ball (lots of it)
PRI corrections
dynamic warmie
A- 10-yd sprint 2x/side (2-pt start)
B1- Box jump 3 x 5
b2- glute bridge on foam roller 2 x (3 x 10sec)
C1- Chin up +25 2 x 5
c2- supine balloon breathing 2 x 6 breaths
D1- 1-leg squat off bench +44 2 x 5
d2- 1/2 kneeling belly press 2 x (3 x 10sec)/side
E1- Bench press 205 x 5, 215 x 5
e2- seated scap wall slide 2 x 8
CON- Bike HICT x 15min: resistance 25, speed 40-45 RPM, avg HR 134…HR is definitely going down on this…which makes me wonder if it’s still efficient. bike resistance doesn’t go higher, so…i might just skip on this method for the next program
pvc pipe/laX ball
warmie
A- low-incline DB chest press 40s 2 x 10, 35s 2 x 10 tempo 2020, rest 30sec
5 min incline walk
B- SLDL 115 4 x 10, tempo 2020, rest 30sec
5 min incline walk
C- chest-supported row 120 4 x 10, tempo 2020, rest 30sec
D1- tall kneeling cable lift 12,5 3 x 10/side
D2- reverse face pulls 25 3 x 10
CON- Elliptical ride x 25min, avg HR 140
Trying some of Joel Jamieson’s stuff from his book, and completely getting out of my comfort zone by doing endurance based stuff.
Monday;
A- 10-yard sprint 2x/side
B1- Box jump 3 x 5
b2- glute bridge on foam roller 2 x (2 x 10sec)
C1- Chin up +25 2 x 5
c2- supine balloon breathing 2 x 6 breaths
D1- 1-leg squat off bench +44# 2 x 5/side
D2- 1/2 kneeling belly press 2 x (2 x 10sec)/side
E1- Bench press 215 2 x 5
e2- seated scap wall slide 2 x 8
CON- Bike HICT: resist 25, 40-45 RPM, HR 150ish
TUE;
morning skate
WED;
A- DB chest press -tempo 2020, rest 30sec 45s 3 x 10, 40s x 10
6min active rest (elliptical)
B- Back squat -tempo 2020, rest 30sec 95 4 x 10
6min active rest (bike)
C- Seated row -tempo 2020, rest 30sec 35 4 x 10
6min active rest (incline walk)
D1- slideboard hamstring curl 3 x 10
D2- SB front plank 3 x 25sec
CON- 2mile run: 19:19, avg HR 160
pvc pipe/laX ball
warm up
A1- 1-leg squat off bench +44# 2 x 5/side
a2- glute bridge march 2 x 5/side
B1- Bench press 225 2 x 5
b2- wall angel 2 x 8
C1- 1-leg SLDL 32kg 2 x 5/side
C2- Chin ups +15 2 x 5
C3- front plank 2 x 30sec
CON- Bike, resist 25, ~40 RPM, HR= 150-160 for 13min
PRI drills
Another poor week of updates on my training on my part. While my lower back is still recovering, I’m not gonna get on any program and will keep playing around with some stuff. Today I tried one of Joel Jamieson’s aerobic training method called ‘the tempo method’ which is basically just using lifting exercises with 2-0-2-0 tempo for 3-5 sets of 8-10 reps with active rest in between sets. That method is used for hypertrophy of the slow twitch muscle fibers that contribute to aerobic and anaerobic endurance. So here’s what I ended up doing:
pvc pipe
PRI drills
UB mobility
A1- Low-incline DB Chest press 4 x 10 w/ 50s, 45s, 40s
a2- carioca’s 25yards/side 3x
B1- Seated row 42,5 4 x 10
b2- high knee skips x 25yards, backward jog x 25yards 3x
C1- Goblet squat 40 3 x 10
c2- butt kickers x 25yards, backpedal x 25yards 3x
D1- Wide grip pulldown 42,5 4 x 10
d2- side shuffle x 25yards/side 3 x
static stretching
Def not used to this method with higher reps and slow tempo; i was def out of my element and had to use super light weights which is expected with this type of method. I will be sore tmw, that’s for sure!
pvc pipe, laX ball on glute meds
UB warmie
A1- side standing MB shotput 3 x 6/side
a2- KB 1-leg SLDL 2 x 6/side
B1- Chin ups +25 x 3, +30 x 3, +35 x 3, +30 x 3
b2a- supine balloon breathing 2 x
b2b- side lying windmills 2 x 6/side
C1- Close grip bench 115 EDT x 7min
C2- Chest supported row 180 EDT x 7min
Messed around with 1/2 kneeling stance, rolling pattern and baby get ups which are flat out IMPOSSIBLE for me! haha
Somehow injured my back while sleeping (???) and could barely move for a full week. Now that it’s behind (or kind of) I’m getting back at it, but the pain is still there a little, so next couple of training are going to be light, geared more toward work capacity than max effort.
pvc pipe/laX ball
hip stability drills
UB warmie
A1- Parallel grip pull ups x7, x6, x5
A2- Push up x30sec
A3- Med ball floor slam w/ 3kg x30sec
A4- SB front plank x30sec
A5- face pulls x30sec
A6- triceps pushdown x30sec
A7- EZ-b curl x30sec
A8- McGill crunches x30sec
Rest 30sec in b/t exercises and 60 sec b/t rounds. Did 3x
Static stretching
MON – UB (also skated in the morning);
Chin ups 6 x 3 +25, +35, +30
1-arm DB chest press 3 x 6/side @ 80
1-arm standing cable row 3 x 8/side
FE push ups, skull crushers, face pulls, curls and KB arm bar
TUE – aerobic cond: 30min bike ride
WED – morning skate + LB lift;
Trap bar DL 4 x 4 225, 245, 275
Sled drag, anti-rotation chops, plenty of hip activation drills & light static streching
pvc pipe/laX ball rolling
dynamic warmie
A1) 15-yard sprint w/ step back start 3x/side
a2) lying un-resisted hip flexion 2 x 8/side
B1) vertimax complex jump 3 x (3 + 3)
b2) 1-leg glute bridge 2 x (8 x 3sec)/side
C1) BB RFE split squat w/ back squat grip 135 3 x 5/side
C2) SB front plank w/ minirollout 3 x 10
c3) 2-way med ball crush 3 x (2 x 20sec)
D1) slideboard hamstring curl BW 3 x 8
D2) DB farmer’s walk 80s 3 x 50yards
D3) 1/2 kneeling belly press w/ in-line stance 3 x (2 x 10sec)/side
