No internet = no blog updates

I just moved in Longueuil to get closer to work, which will actually saves me about 2 hours of driving each day…this is good news….Bad news is I don’t have the internet yet; actually, I don’t even have a computer. This is gonna make writing my training on this blog a little difficult for the next few weeks….I’ll try to update my training weeks whenever I get the chance…

Here’s this past week training update(oct.13-19):

Monday:

A- Speed box squats  185  2 x 2, 195  2 x 2, 205  2 x 2

B- Rack pulls from below knee cap   up to 2 x 3 @ 315

C1- 1 leg squat off box  BW x 8/leg, 15# x 8/leg

C2- Pallof holds  2 x 20sec./side

That is all I did on Monday because I had some neck strain limiting  my work….

Wednesday:

A- Incline BB bench  185 x 3, 195 x 3, 205 x 3….I think….

B1- Close grip floor press  185 x 5, 195  2 x 5

B2- 1 arm DB row 75  1 x 10/arm,  80  2 x 10/arm

C1- Reverse grip face pulls  2-3 x 12ish

C2- Random stuff for my upper traps….

Finished with some ankle circuits and neck work with ball vs wall.

Friday, I just didn’t train…the reason is not worth typing it on a somewhat serious training blog….

Friday – TBT/GPP

A1- Chin ups  3 x 8-10

A2- Walking lunges  3 x 12 steps with 60s

A3- Push ups  BW  3 x 20

A4- Ab hold  3 x 30sec. with 25# plate

Finished with some neck & ankle prehab, and that was it.

DL

wednesday – upper…

A- 2 board press  worked up to an easy 3 x 3 @ 225

B1- Med ball chest pass  25#  3 x 6

B2- Seated rowing  3 x 10ish  easy @150

C1- Lying DB triceps extension  30s  3 x 10

C2- Neck work vs ball on the wall  2 x

D1- Reverse fly on incline bench  3 x 10

D2- Zottman curls  2 x 8

That was it…didn’t push because of my nec, so no real heavy stuff…well, I mean heavy for me…

DL

Football injury

Touch football is violent…well, violent enough to get a neck injury due to an unintended hit on a fumble recovery….to make long story short, the day after the game my neck was hurting and I had a hard time just trying to move slightly my head….That was last wednesday and I haven’t done much training since then….I resume training tomorrow morning.

Here is all I did, and that was on Monday morning after my 2nd visit to the chiropractor:

1. sled dragging  medley for 12min.

2. mobility

3. static stretching

Nothing more…

DL

ME bench wednesday

A- 2 board press  245  4 x 1

B- Close grip 4 board press  185  2 x 5, 1 x 7…need to work on those triceps A LOT!!

C1- Seated row  3 x 10  165

C2- DB shrugs  3 x 12  85s

C3- Neck iso vs ball on the wall  3 x

That was it…did a bunch of static stretch as fillers that I don’t remember…

DL

Monday – DE squats

Easy on the volume this week as I’ve got 1 hockey game and 2 football game along with lots of clients and little sleep…that says it all….

A- Box squats  185  3 x 2, 195  3 x 2

B- Rack pulls  3 x 3 @ 315

C1- Walking DB lunges  50s  2 x 12steps

C2- Calf raises on 1 leg with 20# DB 2 x 12/leg

D1- Pallof hold with tube 2x

D2- Ankle circuit  2x

That was pretty much it I think.

DL