Cardio: intervals on the elliptical 1 min ON/1 min OFF x 4 reps….it was hard but still managed to do it.
Pronated curls x max = 20reps
Bench press 145 x max = 15 easy reps
Chin ups x max = 15 reps
Did some cable woodchops from 3 different angle to finish this training…..That is all. That was the last training before the tests on Sunday….can’t wait for these to be over; I wanna train for football now!!
D
The only thing I did is my dynamic stretchings and this GPP circuit:
a1. climber x 1 min.
a2. parallel grip pull ups x 5
a3. stairs 4 x up & down
a4. shadow boxing x 30sec.
a5. MB stomps + burpee x 10
a6. push ups x 15
a7. quick feet on step x 30
Repeated that for 3 sets with 60 seconds rest between sets….What was amazing was my recovery rate; I was able to lower my HR below 60% inside 6osec. even after my third sets!
I’m out to rest a little.
D.
A1- Chin ups 3 x 3 @ 55 , 1 x 14 BW
A2- DB bulgarian split squats 50s 3 x 4/leg
B1- Bench press 185 2 x 6, 135 x 17
B2- TRX inverted rows x8, x6, x6
C1- TRX ab fallouts 2 x 8
C2- Curls 2 x whatever
I was supposed to do cardio, but Dave wasn’t feeling so good at the end of the training and I waited with him to feel better….and I choked….so, it’s gonna be 2morrow…..
D
Did the Navette test once again with a cold still bothering…..Did 9.5 and it was hard, but I don<t woory much about the test next week since I should technically be cold free by then and I’m gonna use a little help from my friends…hahaha!!
Gonna go for more strength training this week-end….
D
Chin ups 3 sets of 5 reps BW…neck still hurts, so couldn’t do better
Foot stuff 2x
Push downs, curls and neck work, 2 sets of each
Cardio: intervals on the elliptical, 1 min. ON rest until HR=143 x 4 reps…took about 10 minutes or so….and beta-alanine just kicked in ’cause there was pretty much no muscle burn even with 1 min. efforts…YEAH!
…..and that was IT….really!
D
A- Speed bench 135 x 3, 145 4 x 3…then 205 x 4, x 5…..Goal was to regroove a good benchin motor pattern which I have seemingly lost in the past few weeks with that low pressing volume….it felt pretty good and helped for the 205 after.
A2- Filler: foot stuff 2x each
B1- Push ups vs miniband x 13, vs light band x 9
B2- Seated rowing 2 x 10
C1- Pushdowns 2 x 10
C2- Neck work 2 x
C3- Ankle jumps 2 x
Then I did a few sets of abs, 2 sets of curls and a set of max chin ups after the curls which turned out to be 11 reps…..I don’t remember much more than that…No cardio 2day….keep that for Wednesday and Friday’s navette test….
I’m out to eat!
D
A1- Front squats 225 x 3, x 2
A2- Filler: Foot stuff 2x
B1- BB step ups 115 2 x 5/leg
B2- Filler: ankle jumps 2 x 10, pec stretch 2x
C1- Kneeling low to high chops 2 x 8/side
C2- Seated DB cleans 2 x 10ish
GPP: a.Climber x 1min., b.Pull ups x 5, c.Stairs 4x up-down, d. Shadow boxing x30sec., e.MB burpees + stomps, f.push ups x 15, g.Quick feet on step x30…..Rested for 2 minutes and repeated 2nd time…..That 2nd round totally killed me; I’ve not been able to do it full speed, it was wayyy too hard.
I’ll use that very circuit in the next 2 weeks to gage my conditioning level and see the possible effects of beta-alanine.
That is it.
D
A1- Bench press speed vs doubled minibands + 95 5 x 3, then drop bands and 205 2 x 3….damn I’m weak
A2- Filler: ankle stuff 2x
B1- RDL 185 3 x 6
B2- DB lying triceps extension 30s 3 x 8, 8, 7
B3- Ankle jumps 2 x
C1- Seated rowing 2 x 10
C2- Plank roll v.2 2 x 10
HIIT: Bike intervals 60 sec. x 4 reps with rest until HR=143….took less than 10 minutes to complete; recovery was surprising, just as it was yesterday with the shuttle runs….
D
First training since last 9 days….
A1- Chin ups 3 x 5 @ 45
A2- 1 leg squat off box 3 x 4/leg +25# plate
A3- Filler: ankle stuff 2x
B1- Seated reverse face pulls 2 x 12
B2- Ankle jumps 2x 20
C1- BB antirotations 2 x 7/side
C2- Curls 2x whatever
HIIT: 3o sec. shuttle runs (about 20m) – Rest until 143HR….. x 5 reps
That was it….not easy with that chest cough still bothering me….Anyways, I don’t seem to have lost that much, which is a good thing.
D
I haven’t missed any training updates….I just haven’t trained since last Monday; I’ve had the flu since Tuesday…probably the worst I’ve ever had; big headaches, fever, chest cough, muscle aches, you name it…I’ve hardly been able to survive for the last 5-6 days. It seems to be getting around now, and if I’m lucky enough I should be able to resume training Tuesday or Wednesday.
Fire fighters’ physical tests are scheduled for March 29th, which is 3 weeks out, so I need to be back on my feet ASAP.
DL
