Monday, September 5, 2011

My Training

I have decided to do a Charlie Weingroff and keep a training diary on the blog. This just for myself more then anything else. I use a modified westside, defranco style template.

My last 4 week block

Day 1:

A: TBDL Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B: BB Reverse Lunge Wk1-3 5x5, Wk4 3x5

C: Decline GHR Wk1 3x8, Wk2 3x9, Wk3 3x10, Wk 4 2x8

Conditioning: BB Complex 4rounds x8reps, rest 60-90secs

RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift

Day 2:

A: Close Grip Bench Press Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B1: Neutral Grip Chin Ups Wk1-3 5x5, Wk4 3x5
B2: BB Military Press Wk1-3 5x5, Wk4 3x5

C1: 1.5 TRX Rows - Neutral Grip 3x8
C2: 1.5 Push Ups 3x8

Conditioning:

A1: Ropes
A2: Burpees

30:30 x 5mins

Day 3:

A: Hang Cleans Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B: BB RFESS Wk1-3 5x5, Wk4 3x5

C: BB RDL 3x8

Conditioning: BB Complex 4rounds x8reps, rest 60-90secs

RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift

Day 4:

A: Mixed Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT

B1: 3 PT DB Row - Neutral Grip Wk1-3 5x5, Wk4 3x5
B2: Flat DB Press - Pronated Grip Wk1-3 5x5, Wk4 3x5

C1: 1.5 1 Arm Kettlebell Press 3x8
C2: 1.5 BB Inverted Rows 3x8

Conditioning:

A1: Ropes
A2: Burpees

30:30 x 5mins

Stay Strong,
RB

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