Warm up sets

Working sets:

200 x 3

230 x 3

260 x 3

Assistance work:

Rear delt pulls (2 red bands)

(demonstrated here by Jim Stoppani)

Bench Press:

260 x 5 x 3 (wearing the Sling-Shot)

close-grip bench press

Conditioning:

Tennis in the street with the big man (I know, it’s not a lot, but it’s something!)

Had a fun training session today, then enjoyed tennis with the big man.

Warm up sets

Working sets:

290 x 5

330 x 5

375 x 5

Assistance work:

Squats:

245 x 5 x 3

ab crunch (ball)

Conditioning:

The big man and I went out to play tennis for a while, which is always a blast (and a lot of running after the tennis ball)

Warm up sets

Working sets:

145 x 5

165 x 5

190 x 5

Assistance work:

pull ups

curls

Conditioning:

The big man and I went and played tennis on our street for a while – had a blast

Warm up sets

Working sets:

165 x 5

185 x 3

205 x 1

Assistance work:

FSL – Push Press:

165 x 11 x 1

curls

tricep pushdowns (red bands)

Kettlebell swings

Not great, but happy to get out there and train. Got in some conditioning w/ the KB tonight as well, which made me realize how much more I need to get in my conditioning….

Did more than normal this week,

Monday: swimming

Tuesday: Kettlebell training. Each of the following performed 1 arm at a time with my 35lb KB.

Kettlebell swing:

5 sets of 8

Kettlebell bent press:

5 sets of 10

One-arm overhead squat:

5 sets of 10

As always, found a great article over at EliteFTS.com; Top Five Kettlebell Exercises for Football Strength – go check it out.

Wednesday: more swimming

Saturday: Coach training from 9:30 to 2:30, part was classroom, part was skills training on the field. Had a great time and am looking forward to this next season of soccer. Then went to a swimming at a friends house.

Definitely better than most weeks, need to find more time for the kettlebell though, it’s actually pretty fun.

Warm up sets (Bench Press)

Working sets:

160 x 5

180 x 5

205 x 10

Warm up sets (Barbell row)

Working sets:

180 x 5

205 x 5

230 x 8

Roller

No assistance lifts today, but it felt good to hit 10 reps on that.  We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it’s the only pink thing she owns. 

After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time. 

Warm up sets (Bench Press)

Working sets:
160 x 5
180 x 5
205 x 10

Warm up sets (Barbell row)

Working sets:
180 x 5
205 x 5
230 x 8

Roller

No assistance lifts today, but it felt good to hit 10 reps on that.  We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it’s the only pink thing she owns.

After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time.

Sled + 75lb son – 4 trips (apprx. 60 feet per trip) 

Ian & I had fun pulling the sled up and down the street. Tony gave me an old climbing harness so we put that on Ian and tied the tire to it. Was impressed that he made 2 full trips!