Apr. 15th

Week 1 / Day 3

A. OHS @22x1, 3-2-1-3-2-1, rest 1m30s- only the 2nd wave tough
155, 165, 175, 175, 185, 195
B. Romanian DL @20x0, 8-10 reps x 3 sets, rest 3mins- tough sets
135(10), 155(10), 175(10)
C. GH Raises @20x0, 8-10 reps x 3 sets, 2mins
BW(10), 10(10), 15(9)
D. Airdyne, 8sec ALL OUT x 10 sets, rest 2min b/t sets
Completed

Oct. 20th

Week 5 / Day 1

A. Front Squat @20x1, 1 rep @95% RM x 5 sets, rest 3mins
@261.5 Completed
B. Push Press, build to a 1RM
Got up to 230#'s PR!!
C1. Romanian DL @50x0, 2 reps x 5 sets, rest 2mins- hook grip
225, 255, 275, 315, 325
C2. Medium Grip Bench Press @20x1, 3-3-2-2-2, rest 2mins
225, 235, 245, 255, 260

Notes:

- I was pretty tired today but the workout went really well
- Front Squats felt good
- On the Push Press I brought some intensity. I failed 225# and 235# but 230#'s went up slick.
- Started too low in weight for the DL, I thought the tempo would've changed things
- BP felt good

Oct. 12th

Week 4 / Day 1

A. Front Squat @20x1, 1 rep @90% RM x 7 sets, rest 2m30s
@247.5#'s Completed
B. Push Press @10x0, 2-2-2-2-2, rest 4mins
155, 170, 185, 200, 210
C1. Romanian DL w/ Chains, 4-6 reps x 5 sets, rest 2mins- stand on 3" of plates, don't touch floor
255(6), 275(6), 275(6), 285(6), 285(6)
C2. Low Incline CGBP @20x0, 3-4 reps x 5 sets, rest 2mins
205(4), 215(4), 225(4), 235(2), 225(4)

Notes:

- The Front Squats felt great
- Started too low on the Push Press but I wanted to be smooth with the tempo throughout
- I again didn't use the chains for the the reason that they pop off when I pick them up from the ground.
- I didn't want to push it on the DL, I focused on keeping my technique tight

Sept. 26th

Week 2 / Day 1

A. Front Squat @20x1, 3 reps @80% RM x 5 sets, rest 3mins
@220#'s Completed
B. Push Press, 1 rep every min for 15mins- start @185#'s, add when possible, try to make all reps
@185#'s x 5 sets, @190#'s x 9 sets, @205#'s x 1 set
C1. Romanian DL w/ Chains @20x1, 6-8 reps x 5 sets, rest 2m30s
255(8), 265(8), 275(8), 285(8), 295(8)
C2. Medium Grip Bench Press @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(5), 225(5), 227(4), 227(4)

Notes:

- Chains were falling off the bar so I went with no chains.

Sept. 18th- The Beginning of Another CF Season

The Journey begins... started it off by training with Mike at his facility on the 11th.

A. Front Squat @20x1 5 reps @ 75% effort x 5 sets, rest 3mins
@206#'s Completed
B. Push Press @30x0, 4-6 reps x 4 sets, rest 4mins
135(6), 145(6), 155(6), 165(6)
C1. Romanian DL @20x0, 8-10 reps x 4 sets, rest 2m30s
225(10), 235(10), 245(10), 255(10)
C2. CG BP w/ Chains @30x1, 4-6 reps x 4 sets, rest 2m30s
155(6), 165(6), 175(6), 185(4)


Check out of New Firefit Team Website:

fmfdfirefit.com

June. 30th

A1. Back Squat @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(6), 245(5), 245(4), 245(4)
A2. Wtd. Supinated Chin-ups @21x0, 6-8 reps x 5 sets, rest 2m30s
25(8), 30(8), 35(8), 40(7), 40(7)
B1. Romanian DL @20x0, 8-10 reps, x 4 sets, rest 2m30s
225(10), 245(10), 265(10), 285(10)
B2. CG Bench Press @20x1, 6-9 reps x 4 sets, rest 2m30s
205(9), 215(8), 225(6), 215(6)
C. BB Jumping Switch Lunges, 10/leg x 5 sets, rest 2mins, start at 75#'s
5 sets x 75