TRAINING LOG: January 2019

Welcome to Training Logs: one workout from each month laid out bare.

 

T.L. Jan 19: Quads, Traps, Delts

 

Block 1 – Leg, Core, and Shoulder Strength

 

SQUATS

Five sets of decreasing reps and increasing weights at tempo of 3-1-1-1. Two minutes rest between sets. Focus: Control of weight and body throughout full range of motion. Sport: Cycling.

  1. 15 reps @ 55% 1RM
  2. 12 reps @ 65%
  3. 10 reps @ 75%
  4. 8 reps @ 80%
  5. 5 reps @ 85%

 

OVERHEAD PRESS (DUMBBELL)

Five sets of obtaining maximum reps in one minute at 2-0-x-1. Drop weight by up to 5 pounds per set. One minute rest between sets. Focus: Pushing hips forward and squeezing glutes to activate core; engaging that core to generate overhead power. Sport: Boxing.

  1. 10 reps @ 35 lbs DBs
  2. 11 reps @ 32.5 lbs
  3. 12 reps @ 30 lbs
  4. 12 reps @ 25 lbs
  5. 15 reps @ 20 lbs

 

Block 2 – Leg and Shoulder Conditioning

 

LEG EXTENSIONS

Five sets at a 2-0-1-0 tempo with 1.5 minutes rest between sets. Focus: Isolate the quadricep muscle and strengthen key attachments for the knee joint.

  1. 20 bilateral reps at a light weight.
  2. 15 unilateral weights per side at moderate weight.
  3. ~5 reps at heavy weight, drop; ~5 reps at moderate weight, drop; ~5 reps at light weight. Each mini-set should be to near-failure.
  4. 15 unilateral weights per side at moderate weight.
  5. ~3 reps at heaviest weight, drop; ~3 reps at heavy weight, drop; ~15 reps at extra light weight. Complete 20 reps total.

 

SHOULDER RAISES

Five sets of varying movement patterns, performed for one minute with one minute rest between sets. Focus: Developing muscular endurance, maintaining stability of shoulders and core especially during periods of fatigue.

  1. 15 reps of lateral raises at medium weight.
  2. 15 reps of front raises at medium weight.
  3. 12 reps of lateral raises (going up into overhead position) at slightly lighter weight.
  4. 12 reps of front raises (overhead) at lighter weight.
  5. 20 reps of alternating front and lateral raises at light weight.

 

Workout time (excluding warmup and cool down): 50 minutes.