TRAINING LOG: FEBRUARY 2019

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

 

T.L. FEB 19: UPPER BODY

 

BLOCK 1 – UPPER BODY STRENGTH

 

DEADLIFTS

Five sets of decreasing reps and increasing weight at tempo of 2-1-1-1. Two minutes rest between sets. Focus: Control of weight and body throughout full range of motion. Sport emphasis: Cycling.

  1. 12 reps @ 60% 1RM
  2. 10 reps @ 70%
  3. 8 reps @ 75%
  4. 5 reps @ 85%
  5. 6 reps @ 80%

 

DIPS AND PULLUPS

Five sets each, alternating between dips and pull-ups. For these reps I used a pyramid style, resting 1.5 minutes between each set. Focus: Strength and conditioning throughout the upper body; recruiting as many muscles as possible for each movement. Sport emphasis: Boxing.

  1. 15 strict reps lightly assisted (1-1-1-1)
  2. 10 strict reps unassisted (2-1-X-1)
  3. 5 reps (3-3-3-3 minimum)
  4. 10 reps unassisted (3-2-X-0)
  5. 15 reps lightly assisted (1-1-1-1)

 

BLOCK 2 – CONDITIONING

 

BENT OVER ROWS AND OVERHEAD PRESS

Both performed with a barbell for one minute on and one minute off. Alternate between the two movements, starting heavy on each to fatigue the muscles and then going lighter as necessary to maintain or increase reps each set. Focus: Maintain structural integrity by keeping core on at all times, especially while fatigued.

  1. 10 reps at heavy weight
  2. 15 reps at medium weight
  3. 15 reps at medium weight
  4. 20 reps at light weight
  5. 20 reps at light weight

 

JUMP ROPE

Five minutes of steady rope work at a moderate tempo.

 

 

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