Pre-season training

Good pull mate!

cheers lads have to say it was the first dead that i have ever felt in my hams felt good though grip was strong...

ye in america at the mo although nto starteing with joe for a couple of weeks chillin with frinds and using his high school gym

speed squats 90x3x5
sldl 90x5, 92.5x5, 95x5, 97.5x5, 100x5
bent over row ss cuban press 40x8x3 ss 20x8x3
narrow bench 70x8x4

swiss ball bench press 30x20x3
lat pulls ss face pulls 81x8x3 ss 40x8x3
seated shoulder press 60x8, 90x8, 90x8, 95x8, 100x6
horizontal cable curls 40x8x4

box squat worked upto a double @ 200kg
lunges front leg on 1/2 swiss ball 10'sx8, 15'sx8, 20'sx8, 25'sx8
GHR's bwx6x3

rowing 3x5x10sec x 10sec break with 1min break between sets

Nice box squats. Do i smell a big PB coming???

errr i dont know i really want to hit 500lb within the next month not far off now and that double was without a spot and i do better with mentally.... so 217 is my aim to be honest.

bench work upto 130x3
bd bench 40x8, 45x5x2
seated row ss face pulls
81x8x4 ss 40x15x4
curls 25x6x4
grip work

OMG was the hardest f**king session i have ever done i f**ked all i want to do is sleep...

worked upto a 1rpm on floor press 330lbs
rep effort swiss ball press 65'sx31, 65'sx25
fat grip seated cable row ss standing scare-crows
220x8x3 ss 80x10x3
plate front raises ss curls
45x8x3 ss 75x10x3
ab cuircit with 45 plate side bends each side 4 15's, wood choppers each side 4 15's, curnches with plate over face 4 15, crunches with leg raised with plate over face.

need to eat need sleep more tommorrow...

k hardest ever session... lower dynamic and fitness

1. worked upto a 40" box jump with a 10 lbs weighted vest
2. tred sled 6 reps of 5 secs avergaing 15yards each hit... perthetic.. couldnt stop falling over.
3. prowler this awful contraption 6 reps of 30yards with 90lbs on it

promtly puked was f**ked for the next hour.. got to do it again on friday yay.... not

summary: f**ked with no vaseline, and a handful of gravel.

R.I.P big49ersfan.

man todays sessions was so tough it unbelievable have you seen what the prowler is.

awesome mate keep it up.

So how much imput do u get from the coaches there? is it one to one? or do they give you a routine and tell u to get on with it.... tell us more

Best. Comment. EVAR.

Dude, you're on EliteFTS (sort of): http://asp.elitefts.com/qa/default.asp?qid=55264&tid=