Strength and Conditioning Weblog

Rick Canter — Thu, 12 Feb 2009 23:50:57 +0000

Sumo Dead
Felt great today so went to see what I could get. I’ve been holding off for a couple weeks to try to build.
135×3 225×3 315×1 365×1 405×1 455×1 495×1 550×1 (PR) then added Belt and Straps 565×1(PR) 585×1(PR) 565 went up faster than 550 when I added the extra equipment. 585 wasn’t the nicest rep, but I got it up.
1a sumo dead 3×5 225
1b GHR 3×10
Front Squat 5×3 185
Bench Alt Grip every set 5×10 135
Sprinter Sit-ups 4x30sec
Straight leg sit-up 1×10 2×10 w/ 12lb med ball
Rope Climbx1
DONE!

Rick Canter — Sun, 08 Feb 2009 21:08:41 +0000

Box Squat w/ Purples plus 40lbs of chain
225x8x2 275×1 295×1
Sumo Dead + chains (40lbs)
135×2 225×2 315×1 365×1 405×1 455×1 495×1 315x3x3
1a GHR w/ 50lbx3x10
1b Front Squat 135x3x10
ABS
Video of this workout up soon.

Rick Canter — Wed, 04 Feb 2009 18:44:12 +0000

Box Squat w/ Purples
Barx3 135×3 185×1 225×1 275×1 295×1 315×1 335×1
Front Squat
5x1x225
Good Mornings from Rack
135×3 185×3 225×3
GHR w/ 50lbs 4×8
1a Sprinter Sit-up 3x15ea
1b McGills 3x10ea

Rick Canter — Tue, 03 Feb 2009 23:39:35 +0000

Bench 6×5 185
Various Knee Jumps working up to 65lbs 3×3
Snatch-Grip Behind the Neck Jerk
1×135 1×185 1×225 1×255 1×275 2x1x300miss(this was really close) 1×225
DONE!

Rick Canter — Thu, 29 Jan 2009 20:39:03 +0000

Last week I hit 515 (PR) on dead so I figured I’d work up to 405 today. Pulling 405 felt pretty good so I went to see what I can get. I managed to pull 545. I’ve read that deadlift is an exercise that takes time and consistency to build up. However, deadlift is something that I haven’t really trained all that much in the last month and half. One thing I learned from Hamer is that if you train hard in one lift, others will follow. I feel the main reason my deadlift has increased is because of my emphasis on box squat and olympic lifts.
Sumo Deads
135×5 225×3 315×1 365×1 405×1 455×1 495×1 545×1(PR)
Squat Clean from Hang
135×5 165×3 185×3 205x4x2
1a GHR 4×12
1b KB Swing 4×10 20kg
Knee Jumps 5×3 adding weight slowly
Practice Later. Bucknell Saturday.

Rick Canter — Tue, 27 Jan 2009 02:16:32 +0000

Complexes 4×5 135
1a Deadlift
1b Clean Pull
1c H Clean
1d Front Squat
Today’s Feat of Strength:
102kg Overhead Squat
125kg Single Arm Deadlift

Rick Canter — Sun, 25 Jan 2009 19:21:38 +0000

Box Squat w/ Purples 8×2 255
Partial Front Squat (Bar right above navel)
135×3 185×1 225×1 275×1 315×1 365xmiss 315x3x1
1a GHR w/ Purples 6×10
1b Bench Alt Grip 6×5
BW Rows 3-4×10
One hand plate pinch for time with 2 dimes then tried 3 and missed with my left. Also did two hand plate pinch with two 35s together for time.

Rick Canter — Fri, 23 Jan 2009 22:40:03 +0000

Sumo Deadlift
135×5 225×3 315×1 405×1 455×1 500x2x1 515×1(PR)
315×1 225x3x4
GHR 2×15
Seated Row 3×5 250
Rope Climb 3 trips
This was about 15ft high on the school climbing wall
2 trips with just my bodyweight then added a 20lb Weightvest for the last trip.

Rick Canter — Wed, 21 Jan 2009 23:33:38 +0000

Squat Clean from Hang
135×5 155×3 185×3 205×1 225x2x1 235×1 245×1 255xmiss
Training Note: Its hard to work cleans, a technical lift when 100+ people are also in the room doing god knows what and Usher is playing over the speakers.
Box Squat
Barx5 135×5 185×3 225×3 275×1 315×1 365x5x1
Static-Dynamic GHR 3x3reps with 10sec pauses holding 15lb med ball
Anti-Rotational Lunge 4x10each side

Rick Canter — Wed, 21 Jan 2009 01:03:32 +0000

Upper ME
Bench
Barx5 135×5 185×3 225×3 245×1 265×1 275×1 290×1(PR) 295xmiss
Seated Row 3×10
Cable Flys 2×10
Hammer Curl 3×10 50s
Fat Bar Extension/Curl 2×10

Practice:
Agility ladder variations
Hurdle jump variations
Finished with:
EQI GHR
EQI Lunge
3min Abs