Dominic in Miami - Page 15

Dominic Sirianni · 02-23-2010, 06:03 PM

Tuesday - 2.23.10

Front Squat
33.5×5
38.5×5
43.5×5x3

5min row – 1030m

Starting out super light. Used the women's bar today. My buddy said I would make IGX proud if they saw me. Either way I am going to do a complete reset and just do a 5 lb linear progression on squats and deads. No Rush.

Dominic Sirianni · 02-24-2010, 10:42 AM

Agile 8
500m easy row

Bench
45×5
95×3
135×2
185×1

Working sets
215×5
240×3
270×9 (PR)

Then
5 sets of
100×10 BP
25×10 DB row
1 min rest

Rest and recover
5k Row – 22:55.8

Roll and stretch

Dominic Sirianni · 02-27-2010, 01:15 PM

Press
45×5
80×5
95×5
115×5

5 sets
95×10
BB pull upsx10

DL
65×5x5

Row
30:30 work:rest ×4
175m
164m
151m
163m

Dominic Sirianni · 03-02-2010, 08:19 PM

500m easy row
Agile 8

Bench Deload Week
45x5
95x3

Working sets
115x5
140x5
170x5

Then assistance work
5 sets of
Bench 45x10
Ring Rowsx10

Then
2k row - 7:55.7

Dominic Sirianni · 03-04-2010, 11:29 PM

Agile 8

Very light
45x5
55x5
65x5

Then 5 sets of
20 air squats
20 step ups - 16"

Then
Easy 8 minute row

Dominic Sirianni · 03-09-2010, 07:53 PM

push up ladder 14+10

then carried a whole bunch of plates, db's, kb's two blocks to the new gym. Damn that was freaking rough.

Next day spent 9 hours laying floor and moving all the plates and GHD's and racks around. I was HOUSED, but now we are in 3500 sq ft as opposed to 900. It feels good.

Dominic Sirianni · 03-09-2010, 07:56 PM

500m easy row
agile 8

Press
45x5
95x3
115x3

Working sets
130x5
150x5
170x11 (PR)

then
5 sets
95x10
bb pull upsx10

then 3k row 14:11 medium exertion

Dominic Sirianni · 03-10-2010, 06:33 PM

500m row
Agile 8

Rebuilding squat from the ground up

45x5

Working Sets
70x5
80x5
90x10

Then
5 sets of
20 .5 pood Goblet Squats
20 abmat butterfly sit ups

Dominic Sirianni · 03-15-2010, 09:34 AM

500m row
Agile 8

Bench
180x5
210x5
240x12

then

5 sets of
BP 100x10
DB row 35x10

Dominic Sirianni · 03-15-2010, 08:12 PM

row 500m
agile 8

Press
45x10
95x5
115x2

working sets
140x3
160x3
180x9 (PR)

then
5 sets of
Press 100x10
Black band pull-upsx10

then Deadlift (rebuilding)
70x5
80x5
90x10

then
3 rounds of
10 GHD situps
5 roll outs from the knees
5 med ball slams against the wall per side