Training Log: Wheel of Pain
- Day 18
Filed Under (Training) by admin on 18-12-2009
Tagged Under : Back Workout, BC Lions, Calves Workout, Dave Dickenson, Wheel of Pain
TODAY’S TRAINING INSPIRATION:
DAVE DICKENSON
Today’s Colin Timberlake Training Inspiration is a man who was one of the greatest players in American college football history, and then went on to become one of the greatest players in Canadian football history by dominating the CFL with his cerebral style of play and tireless study of the game.
Dave Dickenson finished his college career as the greatest quarterback in the history of the University of Montana, where he led the school to the 1995 NCAA championship and set multiple league records.
Dickenson would go on to play 10 professional seasons in the CFL with the BC Lions and the Calgary Stampeders, during which time he would be named the league’s Most Outstanding Player in 2000 and lead the Lions to the 2006 Grey Cup (also being named the Grey Cup MVP). He would finish his CFL career with a passer rating of 110.4.
His successes would not be limited to college and the Canadian game, however, as he would also enjoy NFL experience with the Detroit Lions, Miami Dolphins, Seattle Seahawks and San Diego Chargers.
TODAY: BACK (Fast Tempo, 60 Second Rests)
and CALVES (Fast Tempo, 60 Second Rests)
WIDE GRIP LAT PULLDOWNS (3 sets)
70 kg x 12
90 kg x 8
100 kg x 6
CLOSE GRIP UNDERHAND PULLDOWNS (3 sets)
70 kg x 12
90 kg x 8
100 kg x 6
BENT OVER DUMBBELL ROW (3 sets)
60 x 10
60 x 10
60 x 10
BENT OVER BARBELL ROW (3 sets)
135 x 10
135 x 10
135 x 10
BACK EXTENSIONS (3 sets)
Torso x 20
Torso x 20
Torso x 20
SEATED CALF RAISE (5 sets)
100 x 20
100 x 12
100 x 12
100 x 12
100 x 10
STRAIGHT LEG CALF PRESS (DECLINE MACHINE) (5 sets)
360 x 12
360 x 12
360 x 12
360 x 12
360 x 10
REVERSE CALF PRESS (DECLINE MACHINE) (5 sets)
360 x 10
360 x 8
360 x 8
360 x 8
360 x 6
TRAINING NOTES
Total Sets (Back): 15
Total Sets (Calves): 15
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