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Post by robwaller on Feb 13, 2016 16:19:30 GMT -5
6 feb 2016
ME upper
Bench black slingshot 325/1 315/3
2board black ss 345/2 (easy)
Skull crusher 30 10x3
Rear delt Mach 3 sets
Straight arm pulldown 3 sets
Dumb press 40 10x3
Incline dumb bench 3 sets
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Post by robwaller on Feb 13, 2016 16:20:52 GMT -5
8 feb 2016
ME lower
Camber bar box squat plus purple band (0-->50lbs) 370/1 max
Leg curls 4 sets to 125/8
Hip workout :
Wide stance paused squats 85lbs
Roll Lats and thorasic
Overhead squat 8x3
Squat foot behind 8x3
Paused defecit split squat 7x3
Leg raised paused Cossack squat 8x3
Jacobs ladder 60s (90ft per min) 4 sets 60s rest
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Post by robwaller on Feb 13, 2016 16:23:14 GMT -5
9 feb 2016
DE upper
Bench plus 2 red band (80-->140lbs tension) 115 3x8 Plus one set at 170lbs = 0.5, 0.4, 0.3m/s
No notes on rest of workout
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Post by robwaller on Feb 13, 2016 16:25:34 GMT -5
10 feb 2016
DE lower
Box squat plus 3 chains per side (1 min rest) 135 2x8, 225 1x1, 275 1x1
Deads plus 3 chains each side draped 225 8x1
Seated box jumps to medium+small box 4x4
Leg extension 20x3
Band pull through 3 sets
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Post by robwaller on Feb 13, 2016 16:27:56 GMT -5
Notes on bench triples and Bands
Red band (40-->70lbs) assume 300 max 185 0.5m/s (75-85%)
135 plus 2 bands 0.6m/s (70-92%)
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Post by robwaller on Feb 13, 2016 16:32:58 GMT -5
10feb 2016
ME upper
Bench plus blue slingshot 307.5/1
No other notes on workout
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Post by robwaller on Feb 13, 2016 16:36:21 GMT -5
11feb 2016
GPP
Jacobs ladder 60s (100ft/sec) 3 sets 90sec rest
Sandbag step ups high box (1set)then low box (2sets) 90s, 60s rest
16kg KB swing 34,33,33 30s rest
2x12Kg KB front squats 2,4,6,8 (superset sit-ups) then thrusters 6,4,2 (superset thrusters) NO REST
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Post by robwaller on Feb 13, 2016 16:39:18 GMT -5
12 feb 2016
DE Upper
Left tricep strains (need a few days rest next week)
Bench plus red band 115 10x3 (60s rest)
Incline bench 105/10 155/10x2
Lat pull 3 sets
Rear delt Mach 85/12 top set (3 sets)
Fly Mach (3 sets) 135/12 top set
Triceps 6 sets for a pump
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Post by robwaller on Feb 13, 2016 17:24:06 GMT -5
13 Feb 2016
Bodyweight: 206.6
ME lower
Squat up to 410/1 (this still doesn't feel good, Wesysode isn't giving me much time to actually practice this).
Pin good mornings 135/6 185/3 225/3
Leg curl 4 sets tops set at 120/10
Ab wheel (starting from flat relaxed) 4 sets of 10
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Post by daoblen on Feb 13, 2016 18:09:39 GMT -5
It's been so lonely here, Rob.
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Post by robwaller on Feb 13, 2016 18:14:51 GMT -5
13 Feb 2016
GPP
2x12kg KB thrusters ss/ sit-ups (no rest) 2,4,6,8,6,4,2
KB swings 24kg. 34,33,33 (30 secs rest)
Jacobs ladder 105ft/s 60s (90s rest) 3 sets
Sandbag stepups (low box) 2mins (1min rest) 3 sets
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Post by McLifter on Feb 13, 2016 18:57:29 GMT -5
I see we were both at Pan Am on the 26th! Good to see you posting here Rob! As Kody mentioned it can be lonely at times but we do have fun!!
Brock
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Post by robwaller on Feb 14, 2016 10:22:15 GMT -5
14 feb 2016
ME upper
Sneaking an extra workout in without sufficient rest since I am travelling for most of next week for work and will get plenty of recovery. Left front felt and left tricep are in rough shape and really need the 5 days rest coming up
Close grip bench up to 275/1 (left tricep strain needs rest!)
Light dumbbell bench press 50s 10x3
Tricep cable work 6sets
Lat pulldown 3 sets
Inverted rows on rings 4 sets
Bicep cable work 4 sets
Face pulls 3 sets
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Post by robwaller on Feb 15, 2016 22:23:10 GMT -5
15 feb 2016
DE lower
Band leg curls 3 sets
Leg up Cossack squats 10x3
Box squats 3 reps, 5sets med soft box, 235 plus 60lbs purple band (deloads at bottom) pin 2 and 3 left rack, 60s rest
Squats 3x4 235 plus purple deloading at bottom 60s rest. One heavy set at 315lbs.
Deadlift 315/2 (4sets) 365/2 405/2 455/1FAIL (left hamstring sharp pain)
Leg extensions 3sets
Leg press full stack 10x3
Hyper a Louis Simmons style 10x3
Pin #17 good mornings 135/8 185/6 205/5
Then I drove to Regina for work. I'm going to pop in tomorrow to assist CJ Stewart with her attempt selection.
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Post by robwaller on Feb 24, 2016 12:36:12 GMT -5
Thurs 18th Feb
ME bench
Bench 275/1 280/1 (this was surprisingly a grind). I have done 315/1 before and 310/1 paused
Cgbp. 185 3 sets of 8 Skull crusher 35/3x8 (good) Machine flies 4 sets 145/8 top set Lat raise up and down the rack
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