Shawn
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Post by Shawn on Oct 21, 2016 15:20:36 GMT -5
2016-10-21 15:00 - W3d4 squats
Squat
[*]45 lbs x 10 reps [*]135, 225, 315 lbs, 405 lbs x 5->3 reps
Squat+wraps
[*]445 lbs x 3 reps [*]465 lbs x 2 reps [*]475 lbs x 2 reps [PR]
Comments: Old 2-3 RM was 455, which I beat earlier this week in sleeves (465). Felt like I could have kept adding 10lbs jumps. This excites me.
Overhead Press
[*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]115 lbs x 5 reps [*]135 lbs x 4 reps x4
Snatch Grip Behind the Neck Press
Notes: Frustrating! Squats were going really smoothly with wraps today, just ran out of time.
http://instagram.com/p/BLoJQEaAwLa
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Shawn
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Post by Shawn on Oct 24, 2016 15:37:55 GMT -5
2016-10-24 15:00Squat [*]45 lbs x 10 reps [*]135, 225, 315, 405 lbs x 5->3 reps [*]455 lbs x 1 reps [*]465 lbs x 1 reps x3 [*]465 lbs x 2 reps
Overhead Press [*]135 lbs x 5 reps [*]155 lbs x 4 reps x6
Sumo Speed Deadlift [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 7 reps
Comments: Full mixed grip switch reset each rep on top set EZ-Bar CurlLying Leg Curl
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Shawn
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Post by Shawn on Oct 25, 2016 15:19:40 GMT -5
2016-10-25 15:00 - W4D2 benchDuration: 1 hour 15 mins Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps x2 [*]185, 225, 275 lbs x 5-> 3 reps [*]295 lbs x 1 reps [*]315 lbs x 1, 2, 2 reps
Paused Squat [*]135, 225, 315 lbs x 5,3,1 reps [*]315 lbs x 2 reps x3
Comments: Tempo 3-2-x, beltless. Dumbbell Fly [*]25, 25, 20lbs x 10 reps
Dumbbell Seated PressNothing huge, but banging out reps with 315 feels real nice.
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Shawn
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Post by Shawn on Oct 27, 2016 10:10:44 GMT -5
2016-10-26 19:00 - Equipped benchBench Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 5 reps
Equipped Bench Press [*]335 lbs x 3 reps || Boards: 4 [*]350 lbs x 3 reps || Boards: 3 [*]365 lbs x 3 reps || Boards: 3 [*]385 lbs x 3 reps || Boards: 3 [PR] [*]405 lbs x 2 reps || Boards: 3 [*]425 lbs x 2 reps || Boards: 3 [PR]
Comments: 45 katana. Apparently I shorted the lockout on the last rep, but all these felt pretty easy. I think I had one bad rep in there, #3 on 365 - everything else was smooth and in control. Cable Seated Row [*]130 lbs x 10-5-5 x2 reps cluster
Dumbbell Curl [*]20 lbs x 10 reps x3 [*]35 lbs x 10 reps x2
Rope Triceps ExtensionDumbbell Rear Delt Fly
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Shawn
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Post by Shawn on Oct 31, 2016 9:59:20 GMT -5
2016-10-28 18:00 - Deadlift partyDuration: 3 hour Sumo Deadlift [*]135, 185 lbs x 5 reps [*]225, 315, 365, 40, 495 lbs x 3 reps [tied PR] [*]545 lbs x 1 reps
Deadlift Triples game [*]315, 335 lbs, 355, 375 lbs x 3 reps
Overhead PressBehind the Neck Press [*]135 lbs x 8 reps x2[PR]
Speed Deadlift [*]405 lbs x 10 reps [PR]
Comments: (Beltless) Rope Triceps Extension [*]60, 70, 80, 90, 100, 110, 120, 130, 140 lbs x 10 reps [*]150 lbs x 5 reps
One hand Deadlift [*]225 lbs x 1 reps x2 [PR] (left & right)
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Shawn
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Post by Shawn on Nov 1, 2016 17:00:04 GMT -5
2016-11-01 15:00 - W5d2 benchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]205 lbs x 4 reps [*]245 lbs x 3 reps [*]295 lbs x 3 reps [*]315 lbs x 2 reps [*]331 lbs x 1 reps [PR]
No wrist wraps, no handoff, out of the rack with the janky hooks, and still it moved smoothly. 295 in this vid http://instagram.com/p/BMR21SqABcQ Paused High-bar Squat [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps x4
Comments: Tempo/pause, beltless. Dumbbell Seated PressDumbbell Fly
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Shawn
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Post by Shawn on Nov 3, 2016 10:55:28 GMT -5
1 Bench Press 45 lbs x 10 reps 115, 155, 205, 245, 275 lbs x 5->3 reps
2 Equipped Bench Press 335, 365, 395 lbs x 2 reps || Boards: 3 425 lbs x 0 reps || Boards: 3 425 lbs x 2 reps || Boards: 3 Shirt: Katana 45
First set at 445 just couldn't stay stable during handoff, reracked. Felt like I'd tweaked something in both wrists as the bar tried to twist away. Chilled out and came back, hit it for a double. +1 rep pr.
3 Dumbbell Rear Delt Fly 20 lbs x 10 reps x3
4 Dumbbell Curl 30 lbs x 10 reps x3 30, 20 lbs x 15 reps drop set into 5 EZ-Bar Curl 15 lbs x 30 reps
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Shawn
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Post by Shawn on Nov 3, 2016 15:22:45 GMT -5
1 Sumo Deadlift 135, 225, 315, 405 lbs x 5->3 reps || Deficit: 1 ins 445 lbs x 2 reps x2 || Deficit: 1 ins 480 lbs x 1 reps || Deficit: 1 ins 480 lbs x 3 reps || Deficit: 1 ins Probably a 3rm for any deficit since my 3 from the floor is 495.
2 Slingshot Press 135, 225 lbs, 315 lbs x 5->3 reps 330 lbs x 3 reps 350 lbs x 2 reps (2rm) 315 lbs x 3 reps Was going to give 365 a crack but feeling tired from three days of pressing. 350 moved really well, though.
3 Pendlay Row 135 lbs x 5 reps 225 lbs x 5, 4, 4 reps
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Post by Harv on Nov 3, 2016 19:59:56 GMT -5
How did you like the drink? H
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Shawn
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Posts: 244
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Post by Shawn on Nov 4, 2016 12:00:32 GMT -5
Tasty stuff. I think I'll pick some up.
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Post by Harv on Nov 4, 2016 13:37:49 GMT -5
Was $2.95 at COOP on Grant. Have not seen it in the other stores. 38 grams of protein and 300 calories and easy to digest. Maybe see if Paul will carry it at the gym. Has about a 6 month best before date. HH
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Shawn
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Post by Shawn on Nov 4, 2016 15:31:44 GMT -5
1 Squat 45 lbs x 10 reps 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 2 reps wrapped here455 lbs x 3 reps 475 lbs x 2 reps 495 lbs x 2 reps (2RM)3 Pendlay Row 135 lbs x 8 reps 185 lbs x 8 reps x4 4 Front Squat 45 lbs x 5 reps 135 lbs x 5 reps 225 lbs x 4 reps x2 http://instagr.am/p/BMZo-q9g_5y
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Shawn
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Post by Shawn on Nov 10, 2016 12:03:51 GMT -5
2016-11-07 15:00 - W6 squatsSquat [*]45 lbs x 10 reps [*]135, 225, 315 lbs x 5 reps [*]415 lbs x 4, 4, 6 reps
Overhead Press [*]45 lbs x 10 reps [*]115, 135 lbs, 155, 155 lbs x 6 reps
Sumo Speed Deadlift [*]225 lbs x 2 reps [*]315 lbs x 2 reps [*]405 lbs x 5 reps
Comments: Beltless full reset speed pulls. Curl 2016-11-09 15:00 - equipped benchBench Press [*]45 lbs x 10 reps [*]95 lbs x 8 reps [*]135, 185, 225 lbs x 5 reps [*]275 lbs x 3 reps
Equipped Bench Press [*]325 lbs x 3 reps || Boards: 3 [*]335 lbs, 345, 365, 405, 425 lbs x 2 reps || Boards: 3 [*]445 lbs x 0 reps || Boards: 3
Comments: Shirt: Katana 45 445 felt good on the way down and didn't want to go back up. I blame being sick, my heart just wasn't in it. Dumbbell Curl [*]25 lbs x 20 reps x2 [*]30 lbs x 20 reps x2
Notes: My kid's sick so I've been working from home, sitting on a barstool, working on a laptop. Aaaand now I'm sick too. Harv pointed out I used the wrong words on last week's notes. Top sets there were 425, not 445. Editing now.
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Shawn
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Post by Shawn on Nov 15, 2016 11:27:55 GMT -5
HFHI c2w1d1 squat 1 Squat 45 lbs x 10 reps 135, 225, 315, 405 lbs x 5->2 reps 425 lbs x 4, , 6 reps 2 Overhead Press 135 lbs x 6 reps x3 135 lbs x 10 reps 3 Sumo Deadlift 225 lbs x 3 reps 315 lbs x 3 reps 435 lbs x 3, 2, 1 reps
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Shawn
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Posts: 244
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Post by Shawn on Nov 16, 2016 16:28:27 GMT -5
1 Squat 45 lbs x 10 reps 135, 225, 315, 405 lbs x 5-> 3 reps 455, 475 lbs x 1 reps 495 lbs x 2 reps @ 9 505 lbs x 1 reps @ 9 515 lbs x 1 reps @ 9.5 www.instagram.com/p/BM4nj7KjRY0/2 Dumbbell Curl 20 lbs x 15, 25 reps Back tonight for shirted bench.
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