Shawn
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Post by Shawn on Nov 17, 2016 12:26:51 GMT -5
Equipped bench 1 Bench Press 45 lbs x 10 reps 95 lbs x 10 reps 135, 185, 225. 275 lbs x 5-> 3 reps
2 Equipped Bench Press 335 lbs x 3 reps || Boards: 3 355 lbs x 3 reps || Boards: 3 375 lbs x 2 reps || Boards: 3 395 lbs x 1 reps || Boards: 3 415 lbs x 0 reps || Boards: 3 Botched my setup on 415, didn't lock out the handoff.
3 Close Grip Bench Press 225 lbs x 10 reps x2 225 lbs x 5 reps x2
4 Barbell Pin Press 275 lbs x 3, 2 reps
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Shawn
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Post by Shawn on Nov 18, 2016 12:36:11 GMT -5
11/17
w1 deadlifts 1 Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 2 reps || Chains: 25 lbs 475 lbs x 2 reps || Chains: 25 lbs 475 lbs x 2 reps || Chains: 35 lbs 505 lbs x 1 reps 2 Barbell Pin Press 225 lbs x 5 reps 275 lbs x 3 reps 315 lbs x 2 reps x2 Dead press from pins 3" above chest
3 Face Pull 120 lbs x 10 reps x2
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Shawn
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Post by Shawn on Nov 18, 2016 17:56:26 GMT -5
November 18 2016 3:00 PM w1 fsquats 1 Front Squat 45 lbs x 10 reps 135, 185 lbs, 225, 255, 285 lbs x 5->3 reps 315 lbs x 2 reps 335 lbs x 1 reps 2 Lat Pulldown 110 lbs x 10 reps x6 3 Hack Squats 90 lbs, 135 lbs, 180, 225 lbs x 20 reps
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Shawn
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Post by Shawn on Nov 21, 2016 16:46:04 GMT -5
W2 bench amrap 5
1 Bench Press
45 lbs x 10 reps
135, 185, 225, 255 lbs x 8->3 reps 290 lbs x 5 reps (tie PR) 285 lbs x 3 reps 275 lbs x 3 reps Last rep was a real grinder. I probably scared the guy oly lifting.
2 Close Grip Bench Press 135 lbs x 10 reps x2 135 lbs x 15 reps x2
3 Cable Seated Row 120 lbs x 10 reps x3
4 Seated Press 45 lbs x 3 reps x4|| Vs Bar & blue heavy bands mostly just fight & lockout holds
5 Front Squat 45 lbs x 5 reps x5 Vs Bar & blue heavy bands mostly just lockout holds
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Shawn
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Post by Shawn on Nov 21, 2016 16:51:52 GMT -5
Switching up the first half of my weeks so I'm not benching Tues PM & Weds night, pretty much back to back.
Hopefully this helps with my aches on equipped bench night.
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Shawn
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Post by Shawn on Nov 22, 2016 18:03:43 GMT -5
W2 skwaats amrap 5 1 Squat 45 lbs x 10 reps 135, 225, 315, 403 lbs x 8->3 reps 445 lbs x 5 reps
Easy peasy 5RM
2 High-bar Squat 445 lbs x 3 reps 405 lbs x 3 reps
Old 1 RM high bar was 425 so lol +20lbs & 2 reps.
3 Kneeling Ab Roller 10, 5, 5 reps
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Shawn
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Post by Shawn on Nov 24, 2016 11:05:10 GMT -5
November 23 2016 6:30 PM equipped bench 1 Curl 45 lbs x 20 reps 2 Bench Press 45 lbs x 10 reps 95, 135, 185, 225, 260, 285 lbs x 10->2 reps 3 Equipped Bench Press 315 lbs, 335, 355 lbs x 3 reps || Boards: 2 375 lbs x 2 reps || Boards: 2 395 lbs x 1 reps || Boards: 2 4 Close Grip Bench Press 135 lbs x 15 reps 185 lbs x 12 reps x2 "21s style" partial reps 5 full reps, 5 reps chest-midway, 5 midway-lockout, AMRAP full reps
5 Dumbbell Bench Press 45 lbs x 20 reps 6 Dumbbell Press 45 lbs x 10 reps 65 lbs x 10 reps [10rm], 6 reps 7 Dumbbell Curl 20 lbs x 20 reps 8 Rope Triceps Extension 120 lbs x 10 reps x2 9 Cable Curl 90 lbs x 10 reps
Felt good, just some slowly building soreness. After two weeks of stopping on a fail, I shut it down on a high note last night.
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Shawn
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Post by Shawn on Nov 24, 2016 15:50:42 GMT -5
w2 deadlifts amrap 5 1 Sumo Deadlift 225 lbs, 315 lb, 405 lbs x 5->3 reps 455 lbs x 5 reps 5rm 455 lbs x 4 reps 455 lbs x 1 reps x2 2 Stiff-Leg Deadlift 135 lbs x 5 reps warmups 315 lbs x 5 reps match 5rm 385 lbs x 3 reps [1-3RM] 3 Good Morning 115 lbs x 10 reps x2 4 Front Squat 135 lbs x 5 reps 5 Dumbbell Rear Delt Fly 25 lbs x 10 reps x4 6 Dumbbell Fly 35 lbs, 25 lbs, 25 lbs x 10 reps 7 Hammer Curl 35 lbs, 25 lbs, 25 lbs x 10 reps
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Shawn
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Post by Shawn on Dec 5, 2016 18:22:43 GMT -5
November 25 2016 3:00 PM wrapped squats 1 Squat 135 lbs x 8 reps 225 lbs x 5 reps 315 lbs x 4 reps 405 lbs x 3 reps 455 lbs x 3 reps 405 lbs x 3 reps 405 lbs x 3 reps
November 28 2016 3:00 PM w3 bench 8s 1 Bench Press 45 lbs x 10 reps 95 lbs x 8 reps 135 lbs x 8 reps 185 lbs x 8 reps 225 lbs x 8 reps x4 225 lbs x 10 reps 2 Cable Seated Row 100 lbs x 10 reps x7 100 lbs x 15 reps Single arm handles 50lbs each side
STUPID HEAD COLD
December 5 2016 3:00 PM bench and squat reup 1 Bench Press 45 lbs x 10 reps 135, 185, 225 lbs x 8 reps 265 lbs x 8 reps (huh, ties 8rm) 265 lbs x 5 reps x2 2 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 365 lbs x 5 reps x3 3 Kneeling Ab Roller 10 reps x2 4 Stiff-Leg Deadlift 88.2 lbs (40kg) x 10 reps 5 One-Leg Romainian Deadlift 88.2 lbs x 5 reps x2
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Shawn
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Post by Shawn on Dec 8, 2016 19:43:04 GMT -5
December 6 2016 6:00 PM speed squats ohp 1 Speed Squat 135 lbs x 10 reps 225 lbs x 8 reps 315 lbs x 5 reps x5 2 Overhead Press 45 lbs x 10 reps 95 lbs x 10 reps 115 lbs x 10 reps x5 3 Face Pull 100 lbs x 10 reps 120 lbs x 10 reps x5
December 8 2016 8:30 PM sumo 1 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 405 lbs x 3 reps 455 lbs x 3 reps 495 lbs x 3 reps 525 lbs x 1 reps 2 Incline Bench Press 45 lbs x 10 reps 95 lbs x 8 reps x3
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Shawn
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Post by Shawn on Dec 9, 2016 16:11:24 GMT -5
lazy bench
December 9 2016 3:00 PM bench 1 Bench Press 45 lbs x 10 reps 115, 155, 195, 235 lbs x 5 reps 275 lbs x 4 reps 295 lbs x 3 reps 315 lbs x 2 reps 225 lbs x 7 reps x2 (4 full reps, 5 chest-midpoint, then finish) 2 Hack Squats 270 lbs x 10 reps 270 lbs x 10 reps 270 lbs x 10 reps 3 Pendlay Row 135 lbs x 5 reps 225 lbs x 5 reps x3 4 Rope Triceps Extension 120 lbs x 10 reps x3 superset vs... 5 Cable Seated Row 120 lbs x 10 reps x3
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Shawn
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Post by Shawn on Dec 14, 2016 11:15:12 GMT -5
December 12 2016 3:00 PM squats 1 Squat 45 lbs x 10 reps 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 3 reps 375 lbs x 3 reps 420 lbs x 5 reps 2 SSB Good Morning 120 lbs x 10 reps x4 3 Kneeling Ab Roller 10 reps x4
December 13 2016 3:00 PM shoulders 1 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 115 lbs x 5 reps 135 lbs x 3 reps 150 lbs x 3 reps 165 lbs x 8 reps 2 Bodyweight Dip 15 reps x3 3 Pull-Up 10, 10, 8 reps 4 Dumbbell Lateral Raise 25 lbs x 10 reps x3 5 Preacher Curl 65 lbs x 10 reps x3
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Shawn
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Post by Shawn on Dec 22, 2016 16:17:49 GMT -5
December 14 2016 3:00 PM bench 1 Bench Press 45 lbs x 10 reps 95, 135, 185, 225 lbs x 5 reps 255, 285, 295 lbs x 3 reps 315 lbs x 1 reps x2 315 lbs x 5 reps || Reverse band: purple 335 lbs x 5 reps || Reverse band: purple 335 lbs x 5 reps || Reverse band: purple 365 lbs x 0 reps || Reverse band: purple
December 16 2016 3:00 PM deadlifts
1 Sumo Deadlift 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 365 lbs x 4 reps 425 lbs x 3 reps 455 lbs x 5 reps 2 Good Morning 120 lbs x 10 reps x3 3 Leg Curl 90 lbs x 10 reps x4 4 Leg Extension 150 lbs x 10 reps x4
December 19 2016 3:00 PM pressin 1 Overhead Press 45 lbs x 10 reps 95 lbs x 8 reps 110, 135, 155, 175 lbs x 5 reps 185 lbs x 3 reps x2 Well messed this up, should have been much lighter top set than 175 for 5plus AMRAP, oops.
2 Dumbbell Incline Bench Press 25 lbs x 15 reps x2 35 lbs x 15 reps x3 3 Lat Pulldown 100, 110, 120, 130, 130 lbs x 15 reps
December 20 2016 3:00 PM squats 1 Squat 45 lbs x 10 reps 135, 225, 315, 350 lbs, 395 lbs x 5 reps 405 lbs x 3 reps x3
December 21 2016 6:00 PM bench 1 Bench Press 45 lbs x 10 reps 95 lbs x 8 reps 135, 185, 225 lbs x 5 reps 255 lbs x 4 reps 285 lbs x 3 reps 315 lbs x 2 reps 325, 335 lbs x 1 reps [1rm] 2 Equipped Bench Press 335 lbs x 5 reps || Boards: 3.5 365 lbs x 3 reps || Boards: 3.5 385 lbs x 2 reps || Boards: 3.5 405 lbs x 1 reps || Boards: 3.5 425 lbs x 1 reps || Boards: 3.5
December 22 2016 3:00 PM deadlift 1 Sumo Deadlift 135 ,225, 315, 345, 385 lbs x 5 reps 425 lbs x 7 reps 455, 485, 525 lbs x 1 reps 2 Good Morning 95 lbs x 10 reps x4
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Post by McLifter on Dec 27, 2016 17:00:23 GMT -5
335 lbs x 5 reps || Boards: 3.5 365 lbs x 3 reps || Boards: 3.5 385 lbs x 2 reps || Boards: 3.5 405 lbs x 1 reps || Boards: 3.5 425 lbs x 1 reps || Boards: 3.5
What does the 3.5 mean after this Shawn?
Brock
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Post by Harv on Dec 28, 2016 23:48:37 GMT -5
Brock They made some boards of old 2x6s.They are slightly larger so there are 2x4s for 1bd, 2bd, 3bd and 2x6s for 1.5bd, 2.5bd and 3.5bd. HH
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