Shawn
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Posts: 244
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Post by Shawn on May 31, 2016 21:33:18 GMT -5
2016-05-31 18:30 - shirty bench 1BEZ-Bar CurlRope Triceps ExtensionQuick pump Wide Grip Bench Press [*]95 lbs, 135 lbs, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps || Boards: 3 [*]345 lbs x 2 reps || Boards: 2 [*]365 lbs x 1 reps @ 8 || Boards: 1
Easy but elbow was starting to get sore so ended on a high note. Tied 1RM 1Board easy. Slingshot Press [*]315 lbs x 3 reps [*]315 lbs x 5 reps
Bench Press
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Shawn
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Post by Shawn on Jun 1, 2016 16:24:22 GMT -5
2016-06-01 13:00 - 1-5 ssb squatSSB Squat [*]120 lbs, 210 lbs x 5 reps [*]300 lbs x 4 reps [*]350 lbs x 3 reps x3 [*]350 lbs x 7 reps [PR]
Stiff-Leg Deadlift [*]135 lbs x 5 reps [*]225 lbs x 15 reps x2 [*]225 lbs x 12 reps
Dumbbell Walking LungeComments: 1 length KB overhead walking lunges, 1 length crucifix hold walk back
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Shawn
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Post by Shawn on Jun 2, 2016 15:23:05 GMT -5
2016-06-02 13:00 - 3-1 squat i-benchDuration: 1 hour 15 mins Squat [*]45 lbs x 5 reps x2 [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]365 lbs x 3 reps [*]435 lbs x 2 reps x4 [*]435 lbs x 5 reps [PR]
Incline Bench Press [*]45 lbs x 10 reps [*]135 lbs x 8 reps [*]180 lbs x 6 reps x4
Lat PulldownNotes: Wow, this was too quick of a turnaround from SSB squats yesterday. Still hit a good AMRAP but it took me until that set to feel energetic.
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Post by McLifter on Jun 12, 2016 14:25:56 GMT -5
Skwats are coming along fine Shawn! Nice work!
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Shawn
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Posts: 244
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Post by Shawn on Jun 13, 2016 14:30:11 GMT -5
Thanks! Just trying to keep that steady pace going. Getting close to hitting my best singles for reps, at least on squats and bench. Plus this equipped lifting thing rattling around as an option. I'm really looking forward to 17 Wing to find out how much translated into 1RM strength!
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Shawn
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Posts: 244
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Post by Shawn on Jun 13, 2016 15:19:33 GMT -5
2016-06-05 10:00 - 3-2 bench, squat w/wrapsBench Press [*]45 lbs x 10 reps [*]95 lbs, 135 lbs, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]265 lbs, 285 lbs x 2 reps [*]300 lbs x 2 reps, 2, 1.5 reps [*]275 lbs x 1 reps
Comments: f**king elbow f**kskipping shirt bench this wednesday and getting a massage. this is bullnuts. Squat w Wraps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 3 reps [PR] [*]385 lbs x 1 reps [*]405, 425 lbs, 445 lbs, 465 lbs, 485 lbs x 1 reps [*]505 lbs x 0.5 reps [PR???]
Comments: Wrapped squats at 365. Wrap slipped during the drive on 505 and I didn't realize how far up I'd already gone - I'd already made it back out of the wrap's effective zone (or whatever you want to call it) and I could have just finished the rep. 2016-06-08 13:00 - 3-3 d-deadliftSumo Deadlift [*]135 lbs x 5 reps || Deficit: 3 ins [*]225 lbs x 5 reps || Deficit: 3 ins [*]315 lbs x 4 reps || Deficit: 3 ins [*]365 lbs x 3 reps || Deficit: 3 ins [*]420 lbs x 2 reps || Deficit: 3 ins x4 [*]420 lbs x 10 reps || Deficit: 3 ins [PR 10RM] for any height, including floor.
Comments: http://instagram.com/p/BGZ9hariYWh Hyperextension2016-06-09 13:00 - 3-4 p-deadliftsSumo Paused Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs, 385 lbs x 1 reps [*]405 lbs x 1 reps x4; x 3 reps [PR 3RM] [*]365 lbs x 10 reps [PR 10RM]
365 scheduled but I was feeling too darn good not to, plus knowing I'd have some off days coming up. Bench Press [*]135 lbs, 185 lbs x 10 reps
Paused Speed Bench PressReverse Grip Bench Press2016-06-13 13:00 - 3-5 SSB squat cg-benchSSB Squat [*]120 lbs x 10 reps [*]210 lbs x 5 reps [*]300 lbs x 3 reps [*]370 lbs x 2 reps [*]300 lbs x 10, 5, 5, 12 reps
BIRTHDAY SQUIRTS hard mode attempt: (Age) reps at (Age x 10) lbs Loaded to equivalent of 320 on a straight bar, aiming for 32 reps in one set. Of course fatigue from moving had other plans, but managed to complete in good time with minute rests between sets. Close Grip Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 6 reps [*]215 lbs x 6 reps [*]235 lbs x 6 reps x2
Minor bicep discomfort but elbowtricepshoulder chain feeling much better after rest! Snatch Grip Stiff leg Deadlift [*]135 lbs x 8 reps [*]185 lbs x 8 reps x2[PR]
Snatch PullWrong width, these were hitting lower on thighs.
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Shawn
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Posts: 244
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Post by Shawn on Jun 14, 2016 15:34:54 GMT -5
2016-06-14 13:00 - 4-1 hb-squatHigh-bar Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]405 lbs x 3 reps [3RM ] [*]415 lbs x 2 reps [*]425 lbs x 1 reps x2 [*]425 lbs x 2 reps x2[1-2RM]
Hey, wow, look what happens when I almost never max out on variant squats Back after work for bench, hopefully with crew.
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Shawn
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Posts: 244
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Post by Shawn on Jun 15, 2016 16:25:59 GMT -5
2016-06-14 13:00 - 4-1 i-bench (second session) Incline Bench Press [*]45 lbs x 10 reps [*]95 lbs, 135 lbs x 5 reps [*]185 lbs x 5 reps x4 [*]190 lbs x 8 reps [5+ reps PR]
Prone Row, Snatch Grip [*]95 lbs x 10 reps, 8, 8, 5, 5
Comments: Set up a bench with enough room below for a barbell, grabbed at collars and rowed up, maintaining static pull against underside of bench. nuts sucks, yo.
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Shawn
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Posts: 244
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Post by Shawn on Jun 16, 2016 15:16:03 GMT -5
2016-06-16 13:00 - 4-2 bench squatBench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 5 reps [*]255 lbs x 3 reps [*]275 lbs x 3 reps [*]285 lbs x 2 reps [*]295 lbs x 1 reps x2 [*]295 lbs x 3 reps
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]355 lbs x 5 reps x3
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Shawn
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Posts: 244
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Post by Shawn on Jun 20, 2016 17:21:50 GMT -5
2016-06-20 13:00 - 4-3Sumo DeadliftLegs Up Bench PressComments: Legs Up Weighted HyperextensionPull-UpBarbell Rear Delt Row
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Shawn
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Posts: 244
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Post by Shawn on Jun 23, 2016 10:09:08 GMT -5
2016-06-22 13:00 - 44A deadliftDeadlift [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]385 lbs x 5 reps x4 [*]385 lbs x 10 reps
Incline Bench Press [*]45 lbs x 10 reps [*]95 lbs x 10 reps x4
2016-06-22 18:30 - 44B shirt benchDuration: 1 hour Equipped Bench Press [*]135 lb, 185 lbs, 225 lbs x 5 reps [*]275 lbs x 3 reps [*]315 lbs x 3 reps || Boards: 3 shirt on [*]335 lbs x 3 reps || Boards: 3 [PR 3@3] [*]355 lbs x 1 reps || Boards: 2 [*]370 lbs x 1 reps || Boards: 1 [*]385 lbs x 1 reps @ 8 || Boards: 1 [PR 1@1]
Comments: Unhhhhhh so that was great. Haven't been in a shirt for about 3 weeks and hit some easy PRs. Previous 385 was to 2board; previous 1B was 365.
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Shawn
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Posts: 244
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Post by Shawn on Jun 27, 2016 17:42:49 GMT -5
2016-06-24 13:00 - 45 f-squat cg benchFront Squat [*]45 lbs, 135 lbs x 5 reps [*]225 lbs x 4 reps [*]295 lbs x 3 reps [*]315 lbs x 2 reps [*]335 lbs x 1 reps [*]355 lbs x 0 reps
Whoops. Caught the bar on the hook on the way out, ended up a little off-kilter. Couldn't dig out of the hole and it started rolling away. Close Grip Bench Press [*]135 lbs, 205 lbs x 5 reps [*]250 lbs x 5 reps x4
Stiff-Leg Deadlift [*]225 lbs x 10 reps, 8 reps, 5 reps
DeadliftLat Pulldown 2016-06-27 13:00 - 51 squat i-benchSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps, 225 lbs, 315 lbs x 5 reps [*]405 lbs x 3 reps [*]420 lbs x 2 reps [*]435 lbs x 1 reps x4 [*]435 lbs x 2 reps
Comments: "Why are these feeling so unfriendly today?" I asked and then remembered I wasn't even wearing my light sleeves, and I'd warmed up to 315 beltless. "Oh, right." Incline Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]200 lbs x 4 reps x5
Cable Seated Row [*]90 lbs x 15 reps [*]110 lbs x 12 reps x2
Log Press [*]135 lbs x 10 reps, 5 reps x2
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Shawn
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Posts: 244
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Post by Shawn on Jun 28, 2016 23:27:02 GMT -5
2016-06-28 19:00 - 54 shirt bench & deadliftDuration: 2 hours Wide Grip Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps [*]315 lbs x 5 reps || Boards: 3 [*]335 lbs x 3 reps || Boards: 2 [*]355 lbs x 1 reps || Boards: 1 [*]375 lbs x 1 reps [*]315 lbs x 5 reps || Boards: 3 [*]315 lbs x 5 reps || Boards: 3
Comments: Shirt on at 315, worked to 375•1 to chest. Then close grip 315s for triceps. http://instagram.com/p/BHOB44QDfUQ Sumo Speed Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]385 lbs x 4 reps [*]385 lbs x 4 reps [*]385 lbs x 4 reps [*]385 lbs x 4 reps [*]385 lbs x 4 reps
Comments: (Beltless) while warming up for bench
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Shawn
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Posts: 244
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Post by Shawn on Jun 29, 2016 15:16:29 GMT -5
2016-06-29 13:00 - 52 bench squat & throwing stuffBench Press [*]75 lbs x 10 reps [*]135 lbs, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps
Squat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs, 315 lbs, 365 lbs x 5 reps
WFD Kettlebell swing Hammer swing Medicine Ball Put aka Stone throw [*]8 lbs x 10 reps [*]12 lbs x 10 reps
Comments: Med ball put Farmer's Walk [*]135 lbs 60 ft x2 [*]225 lbs 15 ft x4 [*]225 lbs 30 ft x2
Comments: Per hand, assuming 45lb handles. (orange @ BH90)
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Shawn
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Posts: 244
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Post by Shawn on Jul 4, 2016 15:54:38 GMT -5
2016-07-03 10:00 - MB Highland Gathering
Events
Open Stone (~17lbs):
Heavy WFD (56lbs):
Light WFD (28lbs):
Light hammer (16lbs):
Caber (17' 90lbs) - missed the pick twice & waived third try
Weight Over Bar (56lbs): 9', 10', missed 11'
Sheaf Toss (16lbs): 16', missed 18
*updating later*
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