Shawn
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Posts: 244
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Post by Shawn on Jul 4, 2016 15:56:46 GMT -5
2016-07-04 13:00 - 55 cg-bench ssb-squatClose Grip Bench Press [*]45 lbs x 10 reps [*]135 lbs, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]260 lbs x 4 reps x3 [*]260 lbs x 8 reps [PR 1+ reps]
Apparently this is the heaviest I've ever closegripped. http://instagram.com/p/BHc39a5jBd6 SSB Squat [*]120, 210 lbs x 5 reps [*]300 lbs x 4 reps [*]350 lbs x 3 reps [*]360 lbs x 2 reps [*]370 lbs x 1 reps x3 [*]370 lbs x 4 reps
Stiff-Leg Deadlift [*]135 lbs x 5 reps [*]205 lbs x 5 reps [*]255 lbs x 5 reps x5
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Shawn
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Posts: 244
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Post by Shawn on Jul 7, 2016 14:44:33 GMT -5
2016-07-06 13:00 - 6-1 squat i-benchSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]385 lbs x 3 reps [*]425 lbs x 3 reps [*]435 lbs x 2 reps [*]445 lbs x 1 reps, 2 reps x2
http://instagram.com/p/BHidW0aD3dk Incline Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 4 reps [*]205 lbs x 3 reps x4 [*]205 lbs x 2 reps
Face PullCable Seated Row
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Shawn
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Posts: 244
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Post by Shawn on Jul 7, 2016 14:45:55 GMT -5
This is the last week before I put my training in Matty Bowen's hands. Let's see what !!SCIENCE!! can do for me heading into 17 Provincialwings
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Post by Matty Bowen on Jul 10, 2016 14:40:59 GMT -5
IN THE NAME OF SCIENCE.
BLINDED BY THE LIGHT.
~!
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Post by McLifter on Jul 11, 2016 21:36:08 GMT -5
"wrapped up like a deuce; ya know the runner in the night.............." McLifter
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Shawn
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Posts: 244
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Post by Shawn on Jul 11, 2016 22:13:51 GMT -5
2016-07-10 22:00 - d-deads ohpSumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps || Deficit: 2 ins [*]405 lbs x 1 reps || Deficit: 2 ins [*]405 lbs x 3 reps || Deficit: 2 ins [*]425 lbs x 2 reps || Deficit: 2 ins [*]445 lbs x 1 reps || Deficit: 2 ins [*]445 lbs x 2 reps || Deficit: 2 ins [*]445 lbs x 6 reps || Deficit: 2 ins
Overhead Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]135 lbs x 5 reps [*]155 lbs x 3 reps [*]175 lbs x 1 reps [*]135 lbs x 5 reps
Dumbbell Lateral Raise2016-07-11 10:45 - McStronk W1D1 HBS BP DLDuration: 2 hours High-bar Squat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs x 5 reps [*]285 lbs x 10 reps [PR] [*]285 lbs x 6 reps x2
Paused Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]155 lbs x 5 reps [*]185 lbs x 5 reps [*]215 lbs x 7 reps x4 [PR]
Sumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 3 reps [*]315 lbs x 3 reps [*]405 lbs x 1 reps [*]415 lbs x 6 reps x3
Dumbbell FlyDumbbell Rear Delt FlyChin-Up
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Shawn
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Posts: 244
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Post by Shawn on Jul 12, 2016 22:59:51 GMT -5
2016-07-12 11:00 - W1D2 HBS iBP PRHigh-bar Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]305 lbs x 9 reps [*]305 lbs x 6 reps x3
Incline Bench Press [*]45 lbs x 10 reps [*]95 lbs x 5 reps [*]136 lbs x 5 reps [*]165 lbs x 8 reps [*]165 lbs x 5 reps x3
Pendlay Row [*]165 lbs x 7, 8, 8, 8 reps
Good Morning [*]165 lbs x 6, 8, 8 reps
Dumbbell Fly [*]30 lbs x 10 12 12 reps
Face Pull [*]50 lbs x 15 reps [*]75 lbs x 15 reps x2
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Shawn
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Posts: 244
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Post by Shawn on Jul 14, 2016 21:45:30 GMT -5
2016-07-13 16:00 - W1D3 equipped benchBench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]215 lbs x 3 reps [*]245 lbs x 3 reps
Barbell Pin Press [*]275 lbs x 5 reps [*]295 lbs x 3 reps [*]315 lbs x 5 reps (red slingshot up to here) [*]315 lbs x 5 reps (blue slingshot)
Bench PressDumbbell Press [*]25 lbs x 20, 20, 15 reps
EZ-Bar Curl [*]55 lbs x 10 reps [*]85 lbs x 5 reps [*]75 lbs x 15, 20, 12 reps
Band Pull ApartComments: Grey band folded in half, gripped shoulder width. Rope Triceps Extension [*]100 lbs x 15 reps [*]130 lbs x 12, 15 reps
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Post by McLifter on Jul 15, 2016 20:58:56 GMT -5
Nice solid workouts Shawn!
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Shawn
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Posts: 244
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Post by Shawn on Jul 16, 2016 15:05:55 GMT -5
2016-07-15 13:00 - W1D4 SquatsPaused SSBSquat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 4 reps x3 [*]295 lbs x 4 reps
Comments: Paused SSB, 2 seconds. Loaded to what would be 275etc but the bar itself felt about 55-65lbs. Loaded to 295 for last set. Low balling for tracking. Squat [*]225 lbs x 3 reps [*]315 lbs x 3 reps [*]350 lbs x 5 reps x3
Pull-UpBent Over Row [*]135 lbs x 5 reps [*]165 lbs x 10,12, 15 reps [PR]
Notes: http://instagram.com/p/BH7ckWRD2Fm
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Shawn
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Posts: 244
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Post by Shawn on Jul 18, 2016 16:50:17 GMT -5
2016-07-18 13:00 - W1 deadliftsStiff-Leg Deadlift [*]45 lbs x 10 reps [*]135 lbs x 5 reps || Deficit: 2 ins [*]225 lbs x 5 reps || Deficit: 2 ins [*]275 lbs x 10 reps @ 7.5 || Deficit: 2 ins [*]275 lbs x 8 reps @ 7.5 || Deficit: 2 ins [*]275 lbs x 6 reps @ 7.5 || Deficit: 2 ins
Floor Press [*]135 lbs, 185 lbs x 5 reps [*]235 lbs x 3 reps x5
Sumo Block Pulls (Below The Knee) [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 3 reps [*]455 lbs x 3 reps x5[PR]
Paused Close Grip Bench PressOne-Leg Leg Press [*]90 lbs x 10 reps [*]135 lbs x 8 reps x3
Kneeling Ab RollerCurl [*]85 lbs x 10, 11, 13 reps
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Shawn
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Posts: 244
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Post by Shawn on Jul 20, 2016 12:38:12 GMT -5
2016-07-19 18:00 - Equipped BenchDumbbell FlyDumbbell Rear Delt FlyBand Pull ApartBench PressDumbbell PressNotes: DB & band at lunch to loosen up. Back for shirted bench after work. For this block of training, I'll be sticking with mostly triples in the shirt and working down through the boards. Reps: 1 2 3 Raw 330 315 Sling (345*2) 345 335 Shirt 0B 375 1B 385 2B 390 345 335 3B 405 (370*3) 370
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Shawn
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Posts: 244
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Post by Shawn on Jul 20, 2016 16:31:47 GMT -5
2016-07-20 13:00 - W2 SquatHigh-bar Squat [*]45 lbs, 135 lbs, 225 lbs x 5 reps [*]295 lbs x 10 reps x2 [PR 10RM] [*]295 lbs x 8 reps
Paused Bench Press [*]45 lbs x 10 reps [*]115 lbs, 165 lbs x 5 reps [*]210 lbs x 7 reps x 4
Sumo Deadlift [*]135 lbs, 225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 1 reps [*]435 lbs x 6 reps x2 [*]435 lbs x 1 reps
Comments: Heat plus exertion equals HURGH. Dumbbell Bench Press [*]55 lbs x 15, 20, 12 reps
Chin-Up
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Shawn
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Posts: 244
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Post by Shawn on Jul 21, 2016 15:54:56 GMT -5
2016-07-21 13:00 - W2 HB squatsHigh-bar Squat [*]135 lbs, 225 lbs x 5 reps [*]315 lbs x 7 reps [*]315 lbs x 6 reps x2
Good MorningIncline Bench Press [*]95 lbs x 5 reps [*]155 lbs x 5 reps [*]175 lbs x 5 reps x4
Pendlay RowDumbbell FlyFace Pull
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Shawn
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Posts: 244
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Post by Shawn on Jul 21, 2016 15:56:31 GMT -5
I've come to terms with this constant low-back / core doms.
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