Shawn
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Posts: 244
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Post by Shawn on Oct 3, 2016 15:26:19 GMT -5
http://instagram.com/p/BLIEq-bDQmS 2016-10-03 13:00 - HFHI W1D1
Squat
Comments: AMRAP last set: got 4 anyways.
Overhead Press
Sumo Speed Deadlift
Comments: EMOM singles
Curl
Lying Leg Curl
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Shawn
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Posts: 244
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Post by Shawn on Oct 4, 2016 15:25:14 GMT -5
2016-10-04 14:00 - HFHI W1D2 Duration: 1 hour 30 mins
Bench Press
[/font][/ul] Paused Squat
[/font][/ul] Comments: Pausing using boxes to ensure depth
Dumbbell Fly
[/font][/ul] Dumbbell Seated Press
[/font][/ul] Hyperextension
[/font] [/ul]
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Shawn
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Posts: 244
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Post by Shawn on Oct 5, 2016 15:14:36 GMT -5
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Shawn
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Posts: 244
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Post by Shawn on Oct 6, 2016 15:12:54 GMT -5
2016-10-06 15:00 - HFHI W1D4
Slingshot Press
[/font][/ul]
Tire Deadlifts
[/font][/ul]
Incline Bench Press
[/font][/ul] EZ-Bar Curl
[/font][/ul] Rope Triceps Extension
[/font][/ul] Hammer Curl
[/font][/ul] Face Pull
[/font][/ul]
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Shawn
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Posts: 244
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Post by Shawn on Oct 7, 2016 15:33:56 GMT -5
2016-10-07 15:00 - W1D5 HFHISquat Comments: Wraps loose @ 405, then tight. Close Grip Bench PressFront SquatLat Pulldown
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Shawn
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Posts: 244
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Post by Shawn on Oct 11, 2016 17:38:40 GMT -5
2016-10-11 15:00 - W2D1.5Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs x 1 reps [*]405 lbs x 1 reps [*]440 lbs x 3 reps x3 [*]440 lbs x 5 reps [PR 5rep] & ties 3RM
Comments: http://instagram.com/p/BLb1lXcg2X0 Overhead Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]145 lbs x 6, 6, 9, 3 reps
Sumo Speed Deadlift [*]225 lbs x 3 reps [*]315 lbs x 3 reps [*]395 lbs x 1 reps x5
Curl [*]60 lbs x 8, 8, 8, 16 reps
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Shawn
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Posts: 244
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Post by Shawn on Oct 12, 2016 23:14:19 GMT -5
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Shawn
Full Member
Posts: 244
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Post by Shawn on Oct 13, 2016 17:31:04 GMT -5
2016-10-12 19:00 - W2D3 benchBench Press [*]45 lbs x 10 reps [*]135, 185 lbs, 225 lbs, 275 lbs x 5->3 reps [*]315 lbs x 1 reps
Slingshot Press [*]315 lbs x 3 reps x2 [*]325 lbs x 3 reps x2
Comments: Red slingshot Close Grip Bench Press [*]225 lbs x 10 reps, 12 reps [*]225 lbs x 10 reps || Partials - half way up
2016-10-13 15:00 - W2D4 deadliftsSumo Deadlift || Deficit: 3 ins [*]135 lbs, 135 lb, 225 lbs, 315 lbs x 5-->3 reps [*]405 lbs x 3 reps x3 [*]405 lbs x 5 reps
http://instagram.com/p/BLg6zHDDlBq Incline Bench Press [*]45 lbs, 95 lbs x 8 reps [*]145 lbs x 8 reps x4
Rope Triceps ExtensionLat Pulldown [*]120 lbs x 8 reps x3, 16 reps
Alternating Dumbbell Hammer Curl [*]30 lbs x 10 reps x5 no rest between arms
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Post by Harv on Oct 13, 2016 21:40:50 GMT -5
Looks like Mr.Pancake has been replaced by Mr.Perogie. HH
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Shawn
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Posts: 244
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Post by Shawn on Oct 14, 2016 15:37:57 GMT -5
OM NOM NOM http://instagram.com/p/BLfTBCcjmxC 2016-10-14 15:00 - W2D5 squatsWrapped Squat [*]135 lbs, 225 lbs, 315 lbs x 5->3 reps [*]385 lbs, 425 lbs, 445 lbs x 2 reps [*]455 lbs x 3 reps [PR]
Comments: (Wraps, on at 425) Close Grip Bench Press [*]135 lbs, 185 lbs x 5 reps [*]205 lbs x 8 reps x4
Cable Seated Row [*]150 lbs x 8 reps [*]160 lbs x 8 reps x3
Front Squat [*]135 lbs x 5 reps [*]185 lbs x 8 reps [*]205 lbs x 8 reps x3
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Shawn
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Posts: 244
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Post by Shawn on Oct 17, 2016 16:35:10 GMT -5
2016-10-17 15:00 - HFHI W3D1 squatSquat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs, 315 lbs, 365 lbs x 5-> 2 reps [*]425 lbs x 3 reps [*]455 lbs x 2 reps x2 [*]465 lbs x 3 reps [PR]
Comments: Last set: scheduled 3 singles but YOLO http://instagram.com/p/BLrQ6D1gjYX Overhead Press [*]45 lbs x 10 reps [*]95 lbs x 8 reps [*]145 lbs x 5 reps x5
Sumo Speed Deadlift [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 6 reps [PR]
Comments: Quick resets switching mixed grip each rep. CurlLying Leg Curl
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Shawn
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Posts: 244
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Post by Shawn on Oct 18, 2016 16:18:06 GMT -5
2016-10-18 15:00 - W3D2 benchBench Press [*]45 lbs x 10 reps [*]95, 135, 185 lbs, 225 lbs x 5->4 reps [*]275 lbs x 3 reps [*]290 lbs x 2 reps x2 [*]300 lbs x 4 reps
Paused High-bar Squat [*]135 lbs, 225 lbs x 5 reps [*]315 lbs x 1 reps [*]365 lbs x 1 reps x8
Comments: 5-2-0 tempo Hammer Curl [*]20 lbs x 10 reps x several
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Shawn
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Posts: 244
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Post by Shawn on Oct 20, 2016 10:54:02 GMT -5
2016-10-19 18:30 - equipped benchDuration: 1 hour 30 mins Bench Press [*]135, 185 lbs, 225 lbs, 275 lbs x 5->3 reps [*]315 lbs x 3 reps x2 || Boards: 4 shirt on [*]365 lbs x 2 reps x2 || Boards: 4 [*]385 lbs x 1 reps || Boards: 3 [*]385 lbs x 1 reps || Boards: 2
Dumbbell CurlDumbbell Front RaiseHammer Curl [*]35 lbs x 10 reps x2 [*]35 lbs x 5 reps x2
Rope Triceps ExtensionCable Seated RowNotes: Tried out a new shirt, in both senses of the word: gifted a 45 Katana, 1" tighter than the one I was using and with barely any full reps of mileage on it. Just testing out the feel and really liking it.
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Shawn
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Posts: 244
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Post by Shawn on Oct 20, 2016 15:30:22 GMT -5
2016-10-20 15:00 - W3D4 deadliftsDeficit Sumo Deadlift || Deficit: 3.5 ins [*]135, 225, 315, 365 lbs x 5->3 reps [*]430 lbs x 2 reps x3 [*]430 lbs x 4 reps
Slingshot Bench Press [*]45 lbs x 10 reps [*]135, 225, 315 lbs x 5-> 3 reps [*]335 lbs x 3 reps [*]345 lbs x 2 reps x2 [*]315 lbs x 4 reps
Comments: Red slingshot
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Post by McLifter on Oct 20, 2016 18:49:41 GMT -5
Nice work Shawn!
Brock
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