Click here for pics of squat booty

[koyongi]

Thursday:
Benchy bench: up to 3x5@185
Other stuff


Saturday:
Reffed 5 games of football
Played one 7s match


Today:
Axle C&P: 10@115 (1 every 15 sec), 5@125
DL (sumo): 5@135, 185, 3@225, 1@275, 5@290
Axle DL (15"): 3@170, 200, 220, 250
Bench: 5@135 (x3)
2bd: 3x3@185
3bd: 3x3@185
10 rounds jump rope

[koyongi]

Yesterday:

Squats: up to 5@270 (x2)
Yoke squats: 1@500, a bunch@460
GHR, abs, belt squats
Jump rope x10

[LadyLore420]

Strong sets!

[Link815]

Pics

[koyongi]

There it is.


Thursday:
Bench up to 5@195 (x2), 4@195
Lots of rows and triceps
Jump rope (x10)


Saturday:
Deadlift (sumo): up to 5@300 (x3)
Really low rack pulls: 3@225, 275
Leg extensions, leg curls, glute machine thingies, abs


Tonight:
Log: 1, 2, 3, 4, 5@115
Jump rope/pushups (x10)

[koyongi]

Tuesday:
Squats up to 4@275, 3@275
Yoke squats up to 1@500
Jump rope
No tacos


Today:
Bench up to 5,4,3,2,1@200
Rows, lat pulls, shoulder press machine
Bike intervals x10

[lazyaj]

Sucks about the tacos.

[koyongi]

Sucks about the tacos.

I KNOW. There's an awesome taco place in town, but it (a) closes at 8:00, and (b) is family owned and frequently just closes with no warning. So it's very sad to cut a workout short on taco Tuesday to try to get there before they close, only to find that they weren't open in the first place. :/

Yesterday:
Sumo DL up to 3@310

Today:
OHP: 5@45, 65, 75, 85, 95
CGBP: 10@45, 95, 105, 115, 125
Front/lateral raises

[koyongi]

Tuesday:
High box squats up to 345

High bar oly squats:
5x5@155


Saturday:
15" DL up to 3x3@275
DL: 3x8@185
Front squats, GMs, planks

Sunday:
Bench up to 5@185, 5@175, 6@175
3bd: 3@205, 3@225 (x2)
Dips, curls, tricep extensions, skullcrushers

[koyongi]

Tuesday:

Front squats up to 2,2,3@195
Box squats: 8,6,4,2 (60sec rest)
Farmer's carry: 135/hand (2 trips to the neighbors and back)
GHR, abs, lunges


Thursday:
OHP up to 3,3,8@93
Floor press:8@45, 95, 105, 115, 125
Incline DB:6@30, 35, 40, 45
Band lat pulls: 3x10 (purple, sitting on floor)
Tate press, front DB raise, skullcrushers

[koyongi]

Saturday:
DL: up to 3x5@245
Deficit DL: 3x15@95
Banded KB DL: 3x20@50
Band GM, hanging leg raise


Monday:
Bench: up to 2, 2, 4@185
2bd: 3x3@205
Pull ups, incline DB row (30s), dips, hammer curls, tricep extensions

[koyongi]

So there was a deload, then:

Tuesday:
SSB squats up to 13,12@185
Belt squats, rows, hamstring curls, lat pulls, planks

Thursday:
Push press up to 5,5,10@113
Z-press, 6-way shoulders, lateral DB raise

Saturday:
DL up to 2@245, 8x3@195
Back extensions, pull ups, GHR, seated row

Sunday:
Bench up to 4,4@185, 7,8@175
DB bench, ring dips, curls, tricep extensions

[koyongi]

Tuesday:
SSB squats up to 2x10@195
Eccentric belt squats, rows, hamstring curls, lat pulls, planks

Thursday:
Push press up to 5,5,9@123
Z-press, 6-way shoulders, lateral DB raise, upright rows

Saturday:
Jeep pulls x3
DL up to 2@260, 8x3@210
Back extensions, pull ups, GHR, seated row

Sunday:
Bench up to 10x3@185
DB bench, ring dips, curls, tricep extensions, face pulls

[koyongi]

Tuesday:
SSB box squats:2x10@175
SSB squats:2x5@205
Barbell stepup, yoke (up to 50'@400#), seal row, hamstring curls, single-arm pulldown, planks
Tacos & fro-yo

Thursday:
Axle push press: 3x3@133
Axle Z press, 6-way shoulders, lateral raise, upright rows, YTL incline bench

Saturday:
DL@2@175, 6x3@225
Farmer's carry (80-160'@85, 105, 125/hand), back raises, pull ups, GHR, underhand rows, Russian twists

Sunday:
Bench: 10x3@185
Incline DB press, JM press, seated curl, single-arm tricep extension, inverted row

[koyongi]

Saturday 2/25:
DL up to 1@295, 5x3@245

Tuesday 2/28:
Bench up to 4x4@185
CGBP, curls, face pulls, tricep extensions, rear delt fly

Thursday 3/2:
DL up to 3x3@265, 3x3@215
Farmer's carry, GM, single-leg curls, Kroc rows, hamstring curls

Saturday 3/4:
OHP Axle C&P 2x4@113, 2x4@123
Axle strict press, dips, incline lateral raise, skullcrushers, YTL

Sunday 3/5:
Front squats up to 3x10@145
SSB pause squats, yoke, incline DB rows, wide grip pull downs, hanging leg raise, truck pulls

Tuesday 3/7:
Bench up to 4x4@190
CGBP, curls, face pulls, tricep extensions, rear delt fly

[koyongi]

Thursday:
DL up to 2@275, 3x3@225
Farmer's carry, GMs, hamstring curls, Kroc rows

Saturday:
Axle C&P up to 4@103, 113, 123, 133 (x2)
OHP, dips, incline lateral raise, tricep extensions, YTL

Today:
Front squats up to 9,9,7@155
Pause SSB squats, yoke, incline DB rows, wide grip pull downs, decline sit ups, Jeep pulls

[koyongi]

14/3/2017 Tuesday Bench 4x3@205

16/3/2017 Thursday DL 2@295, 3x3@245

18/3/2017 Saturday Axle C&P 5x3@133

19/3/2017 Sunday Front squat 4x4@185

21/3/2017 Tuesday Bench 3@205, 210, 215

23/3/2017 Thursday DL 2@305, 3x3@225

25/3/2017 Saturday Axle C&P 2@133, 2x2@138

26/3/2017 Sunday Front squat 3x3@195

28/3/2017 Tuesday Bench 3@205, 2x3@215

30/3/2017 Thursday DL 1@315, 2x3@225

1/4/2017 Saturday Axle C&P 2@133, 138, 143

2/4/2017 Sunday Front squat 2x3@185, 3@200

[koyongi]

Tuesday
Bench 2@220, 2@225

Thursday
DL 1@295, 2x3@195

Saturday Axle C&P 2@133,143,153
Rugby! Outside center this time.

Sunday
Front Squat 2@205,215, 1@215

There are a lot of accessories and events going on, too, but those are the same every week so it gets boring to type them. Meet next Saturday.

[SophieM]

Meet next Saturday.

It's about time!

[koyongi]

It's about time!

It has been a while!


Tuesday: CGBP up to 1@205

Thursday: DL up to 1@315

Saturday:
Axle C&P up to 2@145
Yoke (340, 50ft DnB) x2
Jeep pull: 60 feet with sled and 1 plate, 59 feet with sled and 2 plates

Now, we deload.

https://www.instagram.com/p/BS626ZcF...smith223&hl=en

[koyongi]

It's been fun! Now on to Nationals.

[SophieM]

Congrats! Looked like fun!

[koyongi]

I'm back...

Last Tuesday:
Sumo DL up to 295
Conventional DL 3x5@225
Belt squats, GHR, reverse hyper, sandbag carry

Thursday:
Log up to 1@130
CGBP 3x5@135
DB OHP, Tricep extensions, other stuff

Friday:
XtremeFit, all the curls, tricep extensions, floor press, and DB rows

Saturday:
Speedy squats, 60# chain: 8x2@105, 2x2@125
SSB pause squats: 3x8@135
GHR, leg extensions, lunges, abs

Sunday:
Speedy bench, double micro minis: 8x3@135
Manpon CGBP: 3x8@135
DB incline, Farmer's rows/carries@85/hand

Tuesday:
Box squat w/ pillow, reverse double monster minis up to 1@385
Bulgarian split squats, GHR, abs, reverse hyper

[koyongi]

Thursday:
Bench + 60 chain: up to 175
OHP: 8@75 (x3)
CGBP, triceps, biceps, rows

Friday:
Speedy squats: 2@145 (x10)
GHR, reverse hyper, other stuff I forgot

Sunday:
Speedy bench, 60 chain: 3@95 (x10)
Axle split jerk: 3s up to 133 (x3)
Bunch of other stuff, sandbag loads over the yoke

Today:
Squats, buffalo bar, high bar: up to 1 at 220
Yoke squats, 4x6@300
SLDL: 10@135 (x3)
Pause KB squats: 3x10@20 (5 sec pause)
Reverse hyper, plank, KB swings

[LadyLore420]

How is misery treating you? I heard there's a big debate over education benefits and stuff.

[koyongi]

How is misery treating you? I heard there's a big debate over education benefits and stuff.

Oh, no changes here! Well, actually...we've been moving over the past couple of months:

https://www.********.com/TheIronMine...type=3&theater


Yesterday:
Bench, manpon: up to 1@235
Bench: 3x10@135
Rows: 4x10@95
Axle OHP: 4x8@83
Pull ups, tricep pressdowns, DB curls

[koyongi]

Saturday:
Speedy squats, light band: 2@105, 8@145
Other stuff I forgot, stones

Sunday:
Speedy bench, short monster minis: 10x3@95
Axle C&PP: 8@85, 95, 105, 115
Incline DB, triceps, etc.

Tuesday:
Axle DL on wheels: up to 1@295, 3x8@205
Deficit SLDL: 3x10@135
Lunges, GHR, reverse hyper, 100# sandbag carry for 4 laps

[koyongi]

Thursday:
Bench + 90# chain: up to 1@175 (AAAAAAAALMOST 185)

Saturday:
Speedy squats 5x2@105 + 90# chain, 5x2@145+ chain
Cleans: 5@95, 3@105, 115, 125

Sunday:
Speedy bench + 90# chain: 5x3@95, 5x3@135
Log up to 1@135, tried split jerk back up to 1@115