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
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10-23-2016, 08:08 PM #3271314/231/352/881@123
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10-26-2016, 05:04 PM #3272
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10-27-2016, 01:23 PM #3273
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10-29-2016, 07:03 AM #3274
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10-30-2016, 07:28 PM #3275
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)314/231/352/881@123
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11-03-2016, 07:40 PM #3276
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11-05-2016, 01:06 AM #3277
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11-06-2016, 08:27 PM #3278
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 raises314/231/352/881@123
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01-08-2017, 05:51 PM #3279
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01-13-2017, 03:42 PM #3280
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, skullcrushers314/231/352/881@123
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01-17-2017, 10:08 AM #3281
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02-06-2017, 01:12 PM #3282
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 extensions314/231/352/881@123
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02-12-2017, 07:02 PM #3283
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 pulls314/231/352/881@123
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02-19-2017, 05:42 PM #3284
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 row314/231/352/881@123
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03-08-2017, 01:28 PM #3285
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 fly314/231/352/881@123
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03-12-2017, 07:26 PM #3286
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 pulls314/231/352/881@123
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04-03-2017, 08:20 PM #3287
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@200314/231/352/881@123
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04-10-2017, 01:58 PM #3288
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.314/231/352/881@123
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04-10-2017, 02:47 PM #3289
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04-17-2017, 01:16 PM #3290
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=en314/231/352/881@123
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04-26-2017, 07:07 PM #3291
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04-27-2017, 02:25 AM #3292
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07-19-2017, 12:10 PM #3293
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 hyper314/231/352/881@123
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07-25-2017, 07:53 PM #3294
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 swings314/231/352/881@123
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07-26-2017, 06:44 AM #3295
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07-28-2017, 07:22 AM #3296
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 curls314/231/352/881@123
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08-02-2017, 07:20 AM #3297
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 laps314/231/352/881@123
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08-07-2017, 11:56 AM #3298
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