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  1. #6511
    Registered User jshaw5's Avatar
    Join Date: Sep 2008
    Age: 40
    Posts: 11,862
    Rep Power: 43114
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    jshaw5 is offline
    Monday November 18, 2019 - Upper Day

    BW - 249.0 lbs

    Warmup
    Airdyne - 4 min
    McGill Curl Up - 10 reps x 10 seconds
    Bird Dogs - 10 reps
    Band Pull Aparts - 10 reps
    Band Dislocates - 5 reps

    Swiss Bar Bench
    20 kg x 10 reps
    40 kg x 5 reps
    60 kg x 5 reps
    75 kg x 5 reps
    87.5 kg x 5 reps
    97.5 kg (215lbs) x 5 reps x 2
    97.5 kg (215lbs) x 10 reps
    These were feeling good, so I decided to bang out an AMRAP on the last set.

    Face Pulls
    100 lbs x 15 reps x 3

    Ring Rows
    BW x 5 reps x 3

    Cable Flies
    220 lbs x 12 reps x 3

    Lat Pulldown
    200 lbs x 12 reps x 3

    Swiss Bar Close Grip Bench
    70 kg x 10 reps x 3

    Hammer Curls
    30 lbs x 12 reps x 3

    Tricep Rope Pushdowns
    90 lbs x 12 reps x 3

    Curls
    25kg x 12 reps x 3

    Airdyne
    Moderate pace for 10 min
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  2. #6512
    The All-American American Woody-5's Avatar
    Join Date: Apr 2010
    Location: Illinois, United States
    Age: 40
    Posts: 18,352
    Rep Power: 83324
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    Woody-5 is online now
    Dat volume. How long are your sessions taking you these days?
    Love the amrap at the end of the Bench sesh.
    I’m legit scared to see what my bench #s are these days
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

    Woody's Quest for the Seven (journal):
    https://forum.bodybuilding.com/showthread.php?t=177649631
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  3. #6513
    Registered User jshaw5's Avatar
    Join Date: Sep 2008
    Age: 40
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    jshaw5 is offline
    Originally Posted by Woody-5 View Post
    Dat volume. How long are your sessions taking you these days?
    Love the amrap at the end of the Bench sesh.
    I’m legit scared to see what my bench #s are these days
    On average they probably take about an hour, give or take a little, though ideally I'd probably prefer about an hour and a half if I could drag my ass out of bed early enough lol. That session was probably closer to an hour and 45 minutes though since I had the day off and didn't have to rush.

    Wednesday November 20, 2019 - Lower Body

    BW - 249.0 lbs

    Warmup
    Airdyne - 4 min
    McGill Curl Up - 10 reps x 10 seconds
    Bird Dogs - 10 reps
    Band Pull Aparts - 10 reps
    Band Dislocates - 5 reps
    Banded TKE's - 20 reps each leg
    Banded Good Morning - 12 reps

    SSB Squats
    30 kg x 7 reps
    50 kg x 7 reps
    70 kg x 7 reps
    90 kg x 7 reps
    112.5 kg (265 lbs) x 7 reps x 3
    These have felt better, but I had fighting off a little bit of sickness.

    Single Leg RDL
    30 lbs x 8 reps x 3

    Leg Extension
    220 lbs x 12 reps x 3
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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