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10-03-2018, 10:12 PM
#721
Registered User
10/2
1a) deadlift
365 123
315 123x4
1b)db sh press (60) 5x6
2a)farmers 75s x 3 sets
2b walking lunge 3x20
3a) abs
3b) death March 10s
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10-04-2018, 09:34 PM
#722
Registered User
10/4
1a)squat with pause (275) 5x3
1b)db floor tricep ext (45s) 4x5
2+)assistance work
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10-08-2018, 03:32 PM
#723
Registered User
10/6
1a)deadlift (365) 5x3
1b)db press (70) 5x3
2a)stepup 3x10
2b)kb high pull 50lb 3x8
2c)farmers 50/40
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10-10-2018, 09:32 PM
#724
Registered User
10/8
1a)squat firs rep paused (275) 4x321
1b)db snatch (100) 4x2
2a)goblet squat (85) 3x8
2b)duck walks
2c)death March 15/10
2d)offset farmers 65/85
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10-10-2018, 09:35 PM
#725
Registered User
10/10
1a)deadlift up to 405,465,405x3
1b)1-db press 85 5x1
2a)deficit deadlift 2x5
2b)1-db press 65x5, 75x5
3+)deadstop db rows (105), farmers, stepups, curls, facepulls.
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10-12-2018, 09:40 PM
#726
Registered User
10/12
1)paused squat (315) 7x1
2)cs squat (225) 3x5
3)db bench up to 100x6,5
4)accessory
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10-16-2018, 09:12 PM
#727
Registered User
1)deadlift (405) 15 singles
2a)speed deadlifts (295) 8 singles
2b)db press (60) 2x2-3-5-10
3a)stepups 4x8
3b)farmers (90s) 4 sets.
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10-19-2018, 02:21 PM
#728
Registered User
10/18
1)paused squat up to 345x1
2)squats for 15 mins (295) 12x2
3)DB bench (85s) 2x8
4)
Db snatch 80-100
Farmers
Lunges
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10-21-2018, 06:42 PM
#729
Registered User
10/20
a)1-arm swing (73) 10x7
b)pushup 10x13
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10-21-2018, 06:54 PM
#730
Registered User
10/21
1a)deficit deadlift (365) 8x2
1b)1-arm press (70) 8x4
2a)deadstop db deadlift 90,100,110,120 x 6
2b)assisted one leg squat BW, 10,20,30 x6
3+)farmers, glute Bridges, abs, rope row
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10-24-2018, 09:46 PM
#731
Registered User
10/23
1)squat (315) 15x1
2)farmers (120s) 4 sets no straps, 2 with
3)DB bench (85s) 3x8
4+)assistance
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10-26-2018, 09:57 PM
#732
Registered User
10/25
1a)deadlift up to 455x1
1b)db press up to 90 x 4 x 1
2)deadlift 405 x 6 x 1, 3x3
3a)squat 225 6,6,8
3b)db deadstop row 100 3x8
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10-31-2018, 09:13 PM
#733
Registered User
10/27
1a)squat (295) 10x3
1b)db press (75) 10x3
2a)db bench (75s) 3x10
2b)rev lunge 3x10
3+)assistance
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10-31-2018, 09:16 PM
#734
Registered User
10/30
1)deficit deadlift (365) 6x3
2a)db snatch up to 110x2
2b)bb glute Bridges up to 540x6
3a)farmers (80s) 6 sets
3b)stepup 3x10
3c)duck walk 3 sets
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11-04-2018, 07:25 PM
#735
Registered User
11/1
Squats (315) 3x1-2-3
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11-06-2018, 10:06 PM
#736
Registered User
11/5
1)Deadlift (405) 6,5,4,3
2a)squat (245) 8,7,7
2b)1-arm sh press (70) 7,6,6
3a)ball leg curl 3x6-8
3b)farmers (75s) 4 sets
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11-07-2018, 06:55 AM
#737
Registered User
11/6
1)db snatch (100) 10x1
2)bench doubles 225,245,225x3
3)speed squat, first rep paused (235) 8x3
4a)1-arm cable row
4b)glute Bridges
4c)1-arm sh press
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11-10-2018, 07:10 PM
#738
Registered User
11/8
1)paused squat up to 365x1
2)squat 315x6
3)deadlift (315) 20 singles in 8 min
4a)bench (185) 3x8, 3x4
4b)db curls (25s) 6x8-10
5+)1-leg press
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11-10-2018, 07:14 PM
#739
Registered User
New goals
Squat - 315 x 3 x 10
Bench - 225 x 3 x 10
DB press - 85 x 3 x 10
Deadlift - 405 x 3 x 10
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11-11-2018, 07:48 PM
#740
Registered User
11/11
1a) press (80) 8x2
1b)deadlift (365) 8x3
2a)1-leg press (60) 4x10
2b)db tricep ext (40s) 4x10
3)1-leg deadlift (12lb) 20,15
4)1-arm rope row (50) 20,20
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11-13-2018, 08:50 PM
#741
Registered User
11/13
1)Squat (275) 4x5*
2)Bench 205) 5x5, 3x3
3)incline DB bench (55-60) 3x10
4) pullups 3x5
5)1-arm rope row 3x10
6)facepulls 2x10
7)1-leg press (40) 2x20
* My hamstring/inner thigh isn't feeling right. Going to deload for 1-2 weeks and build back up with reps
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11-15-2018, 08:57 PM
#742
Registered User
11/15
1)db press (80) 8x3
2)1-leg press (60,80,100,80) x10
3a)DB bench (75s) 4x12
3bDB deadstop row (100) 3x8
4)pulldowns (100) 3x10
5+) 1-leg deads, ball leg curl
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11-18-2018, 08:44 PM
#743
Registered User
11/18
1a) Rack pull sets of 8 up to 365.
1b)db floor press (100s) 3x8
2a)db sh press (50s) 12,10,8
2b)rope row (140) 3x12
3)DB walking lunges (10s) 4x10-12/leg
4)1-leg press (40) 20, 20+5,5,5
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11-21-2018, 11:03 PM
#744
Registered User
11/20
1a) db press (80) 6,5,5,4
1b)1-leg press (100) 4x10
2a)db low incline (75) 3x8-10
2b) pullups 8,6,6
3a)db row (100) 3x8
3b)db tricep ext (45s) 3x10
4a)back ext 3x10
4b)farmers (74s) 3 sets
4c)1-leg deadlift (25) 3x15
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11-25-2018, 07:27 AM
#745
Registered User
11/22
1a)farmers (70/53) 10x100'
1b)goblet squat (53) 10x12
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11-25-2018, 07:28 AM
#746
Registered User
11/24
1a)bulgarian split squat 3x15
1b)pushup 28,22,18
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11-25-2018, 10:59 PM
#747
Registered User
11/25
1a)Rack Pull
315x5
365x5
365x5
225x15
1b)DB Snatch (100) 4-5x2
2)DB Press (70) 5 minute block
5,4,4,3,3 / arm
3)1-leg press (75) 2x20, 1x10 with pause, 1x10 extended ROM
4a)1-arm pulldowns 4x8-10 up to 70
4b)pull through 4x15 up to 110
5)seated calf raise (50) 3x8
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11-28-2018, 11:37 PM
#748
Registered User
11/27
1)1-leg press (150) 6 minute block
10,8,8,6,6 / leg
2a)2-board press up to 235x5
2b)db row up to 130x5
3a)db rolling tricep ext (50s) 10,8,8
3b)1-leg deadlift up to 30/30 x 10
4)walking lunges 20s 3x12/leg
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11-30-2018, 10:03 PM
#749
Registered User
11/29
1)db press (85) 2,3,2,3,2,2,2
2a)srepup - up to 20s x8
2b)pullups 4x6
3a)Rack pull (225) 15,12,10,10
3b)pushups 20,18,16,14
4)seated calves - up to 70x8
5a)1-leg press (75) 2x20
5b)farmers (75s) 3 sets
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12-09-2018, 08:18 PM
#750
Registered User
12/8
1a)1-leg press (80) 4x15
1b)farmers (100s) 4x100'
2a)1-arm tricep pressdown (60?) 3x12
2b)db curls (25) 3x12
2c)seated calves (70) 3x12
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