01-14-2018, 07:32 PM
#691
Registered User
1/14
1a)Bench (205) 6x3
1b)Pullups (BW=220) 6x3
2a)Curls (DBs 25-30s, BB 50lbs) 4x10
2b)Pushups 4x13
2c)Pulldowns (130-145) 4x10
3a)Farmer's (80s) 3x200', (45s) 3x200'
3b)DBsh. press 25s-35s 5x10 [I like these best standing 1-arm with 35s]
01-16-2018, 07:32 AM
#692
Registered User
1/15
1)Jump squats - up to +50x2 @ 30"
2)Squat -
325x1 paused
275x6x3 [1st rep paused each set] @ RPE 7
3a)Seated 1-leg curls 4 sets - up to 60x8
3b)Med ball - "stir the pot" 4 sets x 20 secs
4a)Stepups 4x10
4b)Foam roller glute bridge 4x12
5)1- Leg ext [Note: These didn't feel good on the knees... Maybe try again with 45lbs or less for higher reps]
6)Seated calf raise (45) 3x10-12
01-17-2018, 06:48 PM
#693
Registered User
1/17
1a)DB snatch (105) 6x2
1b)DB press (75) 6x4
2a)DB row (80) 3x13
2b)DB bench (80s) 10,10,9
3a)DB curls (25s) 10,9,8,7
3b)Farmer's (45s) 4x200'
01-19-2018, 06:09 PM
#694
Registered User
1/19
(warmup - weighted box jumps)
1)Deadlift (365) AMRAP in 10 minutes - (20 reps)
2a)Goblet squat +35 2x15, BW squat 3x20
2b)Foam roller Glute Bridge 2x15, Glute bridge 3x30
3)Lying leg curls 3 sets [Next time do alternative 1-leg curls]
4)1-Leg extensions 3x20
01-22-2018, 07:53 AM
#695
Registered User
1/21
(Warmup - weighted box jumps up to +25 x 3 @ 30")
1)Paused squat - up to 355 x 1
2)Squat (295) 5x2 -- LOW REST
3)DB bench (85s) 6x5 [60 sec or less rest]
4)Leg press 4x8 (2-5 plates per side) --> Next go with 4 plates per side and multiple sets
5)Pullup progressions - "technique work"
6)Pulldowns (100) 5x6 (pausing/squeezing at bottom)
01-28-2018, 10:23 AM
#696
Registered User
1/27
1)DB snatch (100s) 3x5 [1st 2 reps of each set slow negative on the press]
2a)stepups 3x8
2b)3 sets, Pullup hold at top x 20 secs followed by 3 slow negatives
3a)DB upright row (25s) 2x10
3b)Puhsups 2x13
3c)Leg press (3-plates per side) 2x10
4a)Seated 1-leg curls - up to 90 x 10 reps
4b)Hammer curls - up to 30 x 5-5
01-29-2018, 06:28 PM
#697
Registered User
1/29
1)Jump squats (bunch of sets)
2a)Standing 1-db press - up to:
- 80 x 2x3
- 80 x 6
2b)Pullups - 3,3,3,7
2c)DB deadstop row (100) 6,6,6,10
3)Leg press
2-plates x 10
3-plates x 10,10,15
4a)1-leg exts (30lbs) 3x15
4b)BW squats 3x15
01-31-2018, 06:01 PM
#698
Registered User
1/31
1)Deadlift (405) 5x1, 1x5 (with straps)
2)DB bench
70s x 8
90s x 8
100s x 8, 4
80s x 7
3a)Farmer's (100s) 5x150'
3b)1-leg DB deadlift (75) 4x8
4a)DB curls (35s) 4x6
4b)DB triceps (35s) overhead 2x6, flat 2x12
02-05-2018, 08:11 PM
#699
Registered User
2/4
1a)Leg press
2-plates/side x 2 x 13
3-plates/side x 3 x 13
1b)Tricep ext.
35s x 8
40s x 8
45s x 3 x 8
1c)Biceps
30s x 8
35s x 8
40s x 3 x 8
02-08-2018, 10:41 PM
#700
Registered User
2/6
1)Weighted jump squats - up to +50 x 3
2)Deadlift (415) 3x1
3a)Deadlift w/straps (315) 3x5
3b)Glute bridge (315) 3x8-10
4)Leg press
3-plates/side 2x10
2-plates/side 3x20
5a)Walking lunges
5b)glute bridge
02-11-2018, 03:15 PM
#701
Registered User
2/7
1a)DB bench (105s) 5x6
1b)Dead stop DB row (120) 5x5
2a)DB snatch x1 to press x2 - 4x3
2b)Farmer's (65s) 4x200'
02-11-2018, 03:16 PM
#702
Registered User
2/9
1a)DB snatch (110) 2,3,3
1b)DB press (85)x2, (75) x 2x5
2)Leg press (4 plates/side) 10-5-5-5-5 myo reps
3+)leg curl, leg ext, biceps
02-11-2018, 03:17 PM
#703
Registered User
2/11
1a)1-leg press - up to 1 plate/side 5x6-10
1b)Standing bb press (135)x5, (155)x2, (175)x1
2a)Bike
2b)Sh raises
02-16-2018, 08:10 PM
#704
Registered User
2/14
1a)BB press (135) 5x5
1b)Stepups 5x6
2+)DB rows, 1-leg deadlifts, DB deadlifts, curls
02-16-2018, 08:12 PM
#705
Registered User
2/16
1a)Stepups 4x8
1b)Farmer's (100s) 4x200'
2a)Machine squat - ramped up to 195x10, then 195 x 8-5-5-5-5
2b)1-arm db press - ramped to 65 x 8
3a)Pushups 4x10
3b)Walking lunges (20s) 4x12
02-19-2018, 06:30 PM
#706
Registered User
2/19
1a)Paused deadlifts
315 x 4
365 x 2 x 4
1b)1-arm DB Press
75x3
85x3
90x2
2a)DB rows (90) 3x10
2b)Machine squats 3 sets up to 190 x 20
3a)1-leg deadlifts (40lbs) 5,8,8
3b)Muscle snatch (40) 3x5
3c)Glute bridge 3x15
02-24-2018, 09:06 PM
#707
Registered User
2/23
1a)Slingshot bench (225) 3x5
1b)Pullups 3x5
2)Machine squat (215) 5-5-5-5, 175 8-8-8 135 15-15
3)Rows
4a)1-leg deadlifts
4b)Db press
4c)DB rdl
02-26-2018, 07:16 AM
#708
Registered User
2/25
1a)Squat with 2 second pause (315) 6x2
1b)DB 1-arm press (75) 6x3
2a)DB bench (75s) 3x10
2b)BB Reverse Lunge (70lbs) 2x10
3a)DB upright row - ramping to 35 x 8
3b)Back extension - ramping to 90lbs x 8
03-11-2018, 08:45 PM
#709
Registered User
3/11
1a)Machine squat (175) 5x10
1b)DB 1-arm press (70)8,8,6 (60)8,8
2a)Pulldowns with a pause (130-160) 3x5
2b)Rope rows (90-140) 3x10
3)"Death March" (walking 1-leg deadlifts) (30s) 3x60'
3b)Tricpe ext (30s) 3x13
03-13-2018, 08:41 PM
#710
Registered User
1)DB snatch to jerk (115) 5x1, (100) 2x3
2)Machine squats - up to 235-255? x 2 x5
3a)"Death March" (25s) 3x60'
3b)Stationary lunge 3x13
3c)KB press 3x8
09-15-2018, 11:41 AM
#711
Registered User
9/10
1a)farmers up or down hill (53/70) x 6 x 100ft
1b)goblet pause squat (70) 6x5
1c)jump squat 6x5
09-15-2018, 11:44 AM
#712
Registered User
9/12
1a)pushups 15,15,15,15,25
1b)1-arm swings (70) 5x7/7
09-15-2018, 11:49 AM
#713
Registered User
9/13
1a)BW Row 8,8,8,8,12
1b)1-leg squat 4x2
2)BW squat 1x35
09-15-2018, 11:56 AM
#714
Registered User
9/13
1a)Pushups 16,16,16,16,30
1b)band pull apart (orange) 5x20
09-16-2018, 10:21 PM
#715
Registered User
9/16
1a)pushups 17,17,17,17,33,17
1b)band pull apart (orange) - same reps
09-20-2018, 09:00 PM
#716
Registered User
9/18
1a)weighted pushups (20lb) 12,12,12,12,22
1b)goblet squat (20+53) 8,8,8,8,8
09-20-2018, 09:00 PM
#717
Registered User
9/20
1)weighted pushups (20lb) 5x15
09-26-2018, 07:17 AM
#718
Registered User
9/25
1)squat ladder (225) 123454321
2a)kb snatch (53lbs) 3x5
2b)farmers
3a)pulldowns
3bstepup
3c)duckwalk
3d)bear crawl.
10-01-2018, 06:57 AM
#719
Registered User
9/26
1a)Deadlift Ladder (315) 123454321
1b)KB Press Ladder (62) same reps
2a)Ball glute bridge (4x10)
2b)Farmers (62/70) 4 sets
3)1-arm pulldowns
4)Bis/Tris (30-35lbs)
10-01-2018, 06:59 AM
#720
Registered User
9/30
1)Squat ladder (225) 12345654321
2a)DB deadstop row (75) 3x8
2b)Bottoms up carry (41lb) 3 sets
3)Walking lunges and reverse lunges 5 x 8-10
4)Arms 35s
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