01-14-2020, 07:26 PM
#931
Registered User
1/14
1a)DB farmers walks (135s) 4 x 120'
1b)DB snatch to push press
100 x 2
105 x 1
110 x 1
100 x 2
2)DB bench
(100s) 3x5
(90s) 3x6
(80s) 3x7
3a)Trap bar deadlift low handles (275) 2 x 10-5-5
3b)rope/band kb upright row (55 > 40 ) 2 x 8-12
4)Leg press (3plates/side) 2x20-10-10
5a)KB press (20,30,40,40) 4x12
5b)KB ball glute bridge (+40) 4x12
6)strict alternating bicep curls (15s) 3x8/side
01-16-2020, 07:11 PM
#932
Registered User
1/16
1a)DB floor press
- 1 arm up to 120x2
- 2 arm up to 120x4
- 1 arm 100 x 2 x 6
1b)Zercher rack squats
- up to (315) 3 x 3 then 1-1-1
- 225 2x3
2)Pendlay row up to (235) x 4
DB deadstop row (120) 3x4
3)RFESS (offset 50lbs)
2x15-8-8= 62 reps / leg
4)Low incline DB bench (50,60,70,80s) x6
- Mid incline (60s) 2x6
5a)DB rolling tricep ext (40s) 3x8
Tricep pressdowns (90lbs) 20-8-8-8
5b)seated 1-arm cable rows - up to 115 x 8
6)DB curls
10s x 20
15s x 8-8-8
01-19-2020, 07:49 PM
#933
Registered User
1/19
1a)Deadlift - up to 465x2, 415x5
1b)Jumps 5x2
2)Slingshot Bench - up to 295x3, 225x8
3a)1-leg db deadlift
30x6
30/30 x 6
40/40 x 6
3b)Paused DB bench (70,85,95)x5
4)Deadstop leg press sets of 6 up to 5plates/side
5a)DB deadstop row (100lbs) 2x5-5
5b)Back ext. (BW) 10,10,15
6)Offset farmers walks (100 / 55 w/thickgrip) 4x100'
7)thick grip curls
8)thick grip seated rows
01-21-2020, 07:26 PM
#934
Registered User
1/21
1a)Paused squat - up to 345x2
-- no pause (295) 2x2
1b)Snatch - slow negative on the press - up to 115x1
2)RFESS
- up to (50/30) x 15-8-8
3a)1-arm DB floor press (105) 3x6
3b)DB glute bridge (105) 2x15
4)1-arm pulldown negatives - up to 70x3
-- thick grip 1-arm pulldowns (55) 3x8
5+)overhead tricep ext, 1-arm KB z press, shoulder raises, standing alternating db press (45s) 3x5/5
01-23-2020, 06:42 PM
#935
Registered User
1/23
1)DB bench (110s) 7,6,6 (90s) 8,8
2a)Deadlift (365) 5x3
2b)DB farmer's (110s) 5x120'
2c)Ball slam (10lbs) 5x10
3)Slingshot bench
185x6
205x6
225x3x6
3b)DB upright rows - up to (35s) x 8
4+)KB JM press, ball leg curl/glute bridge, ab wheel, suitcase carries
01-26-2020, 12:38 PM
#936
Registered User
1/26
1a)Zercher squat - up to (225) 3x3
1b)2-arm DB floor press - up to (125s) x2, 1-arm (110) 2x6
2)RFESS offset - drop set (50lbs/25lbs) 15-15, 12-12
3a)Seated 1-arm cable row (115) 3x8
3b)Standing db alternating press (50s) 3x5
4)Biceps
5)thick grip suitcase carries (60lbs) 4 set
02-01-2020, 06:23 PM
#937
Registered User
*** Been thrown off for a few days with travelling and stomach flu. Slowly getting back to it.
2/1
- KB press (53lbs) 5x8
- Weighted backpack walk (40lbs) x20 mins
02-02-2020, 06:48 PM
#938
Registered User
2/2
1)Deadlift - up to 455x1
- 365 x 2-2-2
2)DB floor press
- 1 arm up to 100x5
- 2 arm (100s) 8,7
3)Pullups (BW) 8,7
4)Thick grip 1-arm cable rows (130) 3x8
5a)Slingshot Bench (225) 3x5
5b)DB rolling tricep ext (40-50s) 3x8
02-04-2020, 09:00 PM
#939
Registered User
2/4
AM: 32kg KB press 3x3
PM:
1a)DB snatch (105) 2/2 alternating
1b)Run 30 yards and back, drop 3 pushups, run 30 yards and back, drop 3 pushups
---Rest, repeat 5 total times
2a)DB bench (105s) 6,6,6,5
2b)DB deadstop row (120) 6,6,6,6
3a)Rfess or stepups 5x9-10
3b)Suitcase carry (70lb kb) 5 x 120'
4)Some 1-leg deadlifts, curls, 1-arm pushup practice
02-06-2020, 09:00 PM
#940
Registered User
2/6
1a)Deadlift
(405)5x2, (365)4x3 @ RPE 8.5
1b)Pullups (BW) 9x3 @ RPE 7
1c)DB 1-arm press (80) @ RPE 8
2a)Heavy Bag 5 x 10 combos (~ 15-20 secs)
2b)Goblet Squat (80) 5x10 @ RPE 8
2c)Sled machine (max-1) 5x20 strides/leg @ RPE 8.5
3a)Seated Row (130?) 3x8, 1-arm (100lbs) 3x8-10
3b)Pushups and elevated pushups 5x10
4)5 sets of bottoms up carries (30lbs) and KB culrs (15lbs)
02-09-2020, 07:00 PM
#941
Registered User
2/9
1a)Rack Zercher squat (315) 3x2, 275x4, no rack (225)2x5
1b)DB farmer's walks (120s) 6x200'
1c)DB 1-arm floor press (100) 6x5
2a)1-arm seated cable row (85-100) 4x10-12
2b)Mid incline DB bench (60s) 4x10
3)RFESS (30lbs offset) 5x10
4)Reverse Lunge (BW) 3x15
5)Seated calves (10lbs/side) 25,20,20
6)1-arm pulldowns (50-70lbs) 3-4x12
7)DB curls (15s-20s) 3x10-12
02-11-2020, 07:24 PM
#942
Registered User
2/11
1)Circuit (30 mins)
- DB snatch (100lbs) 8x2/side
- Liner sprint (60ft down and back) x 5 sets /// 3 sets of 50lb Med ball carry
- Power pushups 5x10-12
2)Leg press - ramped to 4plates / side x 8, then 4plates/side x 5 paused
3a)Goblet squat (80lbs) 5x10
3b)Sled machine 5x15-20 sec
4a)Pendlay Row (195) 3 x 3-3-3
4b)KB press (50lbs) 3x8-12
5a)Ball leg curl or glute bridge 4x12-15
5b)1-arm KB jm press (20lbs/40lbs) 4x10-15
02-13-2020, 07:11 PM
#943
Registered User
2/13
1)Deadlift - up to (365) x 5
2)Zercher Squats - up to (275) x3
3a)DB farmer's walks (135s) 4x150-180ft.
3b)DB 1-arm floor press (105) 4x5
4)RFESS (30s) EDT circuit for 15:00 (8x8, 6) = 70 reps/leg
5a)KB suitcase carry (32kg) 4x150'
5b)Light getups 4 sets
5c)glute march or glute bridge
6a)DB curls (15,25,35,25) x 5
6b)DB 1-arm upright row (25, 30) 4x10
02-15-2020, 07:02 PM
#944
Registered User
2/15
1a)Zercher squats (225) 8x2
1b)Pullups (BW) 8x2
2)Slingshot bench - up to (225)x8
3)Leg press (3plates/side) 8x10 [45 sec rest between sets]
4)DB 1-arm press (45) 5x8
5a)calves
5b)facepulls
6a)kb 1-arm ext (40) 3x10
6b)KB bottom up walks (30s)
02-18-2020, 08:11 PM
#945
Registered User
2/17
1)Zercher squat up to (315) x 1
Rack Zercher (275) 2-2-2
2a)Deadlift/deficit deadlift (365) 8x2
2b)DB Farmer's- fast (105s) 8x150'
3)DB floor press (85)
1-arm x 8
2-arm 2x8
1-arm x 8
4a)Bear crawls 3x90'
4b)Thick handle DB row (85) 3x5
4c) hollow abs
5a)Thick handle rope row (100lbs) 3-4x10
5b)FFESS drop set (40/20/BW) 12-12-12, 8-8-8
02-20-2020, 07:39 PM
#946
Registered User
2/19
1)Deadlift - up to 465x1
2a)Pullups (BW) 4x5
2b)Stepups (BW-20lbs) 4x8
3)DB Bench - up to (100lb) 2x5-6
4a)Goblet Squats (105) 4x10
4b)Sled Machine (MAX) 4x13 secs.
5)Kneeling Landmine press 3x10 - up to (Bar+50)x10
6a)Suitcase carries (105) 4x120'/side
6b)Bike Sprint 4x15 seconds
6c)KB Halos (40lbs) 4 sets
02-21-2020, 06:56 PM
#947
Registered User
2/21
1)Rack Zercher squat - up to 365x1
2a)Mid/High Incline single DB press - up to 70 x 2 x 5
2b)DB deadstop row - up to 125 x 2 x 5
3)Leg press heavy/light - up to (6plates/side / 4plates/side) 5-10 x 2 sets
4a)DB farmer's (105s) 5x150'
4b)Leopard crawls forward/backward 5 sets
4c)1-leg deadlift (20/30/40/50) 4x8
5)biceps,triceps, rotator cuff, overhead walks, etc.
02-23-2020, 06:22 PM
#948
Registered User
2/23
1)Zercher squat
- 135 x 2-3-5-10
- 185 x 2-3-5-10
2a)Batwing (10-15s) 3x5
2b)1-arm cable row (80-100) 4x10
2c)Weighted pushups (+45) 4x10
3a)Backward sled drags 3 sets
3b)suitcase carries 3 sets
4a)Kneeling landmine press (+25lbs) 2x12
4b)1-leg seated calf raises - up to +20 x 12
5)KB JM press (50lbs) 2x5
30lbs 2x10
02-25-2020, 07:26 PM
#949
Registered User
2/25
1)TB Deadlift low handles 3 reps / to farmer's walk 30 ft
- up to 385
2)TB Deadlift low handles (425) 5x1
3)TB Farmer's walks (335) 8x90'
4)1-arm DB floor press (110) 6x3
5)RFESS drop set
- (30lbs)x8 - (BW) x 8
- (50lbs)x8 - (30lbs) x 8
6)Pendlay rows
65 x 2-3-5
115 x 2-3-5
165 x 2-3-5
185 x 2-3-5
7)1-arm landmine press
10lbs x 20
20lbs x 20
25lbs x 12
50lbs x 12
8+)goblet carries, triceps, facepulls
02-27-2020, 07:29 PM
#950
Registered User
2/27
1)Zercher squat
145 - 2-3-5
195 - 2-3-5
235 - 2-3-5
2a)Slingshot bench (225) 6,6,12
2b)Slingshot pulldown - up to (90x6) without slingshot (90x10)
3a)Stepup (+25) 3x6, FFESS (30/50)x2x10
3b)Backward sled drag machine 5x30-40secs
4a)Facepulls or Pulldownrows (4x8)
4b)Landmine Press (+25) 4x12
Glute Bridges
03-01-2020, 06:08 PM
#951
Registered User
1)Deadlift(with straps) - up to 465x2
2)1-arm DB floor press (110) 5x4
3a)Thick handle TB farmer's walks (185) 4-5 x 180'
3b)Leg press - (4plates/side) 4x10
4a)Pendlay Row (185)2-3-5 (205) x 2 x 2-3-5
4b)1-arm landmine press (80)x8, (90)x2x8
5a)Lying tricep ext (40) 3x6
5b)DB curl - up to 60 x 6
03-04-2020, 06:57 PM
#952
Registered User
3/3
AM
1)Zercher Squat (235) 2x2-3-5
2)RFESS (Offset 50lbs) 2x12
3)Seated 1-leg calf raise - up to (40lbs) x6
PM
1)1-arm DB press (53lbs) 3x5
03-05-2020, 03:09 PM
#953
Registered User
3/5
1a)TB Deadlift Low Handles (365) 5x3
1b)DB Farmer's (110s) 5x200'
2)1-arm DB floor press (110) 2x5
3)RFESS (offset +50) 20,12
4)KB press (30lbs) x 15, (40lbs)x10 - (30lbs)x5
5)sled machine backward drag x 2 mins
03-10-2020, 07:38 AM
#954
Registered User
3/8
1)Zercher - (275) 5x1, (235)x2-3-5
2)DB bench (100s) 7x5
3)1-arm Pulldowns - up to (160)x6
4)Box Step-downs 2x6
5)RFESS (50/40) 1x12
03-11-2020, 05:57 PM
#955
Registered User
3/10
1)TB Farmer's walks (365) 6x60-80ft.
2a)TB deadlift (365) 2x2-3-5
2b)1-arm DB floor press (110) 2x2-3-5
3)RFESS (70/50) 2x8
03-15-2020, 07:09 PM
#956
Registered User
3/12
1)Zercher Squats (235) 2x2-3-5-10
2)DB bench (100s) 3x6
3)Backward sled walks (1:30)
3/15
1)1-arm Swings (32kg) 2x7
2)1-arm Swing (24kg) 2x15
3a)BW Rows 3x10
3b)KB Press (35lbs) 3x10
4)Turkish Getups (25lbs) 1x2
5)Bar Hang 60sec, 30sec
03-17-2020, 06:26 PM
#957
Registered User
3/16
1)KB front squats (24kg/32kg) 2x2-3-5
2)Pushups
BWx10
+40x4x10
BWx10
3)Band Pressdowns 3x30
3/17
1)1-arm KB swings (32kg) 2-3-5-10
2)Hill walk (+40lbs) 25 mins
3)BW rows 15,10-5
4)KB press (35lbs) 18,15
03-19-2020, 07:45 PM
#958
Registered User
3/18
1)Split Squat
(24kg/32kg) 2x8
Goblet (24kg) 2x10
2)Pushups
(+40lbs) 5x10
(BWx25)
3/19
1)1-arm Swings (32kg) 5,5,10,10,10 = 40 reps
2)Pullups (BW) 8,5
3)2-arm Swings (32kg) 3x20
4)1-leg deadlift (35lbs) 3x12
5)KB preacher curl (35lbs) 3x12
03-19-2020, 07:49 PM
#959
Registered User
3/18
1)Split Squat
(24kg/32kg) 2x8
Goblet (24kg) 2x10
2)Pushups
(+40lbs) 5x10
(BWx25)
3/19
1)1-arm Swings (32kg) 5,5,10,10,10 = 40 reps
2)Pullups (BW) 8,5
3)2-arm Swings (32kg) 3x20
4)1-leg deadlift (35lbs) 3x12
5)KB preacher curl (35lbs) 3x12
03-21-2020, 09:13 AM
#960
Registered User
3/20
1)Half Get-ups to tall kneeling position
(35lbs) 2x2
(53lbs) 2x2
2)KB Rack Front Squats (35/53) 4x10
3)Weighted Pushups (+40) 4x15
4)1-arm KB lying extensions (35lbs) 10,8,8
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