**The Misc LEO/Corrections Lift Log** Do you know why we pulled you over today?

[mojo85]

Its the log for LEOs/Corrections lifting log for those who want to keep fit on the job and look damn good in uniform. Welcome to all LEOs and Corrections officers and i'm sure brothers in the military/firefighters/medics would be welcome as well. So post, encourage, make fun of and get fit for dat dere dooty in here.

[memcop]

1rd post





I'm starting week 3 Monday, I do minimum 2 accessories 5x10 and run a couple miles after 5/3/1 programming.

I'll be adding HIIT intervals soon as well as swimming.

Listed are 90% training maxes, with a few cycles on some adding 5-10lbs. I'll reset when I stall on the latter sets maybe in 2-3 cycles so long as I dont over do it training wise.

Currently box squatting due to a minor strain in hip flexor hopefully it's over soon.

[VAPump]

In.

Out.

[mojo85]

In.

Out.

Its for LEO's who lift so....inb4negs


Leg day:

Squats: 135x6, 225x6, 315x3x3
Front squats: 155x6x3
Hamstring curls: 100x10x3
Calve raises: 180x15x3

Felt very good today, good endurance and first time having 3 plates on the bar in a long time. Squats were nice and deep and balance felt good. Front squats ended it nice. Hamstring curls are done on a cable machine set at 10 and I have to wrap a velcro strap around and do 1 leg at a time. The 10 could mean 100lbs or 600lbs, not a clue what the number really means so I just say 100. My gym is a basement gym so don't have access to the finery of a bigger gym.

[memcop]

Its for LEO's who lift so....inb4negs


Leg day:

Squats: 135x6, 225x6, 315x3x3
Front squats: 155x6x3
Hamstring curls: 100x10x3
Calve raises: 180x15x3

Felt very good today, good endurance and first time having 3 plates on the bar in a long time. Squats were nice and deep and balance felt good. Front squats ended it nice. Hamstring curls are done on a cable machine set at 10 and I have to wrap a velcro strap around and do 1 leg at a time. The 10 could mean 100lbs or 600lbs, not a clue what the number really means so I just say 100. My gym is a basement gym so don't have access to the finery of a bigger gym.

Today was rest day for me, mirin fronts, it's a lost art. (I'd post my video but I dont want to hear Okrah)

[Bigdumogre]

Ogre be stepping up in here
Running a PPL routine 2 X a week. At the moment I run it sun- fri and sat off due to working double that day. Did not log my workout today so will update pull day then.

Current supps will be posted with sessions.

[memcop]

Ogre be stepping up in here
Running a PPL routine 2 X a week. At the moment I run it sun- fri and sat off due to working double that day. Did not log my workout today so will update pull day then.

Current supps will be posted with sessions.

Me too, I have a few boxes coming in the mail this week.

[Bigdumogre]

Me too, I have a few boxes coming in the mail this week.

Yea me to
White pump - SOON
gat - can't wait to try there stuff
Innovate labs- always a surprise

Just got my TSN monthly order last week

[memcop]

Yea me to
White pump - SOON
gat - can't wait to try there stuff
Innovate labs- always a surprise

Just got my TSN monthly order last week

Memcop supps, source unknown

But I list all my supps in my log anyway, I guess I can here too. I use my log to actually log, not much chat. I dont comment on the days workouts but I can here. Seems like the right place to be with other career oriented individuals who share similar concerns.

I'm going to Epunch the first Xfitter ITT though...........

[Bigdumogre]

Tomorrow is kipping deads and kipping curls.
I can do double the weight and more reps. Must be good

[memcop]

Tomorrow is kipping deads and kipping curls.
I can do double the weight and more reps. Must be good

wat

[mojo85]

Today was rest day for me, mirin fronts, it's a lost art. (I'd post my video but I dont want to hear Okrah)

Need to work on wrist flexibility for Fronts. Right now I do them with crossed arms, wrists arent flexible to hold the bar like a clean. This limits my weight so I usually add them after back squats after the quads are tired

I'm going to Epunch the first Xfitter ITT though...........

Not a single Ammex post will be seen this thread

[memcop]

Need to work on wrist flexibility for Fronts. Right now I do them with crossed arms, wrists arent flexible to hold the bar like a clean. This limits my weight so I usually add them after back squats after the quads are tired


Not a single Ammex post will be seen this thread

Nah, you can still make good gains with cross arms (I might be able to do a 315 single for instance), I dont use a clean grip either and go crossed.

[dannyautrey]

In! Will log tonight if I survive.

[WillNotBreak]

Hola chickas! Apparently posting from phones doesn't work...

Currently cutting, will post noteworthy progress.

Weight: 190.5lb
Bench: 330lb
Squat: 292lb
Dead: 330lb
All weights done in the last 7 days.

Looking to be back in the 1000lb club by my birthday/end of cut... At the moment im on a knifes edge with my back, but yanno, YOLO.

Bummed, only managed 220 x 13 on bench... Still not 100% from Smolov

Today: 190.5lb - for all you gheys up in herr!

[dannyautrey]

I did not survive. I am puss.

Deadlift
10@135
5@225
5@315
5@365
3@405
2x12@465

add 45lb chain
4 reps
1 rep

I am soooo far gone now. Please remember me.

[El Fuerte]

In

I've never made a log before, let's see how this goes

[memcop]

In

I've never made a log before, let's see how this goes

well its about time

[Bigdumogre]

wat

Trollface JPEG

[memcop]

Trollface JPEG

I think kipping deads are called power cleans

[Bigdumogre]

I think kipping deads are called power cleans

Now just got to find a gym with over sized foam plates and gtg

[Bigdumogre]

Pull day

All bars were taken so no deads. Not waiting around for any excersise just work around it.

Rows
150X8
150X7
150X7
150X6
170X5
170X3

Bicep curls - machine
110X8
110X9
110X10
120X6
100X13
80X19

Lower back extensions
BWX10
25X10
35X8
BWX10


Dumbell curls
35X12
35X10
35X9
35X8
40X6

Lat pull down
100X10
120X8
120X7
140X5

Single arm row-cable
60X8
60X9
70X5
70X7

Cable curl
50X10
57.5X8
57.5 down to 30lbs -32 reps

Shrugs
95X13
95X12
95X10


Ran outta time has to shower n gear up. Solid workout.

Pwo- Pump Igniter - Creavar - Astravar
Great pumps

[memcop]

OHP
150x5
165x3
185x2 +4 push press

Accessory

Seated DB Shoulder Press
70x10
65x10
60x10
55x10
55x10

Reverse Pec Deck
115x10x5

CG Cable Upright Row
50lbx10x5

Cardio Circuit
Run 24 Minutes

Daily Supps
HydroxyCut
Bronkaid

Felt okay, I should have had one or two more on the strict 185. Might have been the foot chase and all the fences I jumped the hour before. Brb washing uniform in the middle of the week because of all the mud, wtf? Bed time.

[dannyautrey]

Pull day

All bars were taken so no deads. Not waiting around for any excersise just work around it.

whaaaaaa?! Youre a giant. Take what is rightfully yours.


A pull day without deads, he says...

[memcop]

whaaaaaa?! Youre a giant. Take what is rightfully yours.


A pull day without deads, he says...

I negged him. Bull**** statement. All the work he did he could have skipped and got just from the deads.

[Bigdumogre]

Pull day twice a week for me so I'll get deads in atleast once.
Someone was doing kipping pull ups in rack did not want to disturb there epic workout.

[pezzy]

In to be mocked and belittled....


Day 2 of Smolov Jr for squat, 7 sets of 5 at 235
Leg press: 2 plates per side 4x12 (had to get dat der pump)
Calf Raises 4x10 @ 225

I didn't think I'd be as sore as I am. Day one had me so sore I had to wait an extra day to hit legs again. I'm tired of having a weak ass squat, so I thought I'd try something different. Smolov Jr is only 3 weeks long and hopefully I can get some gains out of it. Tempted to try it for bench too.

[mojo85]

Trying to do some split training for a few weeks. This morning was chest.

Bench: 275x3x3
Weighted Dips: 24lb chain on neck x8x3
BW Pushups: BWx15

Felt very good. Its my first time trying a day night split but i've got nothing but time here so figured i'd give it a shot. Dips are on TRX bands hanging off the chinup bar. Next chest day will be incline work.

Afternoon session: Back

BB Rows (Underhand grip): 225x10x3
Pullups: Chain x8,8,6
Corner Rows (One end BB in corner of squat rack, other end weighted): 135x10x3

The split felt very good. Some of my exercises are a little improvised since theres not a lot of equipment here but more than enough for the basics. Did squats yesterday so deads will be in a few days when I hit back again. Going to try and do the 2 a days for a few weeks and see how I like it. Overall it felt great today, short, sweet but at the end of the week i'll hit every muscle twice with more sets.

[memcop]

Anyone else have in and out the door rituals like me?

I do a set of pullups and dips before and after work at the station. I add one a week, I didnt do any over the last few weeks and am at 13 a set for both. Might be a good idea if youre interested. I got my pullups well into the 20s doing this at 230lbs.

[pezzy]

Anyone else have in and out the door rituals like me?

I do a set of pullups and dips before and after work at the station. I add one a week, I didnt do any over the last few weeks and am at 13 a set for both. Might be a good idea if youre interested. I got my pullups well into the 20s doing this at 230lbs.

I've tried....but at the PD noone else is interested, and at the jail none of our door jams have anywhere to hook a pull up bar to.