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Thread: Tx Log

  1. #91
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    'Week 7' - Forced Progression
    Strength c: 3/3 week - 3/6 Lower

    Hanging knee raise 3.12
    Back ext 3.12

    Slam ball 3.8 @ 10#

    TBDL @ 90% - 3.5

    RFESS+ 3.6 - 25's
    Push ups - 132 total

    SA 1/2 Kn PD 4.6
    Inv. hammer curls 2.12

    ***

    Strength D: 1/3 week - 4/6 upper

    Anti Rot holds 3.20s
    X walk 3.10

    MB Throws 3.10 @ 10

    Inc DB Bench 5.5 @ 75%

    GHR 1.0 4.6
    Std press 3.6 - 52.5

    DB row 4.6 - top 95
    Frenchies 3.10
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  2. #92
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    11.9.21
    Week 8

    Strength A - 5/6 lower

    CORE
    VS Plank 3.12
    VS Shelc 3.12

    2 DB PP 3 x 4 - top 55
    TBDL 80% - 4 x 5 - 235

    R. Lunge+ 3 x 10 - top 50
    PU's - 145 total

    Plyo PU 4 x 5
    See Saw's 2 x 12 - 15
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  3. #93
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    11.11.21

    Week 8
    STRENGTH B: 5/6 UPPER

    CORE
    plank + 45 - 25s
    superman - 30s
    x 3

    KB swings
    4.5 - 32kg

    Inc DB bench 4 x 5 @ 80 - 65

    Sled Push 3 x 2L's - med hvy
    Std Press 3 x 6 - 55

    Hammer Row 3 x 6 - 170
    Curl 2 x 12
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  4. #94
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    11.14.21
    W8

    Strength c: 3/3 week - 6/6 Lower

    Hanging knee raise 4.10
    Back ext x

    Slam ball 3.8 x

    TBDL @ 90% - 3.5

    RFESS+ 3.6 - 25's
    Push ups - 160 total

    SA 1/2 Kn PD 4.6
    Inv. hammer curls 2.12
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  5. #95
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    11.15.21
    W8
    Strength D - 6/6 upper

    Anti Rot holds 3.20s
    X walk 3.10

    MB Throws 3.8 @ 12

    Inc DB Bench 3.5 @ 90%

    RDL 4.6
    Std press 3.6 - 55

    DB row 4.6 - top 100
    Frenchies 3.10
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  6. #96
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    11.19.21
    W1:A 1/4

    CORE
    Wtd. Plank 35# x 30s
    Crunch x 20
    Hip Bridge x 10
    x 3

    2 DB PP 3 x 5 - 40, 45, 52.5

    DB RDL 3 x 12 - 75
    DB Inc B 3 x 12 - 40, 45, 52.5

    VSHELC 3 x 12
    Std. Press 3 x 12 - 35, 40, 42.5

    DB Curl 3 x 12, 10, 8 - 25, 30, 35
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  7. #97
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    11.22.21

    W1: B 1/4

    CORE
    Anti Rot hold 3 x 20s - 35
    Down Chop 3 x 10 - 80
    X walk 3 x 10

    MD Ball 3 x 8 - 12#

    Lat. SQ 3 x 12/e - 25
    STD Row 3 x 12

    Gob Sq 3 x 12 - 55, 60 , 65
    Pull Up Speed - 18

    Front/Side 3 x 8/8

    ***

    11.23.21
    38 min TM Hike
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  8. #98
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    11.24.21

    W1: C 1/4

    CORE
    Wtd. Plank 35# x 30s
    Crunch x 20
    Hip Bridge x 10
    x 3

    DB CLEAN 3 X 5 - TOP 50

    R. LUNGE + 2 X 12 - 35
    PUSH UPS 145 TOTAL
    *LOWER BODY WAS BEAT

    G MORNING 2 X 12 - 75
    CURL 2 PRESS 3 X 12 - 25

    PD 3 X 12, 10, 8
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  9. #99
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    11.29.21

    W1: D 1/4

    CORE
    Anti Rot hold 3 x 20s
    Down Chop 3 x 10
    X walk 3 x 10

    KB Swing 3 x 8 - 32kg

    Sled Push - 4L - 135 (3)
    DB Row 3.12 - 80

    Drop Lunge - 3.12/e - top 45
    Wtd Pull Ups 4 x 3 - 25

    Front/Side - 3.8/8 - 17.5/22.5
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  10. #100
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    12.2.21
    A 2/4

    CORE
    Wtd. Plank 35# x 35s
    Crunch x 25
    Hip Bridge x 11
    x 3

    2 DB PP 3 x 5 - top 55

    DB RDL 3 x 12 - 80
    DB Inc B 3 x 12 - top 55

    VSHELC 3 x 12
    Std. Press 3 x 12 - top 45

    DB Curl 3 x 12, 10, 8 - 27.5, 30, 35

    20 min SSC
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  11. #101
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    12.6.21
    B 2/4

    CORE
    Anti Rot hold 3 x 25s - 35
    Down Chop 3 x 10 - 90
    X walk 3 x 10

    MD Ball 3 x 9 - 12#

    Lat. SQ 3 x 12/e - 30
    STD Row 3 x 12

    Gob Sq 3 x 12 - 55, 65, 70
    Pull Up Speed - 18

    Front/Side 3 x 8/8
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  12. #102
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    12.8.21

    C 2/4

    CORE
    Wtd. Plank 35# x 35s
    Crunch x 25
    Hip Bridge x 11
    x 3

    DB CLEAN 3 X 5 - TOP 55

    R. LUNGE + 3 X 12 - 25
    PUSH UPS 160 TOTAL

    G MORNING 3 X 12 - 70
    CURL 2 PRESS 3 X 12 - 25

    PD - X
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  13. #103
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    12.13.21

    D 2/4

    CORE
    Anti Rot hold 3 x 25s
    Down Chop 3 x 10
    X walk 3 x 10

    KB Swing 4 x 7 - 32kg

    Sled Push - 4L - 145 (3)
    DB Row 3.12 - 85

    1 DB Drop Lunge - 3.12/e - top 50
    Wtd Pull Ups 5 x 3 - 25

    Front/Side - 3.8/8
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  14. #104
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    12.15.21

    GPP circuit x 20 min
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  15. #105
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    12.16.21

    A 3/4

    CORE
    Wtd. Plank 35# x 40s
    Crunch x 25
    Hip Bridge x 12
    x 3

    2 DB PP 3 x 5 - top 60

    DB RDL 3 x 12 - 85
    DB Inc B 3 x 12 - top 55

    VSHELC 3 x 12
    Std. Press 3 x 12 - top 47.5

    DB Curl 3 x 12, 10, 8 - 40
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  16. #106
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    12.19.21

    B 3/4

    CORE
    Anti Rot hold 3 x 30s - 35
    Down Chop 3 x 10 - 90
    X walk 3 x 10

    MD Ball 3 x 10 - 12#

    Lat. SQ 3 x 12/e - 35
    STD Row 3 x 12

    Gob Sq 3 x 12 - 55, 65, 75
    Pull Up Speed - 18

    Front/Side 3 x 8/8
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  17. #107
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    12.22.21

    C 3/4

    CORE
    Wtd. Plank 35# x 40
    Crunch x 25
    Hip Bridge x 12
    x 3

    DB CLEAN 3 X 5 - TOP 60

    R. LUNGE + 3 X 12 - 27.5
    PUSH UPS 175 TOTAL

    G MORNING 3 X 12 - 75
    CURL 2 PRESS 3 X 12 - 27.5

    PD 3.12
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  18. #108
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    D 3/4

    CORE
    Anti Rot hold 3 x 25s
    Down Chop 3 x 10
    X walk 3 x 10

    KB Swing 4 x 8 - 32kg

    Sled Push - 4L - 155 (3)
    DB Row 3.12 - 90

    1 DB Drop Lunge - 3.12/e - top 55
    Wtd Pull Ups 5 x 3 - 25

    Front/Side - 3.8/8

    ***
    12.28.21

    A 4/4

    CORE
    Wtd. Plank 35# x 45s
    Crunch x 25
    Hip Bridge x 12
    x 3

    2 DB PP 3 x 5 - top 60

    DB RDL 3 x 12 - 90
    DB Inc B 3 x 12 - top 60

    VSHELC 3 x 12
    Std. Press 3 x 12 - top 50

    DB Curl 3 x 12, 10, 8 - 42.5
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  19. #109
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    1.9.22

    A (1/5)

    Goble Sq 5 x 4 - 90 (8)
    Inc DB Bench 5 x 4 - 70 (8)

    Wtd. PU 2 x 5 - +25

    BB Shrugs 3 x 6 - 185
    EZ Curl 2 x 8 - +40
    EZ Skull Crusher 2 x 8 - +30

    Wtd. Decline SU 5 x 8 - +20
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  20. #110
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    1.10.22

    Trigger B x 2
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  21. #111
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    1.11.22

    B (1/4)

    GM 1x10

    TBDL 5x4 - 250 (7)
    1A Press 5x4e - 50 (8)

    R. Fly 2x8 - cable
    Frenchies 2x8 - 70
    Hammer Cu 2x8 - 40
    DB Shrug 2x8
    Roman Chair 5x8
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  22. #112
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    1.13.22

    A (2/5)

    Goble Sq 6 x 4 - 90 (8)
    Inc DB Bench 6 x 4 - 70 (8)

    Wtd. PU 2 x 6 - +25

    BB Shrugs 3 x 6 - 185
    EZ Curl 2 x 8 - +45
    Frenchies 3 x 8 - 70

    Wtd. Decline SU 5 x 10 - +20
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  23. #113
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    1.17.22

    B (2/4)

    GM 1x10

    TBDL 6x4 - 275 (8)
    1A Press 6x4e - 50 (8)

    R. Fly 2x8 - 20
    Frenchies 2x8 - 75
    Hammer Cu 2x8 - 45
    DB Shrug 2x8
    Roman Chair 5x10
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  24. #114
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    1.18.22

    Run @ 11min for 25 min - easy
    + 20 TM hike

    45 min total
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  25. #115
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    1.19.22

    A (3/5)

    Goble Sq 4 x 3 - 100 (8)
    Inc DB Bench 4 x 3 - 80 (8)

    Wtd. PU 2 x 3 - +45

    BB Shrugs 3 x 6 - x
    EZ Curl 3 x 8 - +50
    Frenchies 3 x 8 - 75

    Wtd. Decline SU 5 x 12 - +20
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  26. #116
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    1.22.22

    GM 1x10

    TBDL 4x3 - 295 (8)
    1A Press 4x3/e - 55 (8)

    R. Fly 3x8 - 20
    Frenchies 3x8 - 75
    Hammer Cu 3x8 - 50
    DB Shrug 2x8
    Roman Chair 5x12


    Rowing 20:90 x 5
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  27. #117
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    1.24.22

    A (4/5)

    Goble Sq 5 x 3 - 105 (8)
    Inc DB Bench 5 x 3 - 80 (9)

    Wtd. PU 3 x 3 - top 50

    BB Shrugs 3 x 6 - x
    EZ Curl 3 x 8 - +55
    Frenchies 3 x 8 - 80

    Wtd. Decline SU 5 x 16 - +20

    100 burpees - 7:13
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  28. #118
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    1.26.22

    2.75 miles - 27 min
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  29. #119
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    cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250)
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    1.28.22

    (4/5)

    GM 1x10

    TBDL 5x3 - Low - 290, top 315
    1A Press 5x3/e - 60 x 3

    R. Fly 3x8 - 25
    Frenchies 3x8 - 80.2, 85
    Hammer Cu 3x8 - 55
    DB Shrug 2x8 -x
    Roman Chair 5x16
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  30. #120
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    cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250) cchattong has a spectacular aura about. (+250)
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    1.31.22

    A (5/5)

    Goble Sq 6 x 3 - top 110
    Inc DB Bench 6 x 3 - top 85

    Wtd. PU 3 x 3 - top 55

    BB Shrugs 3 x 6 - x
    EZ Curl 3 x 8 - +55
    Frenchies 3 x 8 - 85

    Wtd. Decline SU 5 x 20 - +20
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