Three way shoulder 3×10 Band aabducts 3×10
Bench barx20
~135×8
~225×5
~275×5
~315×3
~335×3
~365×3
~385×2 heaviest I have had in my hands for a good while.
One arm cable row superset with one leg Squat off a box.
~100×8/5
~100×8/5
~100×8/5
~100×8/5
GHR superst with pulldown abs
7/8
7/8
7/8
7/8
7/8
Tire Flips 18 straight
monday
Squat
~135×7
~115×5
~315×3
~405×3
~455×3
DB Bench
~100′sx8
~120′sx5
~135′sx5
~150′sx5
~150′sx8
~120′sx12
BB Row
~135×5
~185×5
~225×5
~275×5
~275×5
~275×5
~345×5
GHR
BWx8
BWx8
BWx8
BWx8
GHR abs
45×12
45×12
45×12
45×12
Coditioning
pull prowler down push back pull a plate.
Wednesday
Deadlift
~135×5
`225×3
~315×3
~405×3
~495×3
~545×2
~605×1
~630×1
Felt pretty good.
Military press
~135×5
~185×5
~215×3
~235×5
Pullups
10
8
8
8
superset with
Glute bridges
`135×8
~225×8
~225×8
`225×8
~225×8
conditining prowler suicides.
Box Jump
24 inx4
30 inx4
30 inx4
30 inx4
36 inx4
Military press
~95×5
~135×5
~185×5
~215×5
~230×5
Superset with
one leg squat
BWx5
BWx5
BWX5
BWx5
Bwx5
Pullups
BWx7
BW+25×4
BW+25×4
BW+25×4
BW+25×4
BW+25×4
BW+25×4
BW+45×3
BWx7
Superset with
Glute Bridge to a curl on a physio ball.
x8
x8
x8
x8
x8
Only had four hours of sleep. A wee bit tired.
Snatch
~65×3
~95×3
~135×2
~155×1
~175×1
~185×1
~185×1
~205×1
~205×1
RS not worth talking about.
DB Bench
~100′sx5
~100+20 in chainx5
~100+40 in chainx5
~100+40 in chainx5
~100+40 in chainx5
~100+40 in chainx5
~100+40 in chainx 8
Pressing movements feel real good. Everything else is meh
Superset with TRX Row
BW+20×8
BW+20×8
BW+20×8
BW+20×8
BW+20×8
GHR superset with GHR abs
8/8
+20x 8/8
+20x 8/8
+20x 8/8
+20x 8/8
+20x 8/8
Pressed for time.
Deadlift plus 100 in chain.
~135×3
~225×3
~315×3
~405×1
~405×1
~405×1
~405×1
~405×1
~455×1
~455×1
~455×1
drop chain
~455×5
I haven’t deadlifted in about three months. Playing with some different foot placings.
Supersetted with
Reverse band bench
~135×8
~225×8
~315×5
~365×5
~405×5
~455×3
~405×6
~365×11 CG
Pullups
x8
x8
x8
x6
x6
ab wheel
BWx8
BW+25×8
BW+50×8
drop set
BW+50×8
BW+25×6
BWx6
Have exams in a couple days nothing really to report on monday and wednesday. getting very little sleep trying to get everything done. Training has been rough. Will train tomorrow.
This was a screwy day training was broken into three sessions.
Part one
Clean pull from the floor
~135×3
~185×2
~235×2
~285×2
~285×2
~285×2
~285×2
Felt weird need to relean my pull
Front squat
~135×3
~225×3
~315×3
~315×3
Light.
Barbell Rows
~135×7
~225×7
~275×7
~275×7
~275×7
~275×7
Part two
CG Bench
~135×7
~185×5
`225×5
~275×3
~315×3
~365×3
~365×3
~295×11
Note to self doing back work before CG Bench is not a good idea. I was having trouble staying tight.
Facepulls on TRX
x8
x8
x8
x8
x8
Part three
10 20′s with 140 on the prowler 2 with just 90.
Monday afternoon 8 20′s with 140 on the prowler
Wednesday
Box jumps
24in for 5 sets of 4
Front Foot elevated reverse lunge.
barx5
barx5
~95×5
~95×5
~95×5
~135×5
~135×5
Weird exercise. Been trying to do some more unilateral movements
Superset with
Pullups
BWx7
BWx7
BWx7
BWx7
BWx7
BWx7
Seated Db press no back support
~65′sx6
~75′sx7
~85′sx7
~85′sx7
~85′sx7
GM
~135×5
~185×5
~225×5
~275×5
~315×5
superset with
One arm facepulls
purple band for 4 sets of 8
Pressed for time only had forty minutes
Went and walked all around Raven Rock State Park. Was a fun day of class.
In the afternoon
10 20′s with 140 on the prowler.
Full Snatch
~95×2
~135×2
~155×1
~155×1
~155×1
~155×1
~185×1
~215×1
Felt pretty good. pulls are flying catch is off a bit. Going to push them.
RS beltless
~135×3
~225×3
~315×3
~365×2
~435×5
~435×5
DB Bench
~120′sx12
~120′sx12
~120′sx12
~120′sx12
Superset with
Weighted TRX rows
BW+20×6
BW+20×6
BW+20×6
BW+20×6
BW+25×8
Ran out of time had a team coming in. Finish up a few things later
Gracilis’s were bugging me. This is starting to get old.
Closegrip Bench with 50 in chain
barx7
~135×5
~225×5
~275×5
~315×5
~295×5
drop chain
~275×13 Is that a bad omen?
Facepulls on TRX
x10
x10
x10
x10
x10
in the afternoon
12 20′s with the prowler with 90 on. This didn’t suck as bad as Wednesday. Gracilis’s felt better.