Monthly Archives for October 2013

10/31/13 – Thursday – Bench

Close Grip Bench Press 50 x 45 20 x 135 8 x 225 3 x 275 3 x 315 5 x 3 x 325 3 x 3 x 330 All the sets moved pretty well. I was happy with this. all bench sets were supersetted with: Wide Grip Swiss Bar Pullups 10 x 5 x [...]

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10/31/13 – Thursday – OHP

Club Swings 6 x 20 OHP [45, 95] 8 x 5 x 145 Swiss Bar Pullups 10 x 5 KBC/KTP x 50 ABS

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10/31/2013 – Thursday

OHP 5 x 135, 3 x 150, 5 x 165 a: Swiss Bar Pullup 5 x 5 b: Dips 4 x 15 KB Row 2 x 20 x 106 Keiser Bi & Tri  3 x 20 x 25 each KB Shoulder Raise 2 x 10 each x 18

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10/30/13 – Wednesday – ESD

Prowler P/P 5 x 4 x heavy keg MB Slams 5 x 20 x 30 Pushups 5 x 20 Russian Twists 5 x 50 x 20 (MB)

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10/30/13 – Wednesday – Hip Thrusts

Jump Squat 3 x 3 x 235 Hip Thrusts 5 x 315 4 x 405 3 x 495 20 x 2 x 545 on the :30 This was very painful. Front Squat Lockouts 5 x 135 5 x 225 5 x 315 5 x 405 3 x 405 (5 second holds) Neck some Prowler w/ [...]

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10/29/13 – Tuesday – OHP

This workout was devoted to Josh. For his heroic struggle against complacent thought. Music Selection: Diesel Boy – mix from entire catalog Body Weight – 222.5 Gorilla Warmup Klokov Press (Snatch Grip Behind the Neck Strict Overhead Press) 2 x 20 x 95 8 x 95 5 x 115 2 x 135 1 x 145 [...]

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10/29/13 – Tuesday – SQUAT

Jump Rope/Asst Depth Squat 5 x 100/10 BBS [45, 95, 135, 185] 8 x 5 x 225 Back Ext 5 x 20 AB Wheel Rollout 5 x 10

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10/29/2013 – Tuesday

Box Squat 5 x 235, 3 x 265, 5 x 295

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10/28/13 – Monday – DL

Today is the beginning of the second wave in my DL program. Sumo DL 10 x 3 x 325+light bands This moved super fast. I was pleased. Neck Harness 10 x 15 x 63 Hip Thrust 6 x 8 x 275 I was shooting for 8 sets but customers showed up and cut the workout [...]

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10/28/2013 – Monday – Week 3 – 5 x 75%, 3 x 85%, 1 x 95%

Bench Press 5 x 225, 3 x 250, 3 x 280 a: Standing BB Row 5 x 8 x 185 b: Dips 5 x 10 Hanging Leg Raise 4 x 20

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