Monthly Archives for October 2013

10/28/13 – Monday – BENCH

Bench Press 15 x 3 x 155 + chains 1 x AMRAP x 155 + chains (15) BBO Row 5 x 5 x 225 1 x 20 x 135 4-way Shoulder 4 x 20 x 10 ABS

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10/26/13 – Saturday – DL

Dimel DL 3 x 20 x 135 DL [225, 315] 5 x 5 x 365 GHR x 50 AB Wheel Rollout 5 x 10

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10/26/13 – Saturday – Incline Press

Incline Press 100 x 45 20 x 135 5 x 225 3 x 255 4 x 3 x 265 4 x 3 x 270 Pullups 12 x 7 wide, neutral grip Bench 10 x 135+70KB 5 x 185+70KB 5 x 205+70KB 5 x 225+70KB All with Fat Gripz on the bar. Neck/Abs some

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10/25/2013 – Friday

DL 3 x 315, 3 x 365, 7 x 405 Front Squat 4 x 5 x 145, 165, 185, 185 a: GHR 4 x 15 b: Ab Wheel 4 x 10 x 25

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10/25/13 – Friday – Deadlift

Sumo DL up to 4 x 475 I felt pretty good about this number. I could’ve definitely eeked out another rep or maybe two.\ GHR 5 x 20 Prowler Pushing some Abs/Neck some The main goal for today was to see how I felt with some decent weight on pulls. My previous beltless PR on [...]

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10/23/13 – Thursday – Bench

Bench 50 x 45 20 x 135 5 x 225 1 x 315 1 x 335 3 x 1 x 345 3 x 1 x 350 weight moved really well. I’m happy with this. 15 x 225 supersetted with: BB Row 10 x 10 x 195 These were hard. Bis/Tris totally blasted them

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10/24/13 – Thursday – BTN PP

Club swings/BPA 4 x 20/10 BTN PP [45, 95] 5 x 5 x 145 5 x 2 x 185 Swiss Bar Pull-ups 5 x AMRAP  [20, 17, 12, 10, 10] KTP x 50 KBC x 50 ABS

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10/24/2013 – Thursday

OHP 3 x 125, 3 x 140, 6 x 160 a: KB Row  4 x 15 x 106 b: Dips 4 x 12 Keiser Face Pull 3 x 15 x 45 Toes to Bar (no swing) 5 x 12 KB Shoulder Raise 2 x 10 F&S x 18

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10/23/13 – Wednesday – ESD

Yoke Walk Laps 3 x 275 3 x 375 4 x 475 MB Slams 5 x 20 x 30

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10/23/13 – Wednesday – Hip Thrusts

Muscle Snatch lots of sets up to 200 3 x 3 x 180 Hip Thrust up to 3 x 3 x 505

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