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2
Posted on 8/10/20 at 12:40 pm to Dixie Normus
Split Jerk 5/3/1-125/145/165
OHP-135/155/170+(2)
Giant Sets
Spider bar incline press 3x10-155
V bar pull down 3x10-210
Suit case carry
10 kb swings, 10 burpees x 3
OHP-135/155/170+(2)
Giant Sets
Spider bar incline press 3x10-155
V bar pull down 3x10-210
Suit case carry
10 kb swings, 10 burpees x 3
Posted on 8/10/20 at 3:04 pm to DeafJam73
TB deadlift: 4, 4, 3, 3 @ 335#
OHP: 4, 4, 3, 3 @ 140#
Rear delt flyes: 2x8 @ 25#
DB shrugs: 2x8 @ 70#
DB hammer curls: 2x8 @ 40#
Tricep pushdowns: 2x8 @ 55#
Weighted knee raises: 5x10
Seated calf raises: 3x20 @ 185#
OHP: 4, 4, 3, 3 @ 140#
Rear delt flyes: 2x8 @ 25#
DB shrugs: 2x8 @ 70#
DB hammer curls: 2x8 @ 40#
Tricep pushdowns: 2x8 @ 55#
Weighted knee raises: 5x10
Seated calf raises: 3x20 @ 185#
Posted on 8/10/20 at 8:02 pm to JamesLang
Push Day
Bench Warmup: 1x10@135/1x5@185
Bench Working: 1x10@215/1x8@230/1x6@245/1x2@280
DB OHP: 3x15 with 50s
DB Fly: 3x12 with 35s
EZ Skullcrusher: 3x12@75
DB side lateral: 3x15 with 25s (Drop set with 15s)
Rope Tricep Pushdown: 2x15@100 1xAMRAP
Bench Warmup: 1x10@135/1x5@185
Bench Working: 1x10@215/1x8@230/1x6@245/1x2@280
DB OHP: 3x15 with 50s
DB Fly: 3x12 with 35s
EZ Skullcrusher: 3x12@75
DB side lateral: 3x15 with 25s (Drop set with 15s)
Rope Tricep Pushdown: 2x15@100 1xAMRAP
Posted on 8/10/20 at 8:28 pm to ThreauxDown
I squatted 315 yesterday! I was super excited about that.
Today
BP 190 4x4 190x9
Front Squats 115 4x5 115x12
Push Press 105 4x5 105x10
Pull Ups BW 3x10
Today
BP 190 4x4 190x9
Front Squats 115 4x5 115x12
Push Press 105 4x5 105x10
Pull Ups BW 3x10
Posted on 8/11/20 at 2:07 pm to Dixie Normus
Had to push Monday's workout to today..
Flat Bench 5x8: 230, 230, 230, 230, 235
Incline DB Pullovers: 3x8x90
DB Lateral Raises: 3x8x35
Wide Grip Upright Rows: 3x8x90
Gonna hit a CF WOD later today and part A is a 5x5 Bench day, and I expect to finish around 245 or 250x5.
Flat Bench 5x8: 230, 230, 230, 230, 235
Incline DB Pullovers: 3x8x90
DB Lateral Raises: 3x8x35
Wide Grip Upright Rows: 3x8x90
Gonna hit a CF WOD later today and part A is a 5x5 Bench day, and I expect to finish around 245 or 250x5.
Posted on 8/12/20 at 9:20 am to LSUAlum2001
SSB: 4x2 - 225#
Bench press: 4x2 - 210#
Weighted pull-ups: 2x6 - 35#
BB shrugs: 2x8 - 185#
EZ bar curls: 2x8 - 65#
EZ bar skullcrushers: 2x8 - 65#
Weighted sit-ups: 5x12 - 53# KB
Standing calf raises: 3x15 - 50# DBs
Bench press: 4x2 - 210#
Weighted pull-ups: 2x6 - 35#
BB shrugs: 2x8 - 185#
EZ bar curls: 2x8 - 65#
EZ bar skullcrushers: 2x8 - 65#
Weighted sit-ups: 5x12 - 53# KB
Standing calf raises: 3x15 - 50# DBs
Posted on 8/12/20 at 4:27 pm to AyyyBaw
Back Day:
Lat Pulldowns: 3x8 at 160
Seated V-Bar Cable Rows: 3x8 at 170
DB Rows: 3x8 at 95
DB Shrugs: 3x8 at 75 (2 sec hold at top)
Clean Shrugs from the power position: 3x5 at 170
I added the last as an accessory for Oly work. In a squat rack, I have the steel safety bars set at a height that mimics the power position (me in the knees forward scoop position) for me to initiate the shrug pull from the correct position. I have a habit of starting the pull below the power position.
Lat Pulldowns: 3x8 at 160
Seated V-Bar Cable Rows: 3x8 at 170
DB Rows: 3x8 at 95
DB Shrugs: 3x8 at 75 (2 sec hold at top)
Clean Shrugs from the power position: 3x5 at 170
I added the last as an accessory for Oly work. In a squat rack, I have the steel safety bars set at a height that mimics the power position (me in the knees forward scoop position) for me to initiate the shrug pull from the correct position. I have a habit of starting the pull below the power position.
Posted on 8/12/20 at 7:31 pm to LSUAlum2001
DL 320 4x3 320x9 365x1 385x1 405x1
Close Grip BP 135 4x5 135x14
Lat Pulldowns 150 3x10
First time pulling 405 in the gym, and 4 plates since my meet back in February. 385 flew up easy so I figured I’d give it shot. Legs were a little shaky, but the weight came off the ground immediately.
Close Grip BP 135 4x5 135x14
Lat Pulldowns 150 3x10
First time pulling 405 in the gym, and 4 plates since my meet back in February. 385 flew up easy so I figured I’d give it shot. Legs were a little shaky, but the weight came off the ground immediately.
Posted on 8/13/20 at 7:55 am to Bonkers119
Tuesday:
Bench: 170x5; 195x5; 222.5x7
OHP ss BB rows: 125 5x3; 5x8
Thurs:
DL: 230x5; 265x5; 300x5
Squat: 265 5x3
Bench: 170x5; 195x5; 222.5x7
OHP ss BB rows: 125 5x3; 5x8
Thurs:
DL: 230x5; 265x5; 300x5
Squat: 265 5x3
Posted on 8/13/20 at 8:33 am to Dixie Normus
Week 3/Day 3 today.
Flat Bench on the 2nd bench day of the week is a bunch of single rep sets. I finished at 275 last week, but I doubled up a couple of days already this week and I can feel the effects. 285 is the goal this week after just missing it in set 6 last week.
ETA: From 2 hours ago..
Flat 5x1: 245, 255, 265, 275, 285, 290 BONUS!
DB Incline 3x8: 85, 90, 90 (only 7 in last set)
DB Tricep Ext 3x8: 90, 100, 100
Tricep Cable Pushdowns 3x8: 90, 95, 95
Hit 285 easily and bumped up to 290 in a 6th bonus set and hit it.
Are we getting 300 next week after finishing at 260 a mere 2 weeks ago?
frick yes.
Flat Bench on the 2nd bench day of the week is a bunch of single rep sets. I finished at 275 last week, but I doubled up a couple of days already this week and I can feel the effects. 285 is the goal this week after just missing it in set 6 last week.
ETA: From 2 hours ago..
Flat 5x1: 245, 255, 265, 275, 285, 290 BONUS!
DB Incline 3x8: 85, 90, 90 (only 7 in last set)
DB Tricep Ext 3x8: 90, 100, 100
Tricep Cable Pushdowns 3x8: 90, 95, 95
Hit 285 easily and bumped up to 290 in a 6th bonus set and hit it.
Are we getting 300 next week after finishing at 260 a mere 2 weeks ago?
frick yes.
This post was edited on 8/13/20 at 7:44 pm
Posted on 8/13/20 at 9:37 pm to LSUAlum2001
Tuesday
Power Cleans 5/3/1-115/135/155
Squats 5/3/1-255/295/325+(1)
Giant Sets
Front Squats 3x6-245
Box Step ups 3x3-245
Yoke Walks 200
Thursday
Hang Cleans 5/3/1-95/115/135
Bench 5/3/1-215//245/275+(3)
Giant Sets
DB Press 3x10-110
Barbell Row 3x10-195
Dips 3x10
Dragon Flags 3x10
Last two sessions. Feeling good.
Power Cleans 5/3/1-115/135/155
Squats 5/3/1-255/295/325+(1)
Giant Sets
Front Squats 3x6-245
Box Step ups 3x3-245
Yoke Walks 200
Thursday
Hang Cleans 5/3/1-95/115/135
Bench 5/3/1-215//245/275+(3)
Giant Sets
DB Press 3x10-110
Barbell Row 3x10-195
Dips 3x10
Dragon Flags 3x10
Last two sessions. Feeling good.
Posted on 8/14/20 at 7:46 am to LSUAlum2001
Deads 5/3/1-280/315/355+(2)
Giant Sets
Pause Deads 3x5-315
Leg Curls 3x10
Reverse Hypers 3x10
Burpees to frog leap 3x6
Another bites the dust. I tell you what boys and girls. Those pause deads will work you.
Giant Sets
Pause Deads 3x5-315
Leg Curls 3x10
Reverse Hypers 3x10
Burpees to frog leap 3x6
Another bites the dust. I tell you what boys and girls. Those pause deads will work you.
Posted on 8/14/20 at 8:26 am to DeafJam73
Sounds awful. Pausing near the bottom or at the hinge?
OHP: 95x5; 110x5; 125x7
Bench ss Ring Chins: 230 5x3; BW 5x5
Abs
OHP: 95x5; 110x5; 125x7
Bench ss Ring Chins: 230 5x3; BW 5x5
Abs
Posted on 8/14/20 at 1:26 pm to Dixie Normus
Right before you drive your hips through. About knee height. Hold your brace for a few seconds then explode through. Whoooo
Posted on 8/14/20 at 5:55 pm to DeafJam73
Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 405 lb × 1
Set 5: 425 lb × 1
Set 6: 445 lb × 1
Seated Calf Raise
Set 1: 180 lb × 9
Set 2: 180 lb × 9
Set 3: 180 lb × 9
Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2
Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10
Set 4: 220 lb × 10
Despite still dealing with a shoulder impingement and a tweaked muscle in my lower back I said screw it. Why not set a new 1RM for squats. I'm stupid.
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 405 lb × 1
Set 5: 425 lb × 1
Set 6: 445 lb × 1
Seated Calf Raise
Set 1: 180 lb × 9
Set 2: 180 lb × 9
Set 3: 180 lb × 9
Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2
Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10
Set 4: 220 lb × 10
Despite still dealing with a shoulder impingement and a tweaked muscle in my lower back I said screw it. Why not set a new 1RM for squats. I'm stupid.
Posted on 8/14/20 at 6:05 pm to lattin1
But did you die?
Posted on 8/15/20 at 3:34 pm to DeafJam73
Lagniappe Day, was bored at home
BP 135x10 165x10 195x5 205x3 225x1 235x1
Bicep Curls 25x10 35x10 40x10 45x8
Inclin BP (Dumbbell) 50x10 60x10 70x10
Bent over Dumbell Row 75 3x10
Hit another PR on BP. Bench is feeling great, and I finally seem to be breaking the 180lb weight plateau I’ve been stuck at. Weighed in at 184 this morning.
BP 135x10 165x10 195x5 205x3 225x1 235x1
Bicep Curls 25x10 35x10 40x10 45x8
Inclin BP (Dumbbell) 50x10 60x10 70x10
Bent over Dumbell Row 75 3x10
Hit another PR on BP. Bench is feeling great, and I finally seem to be breaking the 180lb weight plateau I’ve been stuck at. Weighed in at 184 this morning.
Posted on 8/17/20 at 7:22 am to Bonkers119
Squat: 225x3; 255x3; 287.5x3
DL: 290 5x3
Walking lunges: 80 3x10
DL: 290 5x3
Walking lunges: 80 3x10
Posted on 8/17/20 at 10:23 am to Dixie Normus
Bench - 135x5, 155x5, 175x5+ (capped at 10)
5 supersets of 5 bench presses (135#) and 10 single arm DB rows per side (50#)
3 giant sets of the following:
10 close grip BP with 2 second eccentric (95#)
15 EZ bar curls (45#)
banded face pulls
5 supersets of 5 bench presses (135#) and 10 single arm DB rows per side (50#)
3 giant sets of the following:
10 close grip BP with 2 second eccentric (95#)
15 EZ bar curls (45#)
banded face pulls
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