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Posted on 10/6/20 at 12:57 pm to AyyyBaw
Tuesday
Power Cleans 3x3-155
Squats 3x3-230/265/295+(10)
Giant Sets
Front Squats 3x8-215
Leg Curls 3x10-145
Sand Bag hurls 3x10
Sand bag carry
Really had a good day with squats. I was able to move it really well.
Power Cleans 3x3-155
Squats 3x3-230/265/295+(10)
Giant Sets
Front Squats 3x8-215
Leg Curls 3x10-145
Sand Bag hurls 3x10
Sand bag carry
Really had a good day with squats. I was able to move it really well.
Posted on 10/6/20 at 7:42 pm to DeafJam73
W1D2
BP 120x10 160x10 180x8 185x6 (all paused)
Barbell Row 135x10x2 145x8 155x6
OHP 105x12x2 110x10 115x8
Pull-ups BWx12x2 +10x10 +10x8
I have this same workout 3 times this week...
BP 120x10 160x10 180x8 185x6 (all paused)
Barbell Row 135x10x2 145x8 155x6
OHP 105x12x2 110x10 115x8
Pull-ups BWx12x2 +10x10 +10x8
I have this same workout 3 times this week...
Posted on 10/6/20 at 11:24 pm to Bonkers119
Deadlifts/Biceps
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 475 lb × 4
Set 6: 525 lb × 3
Set 7: 555 lb × 2
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 5
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Set 5: 220 lb × 6
Internal Shoulder Rotations
Set 1: 45 lb × 12
Set 2: 40 lb × 15
Set 3: 40 lb × 15
First day back in the gym after a much needed week off. Its funny how quick you lose that mind-muscle connection, I always feel shaky and uncoordinated after any break but today wasn't too bad.
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 475 lb × 4
Set 6: 525 lb × 3
Set 7: 555 lb × 2
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 5
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Set 5: 220 lb × 6
Internal Shoulder Rotations
Set 1: 45 lb × 12
Set 2: 40 lb × 15
Set 3: 40 lb × 15
First day back in the gym after a much needed week off. Its funny how quick you lose that mind-muscle connection, I always feel shaky and uncoordinated after any break but today wasn't too bad.
Posted on 10/7/20 at 12:48 pm to lattin1
Well I did it boys, started working out again and boom here comes another hurricane. frick 2020 !!! 
Posted on 10/8/20 at 11:17 am to lsu777
Conventional deadlift 455 x 1. Goal is to pull 500 by January. Having some grip issues, trying to avoid using straps but will have chalk next time.
Posted on 10/8/20 at 11:25 am to Brazos
OHP: 5@95, 5@110, 5+@120 (8)
5 SS of tempo OHP 5@95 + 10 pull-ups + 10 hanging leg raises
3 sets of:
15 front/lateral raises
15 hammer curls
15 pushdowns
5 SS of tempo OHP 5@95 + 10 pull-ups + 10 hanging leg raises
3 sets of:
15 front/lateral raises
15 hammer curls
15 pushdowns
Posted on 10/8/20 at 5:43 pm to AyyyBaw
Hang Clean 3x3-135
Bench 3x3-205/230/255+(6)
Giant Sets
DB bench 3x8-90
Kroc Rows 3x10-115
Dragon Flags 3x10
10 kb swings (55), 10 burpees
Feeling good.
Bench 3x3-205/230/255+(6)
Giant Sets
DB bench 3x8-90
Kroc Rows 3x10-115
Dragon Flags 3x10
10 kb swings (55), 10 burpees
Feeling good.
Posted on 10/8/20 at 9:15 pm to DeafJam73
W1D3
BP 120x10 160x10 180x8 185x8
Barbell Row 135x10x2 145x8 155x6
Military Press 105x12x2 110x10 115x8
Lat Pulldowns 130x12x2 140x10 150x8
This conditioning week has been tough, but I’m sure it’ll pay off in the long run.
BP 120x10 160x10 180x8 185x8
Barbell Row 135x10x2 145x8 155x6
Military Press 105x12x2 110x10 115x8
Lat Pulldowns 130x12x2 140x10 150x8
This conditioning week has been tough, but I’m sure it’ll pay off in the long run.
Posted on 10/9/20 at 9:46 am to JamesLang
Did some Snatch accessory stuff yesterday..
Climbed to 135x5 on OHS
Climbed to 105x5 on Sotts Presses
Light Snatch DL
Climbed to 135x5 on OHS
Climbed to 105x5 on Sotts Presses
Light Snatch DL
Posted on 10/9/20 at 11:03 am to LSUAlum2001
SSB: 5@150, 5@170, 5+@195 (10)
5 SS of tempo SSB 5@150 + 10 DB bench press
3 sets of the following:
10 KB single leg deadlifts
15 back extensions
15 ab wheel rollouts
5 SS of tempo SSB 5@150 + 10 DB bench press
3 sets of the following:
10 KB single leg deadlifts
15 back extensions
15 ab wheel rollouts
Posted on 10/10/20 at 5:19 pm to AyyyBaw
W1D5
BP 190x10 205x4 215x3 225x2 235x1 240x1 245x1 (PR)
Barbell Row 135x10x2 145x8 155x6
OHP 95x12x2 100x10 105x8
Pull-ups BWx12x2 10+x10 10+x8
I failed 245 2 weeks ago, so it felt great to hit it finally today.
BP 190x10 205x4 215x3 225x2 235x1 240x1 245x1 (PR)
Barbell Row 135x10x2 145x8 155x6
OHP 95x12x2 100x10 105x8
Pull-ups BWx12x2 10+x10 10+x8
I failed 245 2 weeks ago, so it felt great to hit it finally today.
Posted on 10/11/20 at 10:31 am to Bonkers119
Chest/Rear Delts
Rear Lateral Raise
Set 1: 80 lb × 17
Set 2: 80 lb × 17
Set 3: 80 lb × 17
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 315 lb × 1
Set 5: 315 lb × 1
Set 6: 315 lb × 1
Set 7: 315 lb × 1
Set 8: 315 lb × 1
Rear Lateral Raise (machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20
Bench Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 8
Set 3: 180 lb × 6
So so workout today. I didn't miss any lifts but bench felt like garbage. Think I might substitute db press for bp on my high volume hypertrophy days.
Rear Lateral Raise
Set 1: 80 lb × 17
Set 2: 80 lb × 17
Set 3: 80 lb × 17
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 315 lb × 1
Set 5: 315 lb × 1
Set 6: 315 lb × 1
Set 7: 315 lb × 1
Set 8: 315 lb × 1
Rear Lateral Raise (machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20
Bench Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 8
Set 3: 180 lb × 6
So so workout today. I didn't miss any lifts but bench felt like garbage. Think I might substitute db press for bp on my high volume hypertrophy days.
Posted on 10/12/20 at 9:54 am to lattin1
Bench press: 3@150, 3@175, 3+@195 (8)
3 SS of tempo BP 5@150, 10 Meadows rows, 10 hanging leg raises. Did 2 additional sets of rows and leg raises for a total of 5x10.
3 sets of 15 ring push-ups, 15 cable curls, 15 banded face-pulls
3 SS of tempo BP 5@150, 10 Meadows rows, 10 hanging leg raises. Did 2 additional sets of rows and leg raises for a total of 5x10.
3 sets of 15 ring push-ups, 15 cable curls, 15 banded face-pulls
Posted on 10/12/20 at 7:22 pm to AyyyBaw
W2D1
Squats 250x10 255 5x3 (60 sec rests) 275x3 295x3 315x1 325x1 (PR)
Paused DLs 275 3x8
Short workout.
Squats 250x10 255 5x3 (60 sec rests) 275x3 295x3 315x1 325x1 (PR)
Paused DLs 275 3x8
Short workout.
This post was edited on 10/13/20 at 11:20 am
Posted on 10/12/20 at 7:29 pm to Bonkers119
What program are you running?
Posted on 10/12/20 at 7:33 pm to GeorgeTheGreek
Canditos 6 week program, a little modified at times. I was suppose to stop after doing the 5x3 but my legs still felt fresh.
Posted on 10/13/20 at 8:23 am to Bonkers119
TB deadlift: 3@225, 3@255, 3+@290 (8)
3 SS of tempo TB deadlifts 5@225 + 10 dips. 2 extra sets of dips for a total of 5x10.
3 sets of the following:
40 walking lunges with the weight vest
15 rear delt flyes
100 ft. farmer walk
3 SS of tempo TB deadlifts 5@225 + 10 dips. 2 extra sets of dips for a total of 5x10.
3 sets of the following:
40 walking lunges with the weight vest
15 rear delt flyes
100 ft. farmer walk
Posted on 10/14/20 at 12:24 pm to AyyyBaw
Conventional DL 475 x 1. It moved pretty good too so I know 500 is right around the corner.
Posted on 10/15/20 at 9:30 am to Brazos
OHP: 3@100, 3@115, 3+@130 (7)
3 SS of tempo OHP 5@100 + 10 pull-ups (alt. between pronated/supinated grips each set) + 20 ring L-sit flutter kicks. Did 2 additional sets of pull-ups and flutter kicks for a total of 5 sets.
3 sets of the following:
15 DB front/lateral raises
15 DB hammer curls
15 tricep pushdowns
3 SS of tempo OHP 5@100 + 10 pull-ups (alt. between pronated/supinated grips each set) + 20 ring L-sit flutter kicks. Did 2 additional sets of pull-ups and flutter kicks for a total of 5 sets.
3 sets of the following:
15 DB front/lateral raises
15 DB hammer curls
15 tricep pushdowns
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