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Posted on 7/5/21 at 2:25 pm to FieldEngineer
OHP: 85x8x2,85x9x1
BB curls: 60x8x2
Standing calf raise: 140x15x2
Arnold Press: 60x8,60x12
Deadlift: 135x5W, 185x5W, 245x3W, 305x5x1
BB curls: 60x8x2
Standing calf raise: 140x15x2
Arnold Press: 60x8,60x12
Deadlift: 135x5W, 185x5W, 245x3W, 305x5x1
Posted on 7/5/21 at 2:26 pm to whiskey over ice
W3D1 Meet prep.
Everything felt real heavy today
Squats: 355x1 320x3 and 305 2x3
Comp Bench: 225x1 210x3 and 200 2x3
Pin Bench Press: 175x4 185x4 210x3 and 200x4
Arm work:
Bicep Curls: 65 3x8
Skullcrushers 65 3x8
Everything felt real heavy today
Squats: 355x1 320x3 and 305 2x3
Comp Bench: 225x1 210x3 and 200 2x3
Pin Bench Press: 175x4 185x4 210x3 and 200x4
Arm work:
Bicep Curls: 65 3x8
Skullcrushers 65 3x8
Posted on 7/6/21 at 8:56 pm to Bonkers119
W3D2 meet prep.
Deadlifts: 420x1, 385x3, and 360 2x4
Close Grip Bench: 215x1, 195x3 and 195 2x3
Beltless Squats: 245 3x6.
Deadlifts: 420x1, 385x3, and 360 2x4
Close Grip Bench: 215x1, 195x3 and 195 2x3
Beltless Squats: 245 3x6.
Posted on 7/7/21 at 11:35 am to FieldEngineer
Flat bench: 140x8x3
Barbell row: 145x8x3
Skullcrusher: 60x12x2
Chest fly: 120x15x2
Squat: 205x8x3
Barbell row: 145x8x3
Skullcrusher: 60x12x2
Chest fly: 120x15x2
Squat: 205x8x3
This post was edited on 7/7/21 at 11:36 am
Posted on 7/8/21 at 8:15 pm to FieldEngineer
Meet Prep W3D3
Kept it short tonight.
Deficit Deadlifts: 375x1 335x3 and 315 2x3
Comp Bench Press: 225x1 235x1 and 195 2x5
10 days till my meet. I think my openers are going to be 355 on Squat, 235 on Bench, and 420 on Deadlifts.
Kept it short tonight.
Deficit Deadlifts: 375x1 335x3 and 315 2x3
Comp Bench Press: 225x1 235x1 and 195 2x5
10 days till my meet. I think my openers are going to be 355 on Squat, 235 on Bench, and 420 on Deadlifts.
This post was edited on 7/8/21 at 11:33 pm
Posted on 7/9/21 at 10:02 am to FieldEngineer
quote:
OHP: 85x8x2,85x9x1
BB curls: 60x8x2
Standing calf raise: 140x15x2
Arnold Press: 60x8,60x12
Deadlift: 135x5W, 185x5W, 245x3W, 305x5x1
OHP: 90x8x2,90x6x1
BB curls: 60x10,60x9
Standing calf raise: 145x15x2
Arnold Press: 60x10,60x10
Deadlift: 135x5W, 185x5W, 245x3W, 315x3x1, 315x1x1 (got interrupted)
Posted on 7/11/21 at 5:58 pm to FieldEngineer
Squats and RDL's:
Speed Squats
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 315 lb × 2
Set 5: 315 lb × 2
Set 6: 315 lb × 2
Set 7: 315 lb × 2
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2
Speed Squats
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 315 lb × 2
Set 5: 315 lb × 2
Set 6: 315 lb × 2
Set 7: 315 lb × 2
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2
Posted on 7/12/21 at 2:52 pm to FieldEngineer
quote:
Flat bench: 140x8x3
Barbell row: 145x8x3
Skullcrusher: 60x12x2
Chest fly: 120x15x2
Squat: 205x8x3
Did routine a bit out of order and skullcrusher suffered, otherwise improvements across the board.
Flat bench: 145x8x2, 145x5
Barbell row: 145x8x2, 145x10
Skullcrusher: 60x12, 60x9
Chest fly: 125x15x2
Squat: 215x8x2, 215x7
Posted on 7/13/21 at 12:11 am to JamesLang
Been a while since I posted in here and major strength gains have been made but at the expense of my waist line. Hoping to retain 90% of the gains through the next cut. 2-3 more weeks of bulking with some big milestones on the horizon
Goals: 350 bench: (surpassed)
450 squat: currently around 440,
495 Deadlift: currently at 475, failed 500 last deadlift session
First day on the classic bro split and hitting chest.
Flat Bench: 2 warm up sets, 265x8, 285x5, 315x3, and an ugly 365x1 (10lb PR and new 1RM)
Incline machine (plate loaded): 2x15@192, 2x8@282
Weighted dips, forward lean: 4x10 with a 45lb plate extremely slow tempo
Machine Flyes (Pec deck): 4x25@100lbs pump work with constant tension
Goals: 350 bench: (surpassed)
450 squat: currently around 440,
495 Deadlift: currently at 475, failed 500 last deadlift session
First day on the classic bro split and hitting chest.
Flat Bench: 2 warm up sets, 265x8, 285x5, 315x3, and an ugly 365x1 (10lb PR and new 1RM)
Incline machine (plate loaded): 2x15@192, 2x8@282
Weighted dips, forward lean: 4x10 with a 45lb plate extremely slow tempo
Machine Flyes (Pec deck): 4x25@100lbs pump work with constant tension
Posted on 7/13/21 at 9:00 am to ThreauxDown
SSB: 5x2 (145, 165, 185, 195, 195)
Bench: 5x5 (140, 170, 180, 190, 195), 1x10 (150)
3 SS of 10 dips + 10 DB kickbacks
AMRAP dips - 13 reps
2 SS of 20 front raises + 20 lateral raises
Bench: 5x5 (140, 170, 180, 190, 195), 1x10 (150)
3 SS of 10 dips + 10 DB kickbacks
AMRAP dips - 13 reps
2 SS of 20 front raises + 20 lateral raises
Posted on 7/13/21 at 4:29 pm to AyyyBaw
Deadlifts and Biceps:
Deadlift (Barbell)
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: 385 lb × 1
Set 6: 435 lb × 1
Set 7: 485 lb × 1
Incline Curl (Dumbbell)
Set 1: 80 lb × 9
Set 2: 80 lb × 9
Set 3: 80 lb × 8
Set 4: 80 lb × 7
Crunch (Machine)
Set 1: 250 lb × 15
Set 2: 250 lb × 15
Set 3: 250 lb × 15
Hammer Curls (Kettlebells)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Slowly creeping back up to 500 on deadlift.
Deadlift (Barbell)
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: 385 lb × 1
Set 6: 435 lb × 1
Set 7: 485 lb × 1
Incline Curl (Dumbbell)
Set 1: 80 lb × 9
Set 2: 80 lb × 9
Set 3: 80 lb × 8
Set 4: 80 lb × 7
Crunch (Machine)
Set 1: 250 lb × 15
Set 2: 250 lb × 15
Set 3: 250 lb × 15
Hammer Curls (Kettlebells)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Slowly creeping back up to 500 on deadlift.
Posted on 7/14/21 at 10:30 am to lattin1
TB deadlift: 3x3 (220, 235, 250), 3x2 (270, 285, 285), 1x5 (270)
OHP: 3x5 (115), 1x10 (95)
Weighted chin-ups: 4x3 (+55)
2 SS of 10 Meadows rows (90) + 10 EZ bar curls (65)
1 SS of 20 Meadows rows (70) + 20 EZ bar curls (45)
Banded pull-aparts: 4x20
OHP: 3x5 (115), 1x10 (95)
Weighted chin-ups: 4x3 (+55)
2 SS of 10 Meadows rows (90) + 10 EZ bar curls (65)
1 SS of 20 Meadows rows (70) + 20 EZ bar curls (45)
Banded pull-aparts: 4x20
Posted on 7/15/21 at 6:39 pm to AyyyBaw
Chest/Rear Delts:
Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps
Band Over-And-Backs
Set 1: 10 reps
Set 2: 10 reps
Banded Face Pull
Set 1: 6 reps
Set 2: 6 reps
Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 250 lb × 2
Set 5: 270 lb × 2
Set 6: 290 lb × 2
Rear Lateral Raise
Set 1: 70 lb × 20
Set 2: 70 lb × 20
Set 3: 70 lb × 20
Incline DB Press
Set 1: 140 lb × 8
Set 2: 160 lb × 6
Set 3: 180 lb × 6
Set 4: 200 lb × 6
Dumbbell Pullover
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps
Band Over-And-Backs
Set 1: 10 reps
Set 2: 10 reps
Banded Face Pull
Set 1: 6 reps
Set 2: 6 reps
Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 250 lb × 2
Set 5: 270 lb × 2
Set 6: 290 lb × 2
Rear Lateral Raise
Set 1: 70 lb × 20
Set 2: 70 lb × 20
Set 3: 70 lb × 20
Incline DB Press
Set 1: 140 lb × 8
Set 2: 160 lb × 6
Set 3: 180 lb × 6
Set 4: 200 lb × 6
Dumbbell Pullover
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Posted on 7/18/21 at 7:44 pm to lattin1
Well I had my meet today, and it didn’t really go as I expected. The meet was in a CrossFit gym in Abbeville, and it was probably 90+ degrees in there.
I went 5/9 and totaled 457.5 kg, which is actually 5lbs less than my total last November.
I hit my opener on Squat (335lb) and was flagged for depth on my second attempt (345). I was so focused on depth for my third attempt (352) that I got too deep and couldn’t get out of the hole.
Bench was a struggle and I was so flustered at this point that I jumped commands on my first two attempts. I ended up keeping my opener (231lb) for my third attempt just so I wouldn’t bomb out the meet.
I definitely redeemed myself with Deadlifts. My first two attempts (407 and 424 respectively) flew up. I ended up hitting and 11lb PR by pulling 440 for my third attempt.
I’m definitely disappointed, but the only thing I can do is learn from it and get better for next time.
I went 5/9 and totaled 457.5 kg, which is actually 5lbs less than my total last November.
I hit my opener on Squat (335lb) and was flagged for depth on my second attempt (345). I was so focused on depth for my third attempt (352) that I got too deep and couldn’t get out of the hole.
Bench was a struggle and I was so flustered at this point that I jumped commands on my first two attempts. I ended up keeping my opener (231lb) for my third attempt just so I wouldn’t bomb out the meet.
I definitely redeemed myself with Deadlifts. My first two attempts (407 and 424 respectively) flew up. I ended up hitting and 11lb PR by pulling 440 for my third attempt.
I’m definitely disappointed, but the only thing I can do is learn from it and get better for next time.
Posted on 7/19/21 at 12:07 pm to FieldEngineer
quote:
OHP: 90x8x2,90x6x1
BB curls: 60x10,60x9
Standing calf raise: 145x15x2
Arnold Press: 60x10,60x10
Deadlift: 135x5W, 185x5W, 245x3W, 315x3x1, 315x1x1 (got interrupted)
First day of a 6-8 week cutting session. Wasn't planning on this until mid August, but I need to shed some fat.
OHP: 90x8x2,90x7x1
BB curls: 60x10x2
Standing calf raise: 150x15x2
Arnold Press: 60x12,60x12
Deadlift: 155x5W, 195x5W, 245x3W, 315x1, 245x7x1 (grip failed on first set and I couldn't recover)
Posted on 7/20/21 at 9:25 am to FieldEngineer
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 170 lb × 10
Set 4: 170 lb × 8
Set 5: 170 lb × 8
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 220 lb × 6
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Lateral Raise (Incline Bench)
Set 1: 50 lb × 18
Set 2: 60 lb × 16
Set 3: 70 lb × 14
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 170 lb × 10
Set 4: 170 lb × 8
Set 5: 170 lb × 8
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 220 lb × 6
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Lateral Raise (Incline Bench)
Set 1: 50 lb × 18
Set 2: 60 lb × 16
Set 3: 70 lb × 14
Posted on 7/21/21 at 11:39 am to FieldEngineer
quote:
Flat bench: 145x8x2, 145x5
Barbell row: 145x8x2, 145x10
Skullcrusher: 60x12, 60x9
Chest fly: 125x15x2
Squat: 215x8x2, 215x7
Week 1 cutting cycle: -1.9lbs
Flat bench: 145x8x3
Barbell row: 150x8x2, 150x7
Skullcrusher: 60x12, 60x13
Chest fly: 130x15x2
Squat: 115x5W, 155x5W, 215x8x3
(Increased warmup weights on squats from 95 and 135 to 115 and 155.)
This post was edited on 7/21/21 at 11:40 am
Posted on 7/21/21 at 7:28 pm to FieldEngineer
Easing myself back in to this week, still carrying some fatigue from my meet.
Tonight:
Deadlifts: 395x1 and 355 3x3
Bench Press: 225x1 and 205 3x3
Seated Dumbbell OHP: 45 3x10
Tonight:
Deadlifts: 395x1 and 355 3x3
Bench Press: 225x1 and 205 3x3
Seated Dumbbell OHP: 45 3x10
Posted on 7/21/21 at 8:01 pm to Bonkers119
Any idea when the next one will be?
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