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Posted on 11/3/22 at 8:29 am to Blutarsky
Yesterday:
Standing OHP: 150 x 4 x 5, 150 x 1 x 4, 150 x 1 x 1
Close grip bench: 165 x 2 x 8, 165 x 1 x 7
Deadlift: 385 x 1 x 5
Standing OHP: 150 x 4 x 5, 150 x 1 x 4, 150 x 1 x 1
Close grip bench: 165 x 2 x 8, 165 x 1 x 7
Deadlift: 385 x 1 x 5
Posted on 11/3/22 at 11:11 am to G The Tiger Fan
Chest and back today
Warmup was dynamic calisthenics and stretching
Incline dumbell bench press
1x15 (45 lb DBs)
1x 10 (60 lb DBs)
1x8 (70 lb DBs)
1x8 (80 lb DBs)
I superset the incline bench with chest supported rows with kwttlebells (slow eccentrics and full ROM
1x12 (40 lb bells)
2x10 (45 lb bells)
1x8 (50 lb bells)
Body weight back low back raises
1x15
1x12
Close grip incline dumbell press (palms facing in pressing dumbells together)
1x 15 (40 lb DBs)
1x10 (45 lb DBs)
2x8 (50 lb DBs)
One armed dumbell rows
4x8 each arm (60 lb db)
Farmers walks 5 sets of 45 secs with 50 lb kettlebells)
Warmup was dynamic calisthenics and stretching
Incline dumbell bench press
1x15 (45 lb DBs)
1x 10 (60 lb DBs)
1x8 (70 lb DBs)
1x8 (80 lb DBs)
I superset the incline bench with chest supported rows with kwttlebells (slow eccentrics and full ROM
1x12 (40 lb bells)
2x10 (45 lb bells)
1x8 (50 lb bells)
Body weight back low back raises
1x15
1x12
Close grip incline dumbell press (palms facing in pressing dumbells together)
1x 15 (40 lb DBs)
1x10 (45 lb DBs)
2x8 (50 lb DBs)
One armed dumbell rows
4x8 each arm (60 lb db)
Farmers walks 5 sets of 45 secs with 50 lb kettlebells)
Posted on 11/3/22 at 7:39 pm to Tiger Ryno
Did some singles tonight
Squats: Up to 320x1
Deadlifts: Up to 365x1
Comp Bench: Up to 240x1
Squats: Up to 320x1
Deadlifts: Up to 365x1
Comp Bench: Up to 240x1
Posted on 11/4/22 at 1:38 pm to Bonkers119
Today
Squat: 310 x 2 x 5, 310 x 4
Standing OHP:
170 x 2 x 1
171 x 1
172 x 1
173 x 2 x 1 (PR)
Bench: 220 x 5
Squat: 310 x 2 x 5, 310 x 4
Standing OHP:
170 x 2 x 1
171 x 1
172 x 1
173 x 2 x 1 (PR)
Bench: 220 x 5
Posted on 11/4/22 at 2:08 pm to G The Tiger Fan
4 mile walk today. Recovery day from lifting.
Posted on 11/4/22 at 2:09 pm to JamesLang
Some Bench/Deadlift 5x5 superset followed by a long chipper
Bench: 205x5, 215x5, 225x5, 235x5, 245x5
Deadlift: 275x5, 325x5. 325x5, 325x5, 325x5
For time.. 20 min cap
50 pull-ups
50 Russian KB swings at 55
50 burpees
50 Russian KB swings
50 cal Assault Bike
50 RKBs
I was in the AB cals at cap
Need to watch my breakfast choice since I seem to have trouble with it even if it’s 3 hours later. Eggs, Sausage, Guidry’s Creole & Shredded Hashbrown mixture.
Bench: 205x5, 215x5, 225x5, 235x5, 245x5
Deadlift: 275x5, 325x5. 325x5, 325x5, 325x5
For time.. 20 min cap
50 pull-ups
50 Russian KB swings at 55
50 burpees
50 Russian KB swings
50 cal Assault Bike
50 RKBs
I was in the AB cals at cap
Need to watch my breakfast choice since I seem to have trouble with it even if it’s 3 hours later. Eggs, Sausage, Guidry’s Creole & Shredded Hashbrown mixture.
Posted on 11/4/22 at 2:49 pm to Blutarsky
I would probably be in a bad way trying to lift after eating breakfast sausage. That may not be what's causing it for you, though.
Posted on 11/4/22 at 3:28 pm to JamesLang
Bp 185x5,5,6. Squat 155x5x3,
Cgbp , weighted chins, overhead squat, curls
Cgbp , weighted chins, overhead squat, curls
Posted on 11/4/22 at 3:46 pm to G The Tiger Fan
It’s the sausage.. I will change up what I make after this week.
Posted on 11/6/22 at 2:05 pm to Blutarsky
Another leg day..
Squats: Warmups, 315x5, 335x5, 355x5
Leg Press: 400x8, 490x8, 590x8
Hack Squats: 180x8, 230x8, 270x8
Trying to work legs in 2x per week.
Each day will have squats but the secondary lifts will be different. Leg Press & Hack Squat on one day, Leg Extension and Leg Curls on the 2nd.
Squats: Warmups, 315x5, 335x5, 355x5
Leg Press: 400x8, 490x8, 590x8
Hack Squats: 180x8, 230x8, 270x8
Trying to work legs in 2x per week.
Each day will have squats but the secondary lifts will be different. Leg Press & Hack Squat on one day, Leg Extension and Leg Curls on the 2nd.
This post was edited on 11/6/22 at 4:40 pm
Posted on 11/6/22 at 5:03 pm to JamesLang
Ohp 120x2,95x5,5,7. Front squat 85x5,5,7, squat 135x7, rdl 117.5x12x2,f acepull,lateral raises,Dec. Situps
Posted on 11/7/22 at 2:22 pm to lofty
Today:
Barbell arm curls: 90 x 2 x 6, 80 x 12, 65 x 12
Bench press: 205 x 5 x 5
Deadlift: 390 x 5
Barbell arm curls: 90 x 2 x 6, 80 x 12, 65 x 12
Bench press: 205 x 5 x 5
Deadlift: 390 x 5
Posted on 11/8/22 at 12:39 pm to JamesLang
Bp 187.5x5,5,6, dl 175x10, pullups, /tri ext, curls, good mornings,overhead squats
Posted on 11/9/22 at 2:20 pm to lofty
Took a break from CrossFit training for a chest and side delt day..
Bench: Warmups, 225x8, 230x8, 235x8, 240x7
DB Incline Pullovers: 90x8x3
Wide grip upright rows: 100x8x3
Machine side raise: 100x8, 110x8, 120x8
Rear delt pec dec: 130x8, 140x8, 150x8
Bench: Warmups, 225x8, 230x8, 235x8, 240x7
DB Incline Pullovers: 90x8x3
Wide grip upright rows: 100x8x3
Machine side raise: 100x8, 110x8, 120x8
Rear delt pec dec: 130x8, 140x8, 150x8
Posted on 11/9/22 at 4:13 pm to Blutarsky
Today:
Squat: 315 x 1 x 5, 315 x 2 x 4
Standing OHP: 150 x 2 x 5, 150 x 3 x 4, 150 x 1 x 3
Close-grip bench: 165 x 2 x 8, 165 x 1 x 5, 165 x 1 x 2
Was finally able to close my CoC #1 gripper.
Squat: 315 x 1 x 5, 315 x 2 x 4
Standing OHP: 150 x 2 x 5, 150 x 3 x 4, 150 x 1 x 3
Close-grip bench: 165 x 2 x 8, 165 x 1 x 5, 165 x 1 x 2
Was finally able to close my CoC #1 gripper.
This post was edited on 11/9/22 at 5:40 pm
Posted on 11/10/22 at 8:13 pm to G The Tiger Fan
Tonight:
Paused Bench: 225 3x2
Squats: 255 3x3, and 275x1, and 295x1
Paused Bench: 225 3x2
Squats: 255 3x3, and 275x1, and 295x1
Posted on 11/10/22 at 8:36 pm to Bonkers119
I had squats and fronts squats tonight on PPSA hypertrophy. One of my worst workouts. The weights were fine I’m just dragging. I’ve got a trip planned thanksgiving week and it’s going to serve as a nice deload. Lots of eating and lots of walking
Posted on 11/11/22 at 12:41 pm to JamesLang
Ohp 85x5,5,10. Front squat 87.5x5,6,10. Plug-in RdL,weighted chins, chest Flys farmer walk
Posted on 11/11/22 at 1:47 pm to lofty
Today was work up to a heavy Front Squat x2 followed by a nasty 6x :90 AMRAP with a :90 break between rounds: 6 cal Assault Bike and 9 KB Swings at 70lb
Front Squat: 305x2
AMRAP: 10 Rounds Rx.
The AB killed me and I couldn’t hold a 2 round per :90 pace.
Front Squat: 305x2
AMRAP: 10 Rounds Rx.
The AB killed me and I couldn’t hold a 2 round per :90 pace.
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