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Posted on 11/13/22 at 10:31 am to JamesLang
Bp 190 x5x3, front squat 90x6,6,9, squat , hip thrust, tri ext, curl, suitcase carry, neck harnesa
Posted on 11/13/22 at 2:12 pm to lofty
Sunday Bench and Tri day..
Bench: Warmups, 225x1, 245x1, 265x1, 280x1, 295x1
Incline DB bench: 85x8, 90x8, 95x6
Machine Tri Pushdowns: 240x8, 255x8, 270x10
Seated DB Extensions: 90x8, 95x8, 100x8
Kneeling Pushdowns on Assisted PU Machine: 130x8, 140x8, 150x8
Maybe I can get 305 the next time I try it in about 2 weeks.
Bench: Warmups, 225x1, 245x1, 265x1, 280x1, 295x1
Incline DB bench: 85x8, 90x8, 95x6
Machine Tri Pushdowns: 240x8, 255x8, 270x10
Seated DB Extensions: 90x8, 95x8, 100x8
Kneeling Pushdowns on Assisted PU Machine: 130x8, 140x8, 150x8
Maybe I can get 305 the next time I try it in about 2 weeks.
This post was edited on 11/14/22 at 9:13 am
Posted on 11/14/22 at 5:34 pm to Blutarsky
Today:
Squat: 315 x 3 x 5
Bench: 205 x 5 x 5
Barbell arm curls: 95 x 2 x 6, 85 x 1 x 12, 75 x 1 x 12
Squat: 315 x 3 x 5
Bench: 205 x 5 x 5
Barbell arm curls: 95 x 2 x 6, 85 x 1 x 12, 75 x 1 x 12
Posted on 11/15/22 at 8:28 am to G The Tiger Fan
Just did bench and cardio last night
Paused Bench: 230 3x1 and 185 2x3
Cardio: 15 mins on the bike.
Paused Bench: 230 3x1 and 185 2x3
Cardio: 15 mins on the bike.
Posted on 11/15/22 at 11:47 am to JamesLang
Ohp 90x5,5,8. Dl 185 x8, rdl,yates,facepulls,lateral raise,decline situps
Posted on 11/16/22 at 9:51 am to lofty
Some CrossFit and lifting later. Competing at Wodapalooza in mid-Jan and hoping for a bench press event.
Get to play backstage security for Zac Efron in his wrestling movie tomorrow. I’m going to try and out-flex him.
Get to play backstage security for Zac Efron in his wrestling movie tomorrow. I’m going to try and out-flex him.
Posted on 11/16/22 at 7:59 pm to Blutarsky
Today:
Standing OHP: 150 x 4 x 5, 150 x 1 x 4 (ugh), 150 x 1
Close-grip bench: 165 x 3 x 8, 135 x 10
Finally got chalk and went up 10 pounds on the block grip.
Standing OHP: 150 x 4 x 5, 150 x 1 x 4 (ugh), 150 x 1
Close-grip bench: 165 x 3 x 8, 135 x 10
Finally got chalk and went up 10 pounds on the block grip.
Posted on 11/17/22 at 7:22 am to G The Tiger Fan
Yesterday..
3 rounds on a 2 min EMOM
12 Assault bike cals
3 Squat cleans at 135
1 min break
3 rounds on a 2 min EMOM
12 Assault bike cals
2 Squat cleans at 155
1 min break
3 rounds on a 2 min EMOM
12 Assault bike cals
1 Squat clean at 175
Choose your squat clean weight. A little chilly so I stayed reasonable on the cleans. All those Assault Bike Cals blew my quads up.
Some elevated rear leg split deadlifts
6 min AMRAP
1 SDLHP @95
1 Front Squat @95
1 Push press @95
(Add a rep across the board on each new round)
Was hitting the 7 Push presses at the cap. Those SDLHP lit my lower back up.
3 rounds on a 2 min EMOM
12 Assault bike cals
3 Squat cleans at 135
1 min break
3 rounds on a 2 min EMOM
12 Assault bike cals
2 Squat cleans at 155
1 min break
3 rounds on a 2 min EMOM
12 Assault bike cals
1 Squat clean at 175
Choose your squat clean weight. A little chilly so I stayed reasonable on the cleans. All those Assault Bike Cals blew my quads up.
Some elevated rear leg split deadlifts
6 min AMRAP
1 SDLHP @95
1 Front Squat @95
1 Push press @95
(Add a rep across the board on each new round)
Was hitting the 7 Push presses at the cap. Those SDLHP lit my lower back up.
Posted on 11/18/22 at 4:00 pm to Blutarsky
Today:
Heavy singles:
Squat: 315 x 1, 335 x 1, 355 x 1, 365 x 1
Bench: 225 x 1, 240 x 1, 245 x 1
Deadlift: 390 x 1, 405 x 1, 415 x 1 (PR)
Finally hit 1,000 total on the big three lifts.
Heavy singles:
Squat: 315 x 1, 335 x 1, 355 x 1, 365 x 1
Bench: 225 x 1, 240 x 1, 245 x 1
Deadlift: 390 x 1, 405 x 1, 415 x 1 (PR)
Finally hit 1,000 total on the big three lifts.
This post was edited on 11/18/22 at 4:02 pm
Posted on 11/18/22 at 5:28 pm to G The Tiger Fan
Congrats dude! All that hard work paying off.
Posted on 11/18/22 at 7:20 pm to Bonkers119
Thanks! Today was the first time I've ever done squat singles so I figured that would help put me over 1,000.
Posted on 11/18/22 at 10:07 pm to G The Tiger Fan
Another bench day..
Flat: Warmups, 240x5, 250x5, 255x5, 260x5, 265x4
Dips: BWx12x3
DB Curls: 35x8, 40x8x2
EZ Preacher curls: 65x8, 70x8, 75x8
Machine Curls: 95x8, 100x8, 105x8
Flat: Warmups, 240x5, 250x5, 255x5, 260x5, 265x4
Dips: BWx12x3
DB Curls: 35x8, 40x8x2
EZ Preacher curls: 65x8, 70x8, 75x8
Machine Curls: 95x8, 100x8, 105x8
Posted on 11/19/22 at 12:24 pm to Blutarsky
Today
Paused Squats: 245 4x3 and 275x2
Bench: 225 4x2
Leg Press: Up to 320x6
Incline BP (dumbbell): Up to 70x6
Paused Squats: 245 4x3 and 275x2
Bench: 225 4x2
Leg Press: Up to 320x6
Incline BP (dumbbell): Up to 70x6
Posted on 11/20/22 at 12:38 pm to JamesLang
Bp 192.5x5,4,3(fail), squat 140x5,5,9,cgbp 140x12,11, weighted chins,ohsquat,curls.
Posted on 11/21/22 at 7:38 pm to lofty
Tonight
Bench: 215 4x4 (4,3,4,4)
Deadlifts: 335 4x3
ISO Chest Press: Up to 270x4
RDLs: 225 3x6
Bench: 215 4x4 (4,3,4,4)
Deadlifts: 335 4x3
ISO Chest Press: Up to 270x4
RDLs: 225 3x6
Posted on 11/21/22 at 7:39 pm to lofty
Today:
Squats: 320 x 1 x 5, 320 x 2 x 4
Bench: 205 x 5 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 12, 75 x 12
Squats: 320 x 1 x 5, 320 x 2 x 4
Bench: 205 x 5 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 12, 75 x 12
Posted on 11/22/22 at 11:36 am to JamesLang
Ohp 92.5x5,5,9, front squat 92.5x5,5,9, squat142.5x10, RDL 132.5x10,10
facepulls,lateral raises,decline situps,neck harness
facepulls,lateral raises,decline situps,neck harness
Posted on 11/23/22 at 4:36 pm to lofty
Today:
Standing OHP: 150 x 1 x 5, 150 x 4 x 4, 150 x 3, 150 x 1
Close-grip bench: 165 x 3 x 8, 135 x 12
Deadlift: 395 x 4
Block grip: Left hand: 41, Right hand: 51
Standing OHP: 150 x 1 x 5, 150 x 4 x 4, 150 x 3, 150 x 1
Close-grip bench: 165 x 3 x 8, 135 x 12
Deadlift: 395 x 4
Block grip: Left hand: 41, Right hand: 51
Posted on 11/25/22 at 3:59 pm to G The Tiger Fan
Food allergy knocked me out of the gym for 5 days.. 
Today
Bench: Warmups, 235x8, 245x8, 250x8, 255x6
DB incline pullover: 85x8, 90x8, 95x8
Iso Hammer Strength Shoulder Press: 180x8, 200x8, 230x7
Machine Side Raise: 100x8, 110x8, 120x7
Pec Dec Rear Fly: 130x8, 140x8, 150x8
Some long-assed CF workout tomorrow.
CF was 30 rounds split between a partner in a you go one round I go 1 round.
6 cal Assault bike
6 deadlifts at 185/135
6 HSPUs
Time was 32:37. It was packed so I just went with whatever my partner had on deadlift which was 135. Stayed strict on HSPUs the whole way unbroken.
Today
Bench: Warmups, 235x8, 245x8, 250x8, 255x6
DB incline pullover: 85x8, 90x8, 95x8
Iso Hammer Strength Shoulder Press: 180x8, 200x8, 230x7
Machine Side Raise: 100x8, 110x8, 120x7
Pec Dec Rear Fly: 130x8, 140x8, 150x8
Some long-assed CF workout tomorrow.
CF was 30 rounds split between a partner in a you go one round I go 1 round.
6 cal Assault bike
6 deadlifts at 185/135
6 HSPUs
Time was 32:37. It was packed so I just went with whatever my partner had on deadlift which was 135. Stayed strict on HSPUs the whole way unbroken.
This post was edited on 11/26/22 at 11:01 am
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