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Burger – 1/27

Warm up.

Deadlift TM = 355 lbs

x 10 – 135 lbs
x 8 – 185 lbs
Working Sets
x 5 – 230 lbs (65%)
x 5 – 265 lbs (75%)
x 5+ – 300 lbs (85%) did 8 reps
AMRAP – 230 (65%) – 15 reps


4 x 10 – Wide grip Cable Pull down
4 x 10 – Close grip Cable row
4 x 10 – DB Row – 70#, 80#, 90#, 90#
3 x 8 – Pull ups

3 x 15 – Wide Grip Bicep Curls
3 x 15 – Close Grip Bicep Curls

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LaBrake 01.26.2020

Wew lawd a grinder.

Strength: add weight until it’s too heavy then do a a new movement, OH press, Power clean, squat, Deadlift all sets of 5. Got to 155 on OH press the 185 on power clean then 275 on back squat then 345 of Deadlift

Then, 5 rounds 2 down and backs on sled push then 5 pull ups, 5 dips

Then 2000m buddy row 30:30 overall time was 7:08

Then curls, triceps and pull overs

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Davlantis 1-28-20

Dynamic warmup and prep

4 x 2 tempo snatch (3s concentric to mid-thigh) @ 110lb

1 x 1+1 power clean + split jerk @ 200lb

2 x 1+1 power clean + split jerk @ 185lb

2 x 3 back squat @ 290lb

1 x back squat for weight @ 325lb – matches my previous best

2 x 10+10 wide grip pull-ups + handstand push-ups

Bunch-a core work and planks and shit before work

Felt good for the first time in a while and even a little strong. Really cut back on how much I was eating these last few weeks in an effort to get back to a decent weight, eventually, and it has definitely taken a toll on strength and energy.

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Davlantis 1-25-20

Dynamic warmup and prep

8 x 1 snatch @ 125lb (80%) – really taking this opportunity to be comfortable getting under the bar and catching deep

1 x 1 power clean @ 195lb

2 x 1 power clean @ 175lb

3 x 3+1 front squat + split jerk @ 205lb

3 x 12+10 hanging leg raise + glute ham raise

3 x 10 cal strength extension (barbel back ext + iso hold @ top)

Cool down, stretch, and go home

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Bishop 1-24-20

Squat – 10×135, 5×185, 5×225, 5×235, 5×265, 5+(7)x300, joker 3×315, 20×155

Power clean – 3×135, 3×185, 3×205, joker 2×215, 3×155

100 shrugs 70,70,70,85,85

100 chins

100 pull aparts