April 16, 2022
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Bishop 4/16/22

With the weather getting warmer it is time to hang up the strength building beanie and put on the cutting cap. I will be Running the Kino Body Greek God program till I hit 200# in body weight. This program is a mix of linear progression and pump training of the big 4 and body building accessories. Weight increases each week. Cheers!

Workout A:

Squat: Reps: 5-6-8. Weight reverse pyramid: 275, 315, 295, 285

Press: 5-6-8 145, 135, 120

Bench: 5-6-8 225, 205, 185

Weighted Dips: 5-6-8 50, 45, 40

Assistance: Tricep extension, skull crusher, lateral raises

Workout B:

Deadlift: 5-6-8 365, 335, 295

Hang Clean: 2-3-5 225, 215, 205

Weighted chin: 5-6-8 50, 45, 40

Assistance: Pistols, calf raises, barbell curl, flyers, DB curl

February 21, 2022
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Bishop 2/21/22

SeaLab Fitness, it is time to return. Today we embark on the greatest comeback since Lazarus.

Back squat: Top set 3×5 @ 360#

Over head press: top set 3×3 @ 160

3×10 Weighted Dips; Weighted Chins; Ab wheelies

January 5, 2021
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Bishop 1.5.21

New year, new me.

Kept forgetting to post. Finish smolov with a 10×3 at 340. Smolov was fun. I gained as much mentally as I did physically.

Started a 531 program focusing on my upper back and quads as They’re my weak points right now.

1/1 OHP 5 reps at 105, 120, 135 & Front squat 5 reps 185, 205, 225 (adjusted my max because this was p ez)

1/2 hang clean 5 reps at 135. 155, 185. Deadlift (first time to pull in a monthish so staid light adjusted numbers for week 2) 5 reps at 275, 315, 350

1/4 bench 5 reps at 185, 205, 225. Worked up to a single at 275. Arnold arms top set of 110 for bb curl.

1/5 power clean 5 reps at 135, 155, 185. Squat 5 reps at 275, 315, 345

I am also performing accessories after the big lifts . Yoke focused