Dynamic W/u D4D: DL – 1×10 @ 135, 1×10 @ 185, 11×5 @ 225# Zercher – 1×5 @ 135, 1×3 @ 185#
comment 0
All posts by “It'sDeaner”
Bishop 12-7-19
Dynamic W/u Then: D4D: 15×135, 15×185 Then: Squat – 1×5 @ 185, 1×5 @ 205, 1×5 @ 240, 1×20 @ 155# Then: Press – 10×5 @ 80# Then: 5×5 chins @ 40# 5×20 band face pulls Shrugs 5×20 60,70,70,80,90#
Bishop 12-5-19
Dynamic W/u Then: SA DB Bench – 1x8ea @ 60, 1x6ea @ 70, 3x4ea @ 80 Then: Prowler – 4 plates 5 trips down and back Then: DB row – 4x6ea @ 80 Then: Farmer’s carry with 53# KBs. 4 trips around the gym Then:… Read More
Bishop 12-4-19
DWU Then: DL – 1×5 @ 205, 1×5 @ 245, 3×5 @ 260 Then: BP – 1×5 @ 155, 1×5 @ 175, 5×5 @ 200 Then: 5R 10 BBR @ 110 20 DBC 10 RH Performed an extra set of curls in sacrifice to Broden.… Read More
Bishop – Life Update
I have commenced phase 2 of burly boi season: getting jakkt and stakkt. I’m started a new round of 531 with a higher training max on 11/25/19. My Tuesdays, Thursdays and Saturdays will be some Dan John programming. Basically just doing a Squat, pull, push,… Read More
Bishop 12-3-19
Dynamic W/u Then: 50 pull ups 50 KB swings Then: One arm press 2×2-3-5 @ 40#, 1×2-3-5 @ 50# Then: Wasn’t happy with my effort on my squat yesterday so I had to redo it Squat – 1×5 @ 185, 1×5 @ 205, 5×5 @… Read More
Bishop 12-2-19
Dynamic W/u Then: Squat – 1×5 @ 175, 1×5 @ 205, 5×5 @ 230# Then: Press – 1×5 @ 105, 1×5 @ 120, 1×5 @ 140, 1×12 @ 105# Then: 50 chins 50 dips 50 pull aparts
Bishop 11-30-19
Joey DeFranco Day 2 1a DB jump squat 4×6 @ 40# 1b 10 push ups 1c 50 crunches 1d 10 rotation lunges 2a Front squat 1×8 @ 165, 1×6 @ 185, 3×4 @ 195 3a glute ham raise 3×10 @ 185 3b Russian twist 3x10ea… Read More
Bishop 11-29-19
Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 225, 1×5 @ 245, 1×20 @ 125# Then: Press – 10×5 @ 115# Then: Five rounds of: 5 chins @ 40# 20 shrugs @ 60# 20 face pulls
Bishop 11-28-19
TGITG Wife and I did our own Turkey Dash. 3.5 miles in 22ish minutes Earn your side dishes fellas.
SeaLab Fitness 