SeaLab Fitness

Squat – 5×135, 5×225, 5×245, 5×275, 5×315 (tweaked my hip somehow? So a bailed on power cleans) 50 chins 50 face pulls 30 shrugs at 100lbs

Deadlift – 5×135, 5×225, 3×285, 3×325, 4×365, 2×385, 1×405, 3x5x285 Bench – 2sec pause. 5×135, 3×185, 3×205, 9×225, 3x5x185 Barbell curls 10×80, 10×80, 10×90, 5×100, 5×110 SA DB no post row 3x6ea 75, 1x6ea 85, 1x5ea 95

Squat – 2sec pause all the way through. 5×135, 5×225, 3×245, 3×275, 5×315, 3x5x245 Press – 5×95, 5×105, 5×115, 5×135, 3x5x105 50 chins 50 dips 50 pull aparts

Front Squat – 5×135, 5×225, 5×245, 3×255, 1×275 (ouch) Cushing Arms Three rounds biceps: 5×225 Rack pulls from the floor 4ea  incline iso curls with 40lbs Reverse curl 10x8x6 70,80,90 Preacher curl 10x8x6 70,80,90 barbell curls 5x 80,90,100 Three rounds triceps: SA DB bench 6ea… Read More

Squat – 5×135, 5×225, 5×255, 5×295, 5×315, 20×195 Power clean – 5×135, 3×145, 3×165, 2×185, 1×215, 3x3x145 50 chins 100 face pulls 50 shrugs 10×90, 10×90, 3x10x100

Deadlift – 10×135, 5×225, 5×255, 5×295, 6×335, 3x5x255 Bench Press – 10×135, 5×165, 5×185, 7×210, 3x5x165 DB Row – 4x6ea @75 Curls – barbell, Preacher, DB

Started IF again because burly boy season is coming to a close 😦 Last three week block off 531. Not sure which program I’ll be starting next. Squat – 5×135, 5×225, 5×255, 5×295, 5×295, 3x5x225 Press – 5×95, 5×115, 5×125, 3x5x95 Chins – 50 Dips… Read More

Brian Cushing Arms 100 swings Farmer’s carries

Squat – 5×135, 5×225, 5×235, 5×265, 5×305, 20×215 (these twenty reps sent me to the shadow realm) Power clean 5×135, 3×155, 3×175, 3×195, 2×215, 3x3x155 50 chins 100 face pulls 50 DB shrugs

Deadlift – 5×135, 5×225, 5×285, 3×325, 3×365, joker sets: 1×405, 1×425 Bench Press – 5×135, 5×195, 3×225, 6×245, joker set 2×265 50 curls 3x8ea no post db row 75#