SeaLab Fitness

Lunch – (5k row)2000k 3 min rest1500k3 min rest1000k3 min rest500m Back Squat – x 10 – 135# x 5 – 185# x 5 – 255#x 5 – 255#x 5 – 255#x 5 – 255#x 5 – 255# Push Press – x5 – 135#x5 –… Read More

Week 2 of 5/3/1 Bench Press – TM = 255 x 10 – 135 lbs x 8 – 145 lbs Working Sets x 3 – 175 lbs (70%) x 3 – 195 lbs (80%) x 3+ – 225 lbs (90%) I did 5 reps First… Read More

Week 2 of 5/3/1 Deadlift – TM = 355# x 10 – 135# x 8 – 185# x5 – 225# Working Sets x 3 – 255# (70%) x 3 – 285# (80%) x 3+ – 320# (90%) – I did a 6 rep PR First… Read More

Rolled out and Warm up Squat – TM = 305# x 10 – 135 lbs x 8 – 155 lbs Working Sets x 5 – 195 lbs (65%) x 5 – 225 lbs (75%) x 5+ – 260 lbs (85%) AMRAP – 195 (65%) –… Read More

Bench Press – TM = 250 x 10 – 135 lbs x 8 – 145 lbs Working Sets x 5 – 165 lbs (65%) x 5 – 185 lbs (75%) x 5+ – 215 lbs (85%) I did 5 reps AMRAP – 165 (65%) –… Read More

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%) –… Read More

Bench Press – TM = 245 x 10 – 85 lbs x 5 – 115 lbs x 5 – 135 lbs Working Sets x 5 – 185 lbs (75%) x 3 – 210 lbs (85%) x 1+ -235 lbs (95%) I did 2 reps AMRAP… Read More

Warm up. Deadlift TM = 345 lbs x 8 – 135 lbs x 5 – 185 lbs x 5 – 200 lbs Working Sets x 5 – 260 lbs (75%) x 3 – 295 lbs (85%) x 1+ – 335 lbs (95%) did 2 reps… Read More

Rolled out, some shoulder warm up. BB Shoulder Press – TM = 185 x10 – 45 lbs x8 – 75 lbs x5 – 85 lbs Working Sets x 3 – 135 lbs (70%) x 3 – 150 lbs (80%) x 3+ -165 lbs (90%) I… Read More

Back Squat – TM = 295 x 10 – 135 lbs x 5 – 155 lbs x 3 – 155 lbs Working Sets x 3 – 205 lbs (70%) x 3 – 235 lbs (80%) x 3+ -265 lbs (90%) I did 4 reps AMRAP… Read More