Deadlift warmup shit 135, 185, 205 5×215 5×230 10×280 5×8@215 Then Front squat 4×8@135 BB Shrugs with pause 4×12@185 GHR 4×12
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All posts filed under “wickes”
Wickes 3/12
Standard warmup Bench 5×135 5×155 7×175 5×8@135 Bent row 4×10@135 Machine flyes 4×12 GHD 4×10
Wickes 3/10
Warmup Seated OH press 5@85 5@95 8@110 5×8@85 Lateral raise 4×15@20 Strict BB curls 4×10@60 Skull crushers 4×15@70
Wickes 3/9
Started 531 today Basic leg day warmup then 3 rounds: Stair climber 3min @ level 9 20 KB goblet squat @30# BB back squat 10@135 10@155 5@175 5@205 5@230 4×6@175 Pull-ups 5×10 Close grip land mine row 4×8@85 Straight leg deadlift 4×10@135
Wickes 2/17
Did gym Jones movie mass during the last month. Didn’t post because the workouts are long and I didn’t want to retype. My b 2day: Standard leg warmup 10min stair climber Work up to 1RM back squat In between weight increases I did 10 pull-ups… Read More
Wickes 1/10
Warmup 3x (1-4) Pull-up Ladder 3x (1-4) Push-up Ladder Then: 2×10 Shoulder Dislocate Then: 2x (30sec Work/30sec “Rest”) Push Press @ 2 x 20# DB. “Rest” is in OH Position @ 2 x 15# DB (Strict Holds) Two Sets, Rest 60sec between each Then: 10x… Read More
Wickes 1/8
10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2x20m Lunge 2x20m One Arm OH Lunge @ 10# DB Then: 5×5 SL Squat @ 20” Box Then: Work up To Heavy Front Squat 235# Then: 10×10 Front Squat @ 50% 1RM 115#… Read More
Wickes 1/6
Warmup 3×5 wall squat 3×10 squat 3×10 kB goblet squat 35# 3x20m lunge 3x20m lunge w/OH KB 20# 3×5 SOTS/OH squat combo Then: 2x (30sec Work/30sec “Rest”) Squat. “Rest” is in OH Position. Two Sets, Rest 2 minutes between sets Then: Work up to Heavy… Read More
Wickes 12/19
Fuccccccboi day 2day Stair stepper/shoulder warmup 10 rounds: 5 bench @165# 8 DB row each arm @70# Then: 4 rounds, no rest Shrugs 10 pushups 10 pull-ups AMRAP curls w 45# plate
Wickes 12/18
Stretching/mobility (5min stair climber+KB shoulder mobility)x2 20xDL@135# 10 rounds with as little rest as possible between: 10xDL @185# 10x pushups Then: Helen from 4 Horsemen- 3 rounds for time: 400m run on air assault treadmill 21KB swings @75# 12x pull-ups Then: Sauna
SeaLab Fitness 