SeaLab Fitness

Sadly, bulking season is over and so is powerlifting – for now. I will post a summary when I have some time — maybe this weekend? Today I started the Dan John transformation program. The model is a three week pre-olympic lifting program with three… Read More

Did some mobility crap. Then: Brian cushing arms Was bored so… Jeffersons – 5×225, 3×275, 1×315 Split jeffersons – 4ea x135, 4ea x225, 2ea x275

Squat – 5×135, 5×225, 5×255, 3×295, 3×325, 20×225 Power clean – 5×135, 5×165, 3×185, 3×205, 3x3x185 50 chins 100 face pulls 3x10x95 pause at top shrugs

Deadlift – 5×135, 5×225, 3×275, 5×300, 3×340, 3×375, 1×405, 1×425, failed at 435. Bench – 2sec pause. 5×135, 5×185, 3×210, 3×235, 2×275 Barbell curl 10×70, 10×70, 10×80, 10×80, 4x5x90 DB SA no post row 3×6 95, 100, 100 Maxed out so I bailed on my… Read More

Squat – 5×135, 5×225, 5×255, 3×295, 2×325, 1×345, 1×365, 3x5x255. 365 felt quick and easy. Press – 5×95, 5×115, 3×125, 2×140, 1×145, 3x5x115 50 chins 50 dips 100 pull aparts

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