Week 4 (repeated), day 1 Bodyweight: 195.9lb Spent the weekend getting sloshed in Iowa City, so this will be fun. Quick work today to get re-prepped for new maxes on Saturday this week 5 x 2 snatch @ 95lb 5 x 1 clean and jerk… Read More
Week 4 day 3 (I forgot to post a couple again, sorry bois) Bodyweight: 196.9lb Going out of town on Friday/Saturday so I’m gonna repeat this fourth week next week but go through what I can this week to keep a feel for speed getting… Read More
OH press 5×110 3+x125 3+x135 2x8x115 AMRAP@95 Flyes/Trap circuit 4x through 10 lateral raises 10 front raises 10 rear delt raises 15 shrugs@65 Slow Curls 5×5@80 Tricep pushdown 4×15 Superset Slow preacher/incline skull crusher 4×10 4×12@70 Superset drop sets 2x through Rope curls Single arm… Read More
Bent over BB row 3×5@165 2×5@175 2×10@145 slow Bench 5@160 5@185 5+@195 1@215 1@235 1@245 AMRAP@160 Close grip lat pulldown 4×10 Superset cable flyes/reverse flyes 4×15
Week 3 day 5 Fun stuff today Snatch: 1 x 3 @ 115lb 1 x 3 @ 125lb 1 x 2 @ 135lb 2 x 2 @ 125lb Clean and jerk: 1 x 3 @ 155lb 1 x 3 @ 165lb 1 x 2 @… Read More
Superset T-bar Row/push-ups/pull-ups 5×8@115 10 10 Incline bench 6×5@155 Wide grip Row/shrugs 6×8 6×10 Superset DB bench/push-ups on DB’s 5×4@80 5×10 Flyes
Back squat 4×10 2@195 2@205 2×2@235 2×2@255 1×275 Superset DB RFESS/DB straight leg deadlift 4x6ea@40 4×8@65 Calves/Abs
Happy 4/20, guys. “Warm Up” Turkish Getups 10 each side @ 35 lbs KB swings: 4 x 25 @ 53 lbs Bent over row: 2 x 12 each side @ 53 lbs 3 sets @ 90 lbs: 6 high pulls 6 bent over row 6… Read More
Week 3, day 3 Bodyweight: 198.2lb I lovingly crafted the worlds most perfect bacon egg sandwich today after work. My dog ate it while I wasn’t looking. Sometimes you’re the hammer, sometimes you’re the nail. Roll out, dynamic warmup, warm up sets of 4-6 up… Read More
Deadlift Warm up: 2 sets 225 x 10 264 x 5 275 x 5 290 x 5 310 x 5 335 x 5 Squat 220 x 5 235 x 5 245 x 5 255 x 5 260 x 5 Bench Warm up: 132 x 20… Read More
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