Nice and easy overhead day today bois. Week 3 day 2 Bodyweight: 196.7lb Rowed 500m, rolled out, did the dynamic warmup, worked up to a working set weight, and got right into it. Behind the neck jerk: 3 x 3 @ 155lb (all squat jerk… Read More
Lots of shoulder prehab has been the key to success. Squat university, moveU, and youtube have saved my shoulders. No pain on anything in a while which is nothing short of miraculous. It’s a bitch to warm up my shoulders, chest and T-spine for… Read More
Superset BTN OH press/front raise 1×6@95 1×6@105 3×6@115 5×10@35 BB curls 1×10@70 5×5@80 1.25 curls 3×8@60 Tricep pushdowns 1×20 4×15 Some Cable curl superset bullshit 4 da pump Superset low incline skull crushers/bench dips 4×15@80 4xAMRAP
Week 3, day 1 Bodyweight: 198.7 I believe the way I feel coming out of today amd going into this workout is expressed by the words of the great Ric Flair: “WOO” 3 X 10 back squat @ 215 for two, and was allowed to… Read More
lil chest, Lil back. The grind to build a body of steel continues. BB bent over row 1×6@135 1×6@155 3×6@165 AMRAP@135 Incline bench 10×4@155 Superset close grip row/straight arm pulldown 4×8 4×8 4x through: [DB bench 4@75 AMRAP@45 15 seated DB shrugs @75] Superset… Read More
Going to climb 1 Hours – 1.5 Hour of climbing Circuit after Climbing: 3 – 4 Sets / 2 Minute rest between sets Push ups – 1 Min Pull Ups – 1 Min V Ups – 1 Min Ab Roller – 1 Min
Short leg day to get back into it BB back squat 5@175 5@205 5@230 1@255 1@275 1@285 1@275 2@245 5@225 AMRAP@175 AMRAP@135 Superset DB straight leg deadlift/walking lunges 4×8@65 4×4 ea leg@65
Yoooooooo. 04/10/18 Warm up: Rowing Goblet Squat KB Swings Four rounds of: 10x Deadlift @ 225lbs 25 crunches 30 KB Swings after round four Four rounds of: 10x OH Press @ 125lbs 10 Leg Lifts 30 KB Swings after round four 04/11/18 DB Step ups… Read More
Weighed 188 yesterday, lowest in a while. Did a lot of stretching too because I am tight af OH press 10×95 5×105 5×115 1×130 1×135 2×145 AMRAP@95 Superset Arnold press/lateral raise + fwd raise 4×8@45 4x8ea Curls 5×5@70 1.25 curls 3×10@60 Tricep straight bar pushdown… Read More
Bodyweight: 200.4 Light roll out, quick dynamic warmup focused on shoulders and T-spine, mobility work for hips and lower body. Today’s a nice light overhead day. 5 x 3 jerk (behind the neck) @ 155lb – worked on 4 of these sets as squat jerk… Read More
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