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 tricep pushdown
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 @ 175lb
2 x 2 @ 165lb
Back squat:
8 x 3 @ 260lb
3 x 3 snatch high pull @ 115lb
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 hang clean
6 front squat push press combo
6 OHS
6 push up/renegade row
Deadlift
225 x 10
235 x 10
245 x 10
255 x 10
265 x 10
ALL HAIL THE TREADMILL GODS.
1 HOUR, 6 MILES, PLENTY OF WALKING, SEE U NEXT WEEK
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 to working weight.
4 x 5 back squat @ 245lb
1 x 5 back squat @ 255lb
4 x 3 hang clean @ 165lb
1 x 3 hang clean @ 175lb
3 x 3 Halting clean deadlift @ 195lb
1 x 5 straight-leg deadlift @ 195lb
3 x 5 straight-leg deadlift @ 210lb
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
185 x 10
205 x 5
210 x 5
215 x 5
220 x 4
This work out brought to you by 4 cups of coffee and a scoop of c4.
Roll out
KB warmup complex
work up to 315 LB DL, 20 reps, 1 every 30 seconds
Then messed around with some DB bench, worked up to a single working set at 85.
then did alternating reps at 25 until failure
Brief pause,,
5000m row, 19:30ish
one love
