Praised the tread gods for 30 minutes. Followed that up with some upper body and abs.
Glad I got in there cause dinner was heavy.
Stay blessed.
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Davlantis workout 4/17/18
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 on these sets)
1 x 3 @ 165lb (squat jerk this set)
1 x 3 @ 185lb (got scared and split jerk so it was hella comfortable)
Push press:
1 x 5 @ 135lb
2 x 5 @ 140lb
1 x 5 @ 150lb
Hit some supersets of hanging leg raises/hypers then went home to rest.
LaBrake 04.17.18
this workout was fueled by a free quiche.
OH press, warm up to 135
5@135, 4@145, 3@ 155, 2@165
some pull ups when i felt like it
500m row
2000m row
500m row EZ
2000m row just get through it
Wickes Workout 4/16
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 20-25 minutes before any pressing day but it’s worth it in the long run and I’ve been able to go heavier on bench than I ever thought I’d be able to do again. Making progress on the long trek back to 300.
Superset DB Row/pull ups
6×5@90
AMRAP
Bench
5×155
5×175
5×195
1×215
1×225
1×235
AMRAP @ 155
Superset Wide grip Row machine/shrugs with hold
5×6 heavy
5×10
Superset DB flat bench flyes/reverse flyes
4×10@30
Abs
Wickes Workout 4/13
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
Davlantis workout 4/16/18
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 go up to 225lb for the third set
5 x 3 hang snatch from mid thigh @ 95lb
3 x 3 Halting snatch deadlift @ 115lb
5 x 3 overhead squat @ 95lb
This is probably one of the best-feeling days I’ve had since starting this program. Could have easily hit another 10-20lb higher in the back squat, caught snatches better and lower than I have in a while, and just generally felt good.
Stay strong my dudes
Weisheit Workout 4-16-18
Full hour on the tread. Blessed by the tread gods I was.
Did an incline ladder and my heart rate got to 180 and I was only walking. Just training to go up the ladder that is life.
Shouts fam.
LaBrake 04.16.18
KB warm up complex + 3×3 pull ups
5 x 5 pull ups, 5×5 dips
warm up to a 225 lb front squat then 5×3 @225
Then I had a 5000m row planned but a co-worker challenged me to a race in a 500 so i obliged. went a 1:29, felt super easy the first 300 then I coasted the last 50m or so. total domination.
Davlantis workout 4/14/18
Forgive me brother’s in iron for I have missed a day of lifting. Thursday was an extra day off this week to catch up on eating and sleep. But today is Saturday and Saturdays are for the iron temple.
Super hungover from the bike race festivities yesterday (who the heck scheduled that for a Friday?) So today we get them demons out.
Roll out, dynamic warmup, love body mobility work/stretching
Warm up sets of 5 back squat up to 225lb
8 x 3 back squat @ 255lb (about 85% max)
2 x 3 snatch @ 100lb
2 x 2 snatch @ 110lb
2 x 3 clean & jerk @ 155lb
2 x 2 clean & jerk @ 165lb
3 x 3 snatch high pull @ 105lb
Weisheit Workout 4-14-18
Sorry for posting 3 times in a row. Not really. Sue me.
Rollout
25 crunches
10 KB floor presses each arm
10 KB weighted lunges
25 KB swings
2 sets of KB arm curls
Heavy travel this week so we will see where the road takes (FYI it’s gone be Louisiana)
