Deload Week
Back workout – getting a pump
Pull ups – 6 x 10 reps
Heavy Cable Row – 5 x 12 reps
Heavy Weighted hammer Row – 5 x 10 reps
DB row – 3 x 8-10 reps
comment 0
Wickes Workout 3/6
Weighed 191 this morning. Think I’ve gotta up the cardio game to keep losing weight so I’m gonna start rowing or doing some sort of circuit at least 3 days per week.
Warmup/stretches
Back Squat
10×135
5×185
5×205
5×235
5×265
AMRAP@205
2x1x300
8×225
25×135
Superset: 4×8
Below the knee Rack pull/DB RFESS
295/50lb DB
Abs
Wickes Workout 3/5
Trynna start the week off right with some heavy chest and a painful row sesh.
Machine single arm machine row
6×8 heavy
3×4 heavier
DB bench
10@65
4×5@85
3×3@90
Superset Bent over BB row/decline bench machine
Row: 6×6@155, 2×4@185
Bench: 6×10@moderate weight, 5 count down ea rep
Flyes
4×12
Rower:
10 rounds– 30 sec sprint/30 sec rest
1674m
Davlantis workout 3/5/18
Bodyweight: 200.4
I’m looking for a program to follow 3-5 days a week, just looking to get basic 3 and cleans in there, if anyone has suggestions, lemme know. Hybrid performance method is looking like something I might get into.
Warmup:
Dynamic warmup, static stretches
4 x 6 DB bench @ 55, 60, 60, 65lb
1 x 5 Bench press @ 185lb
Bench work:
4 x 5-8 bench press @ 205lb (70% max)
4 x 5-7 Incline bench @ 155lb
Accessory work:
4 x 10-12 cable tricep push down
4 x 8-10 DB incline press
4 x 8 weighted dips
4 x 10-12 DB flat bench
Burger Workout 03.05.18
Don’t let the inner bit take over.
Update:
I’m starting to get thic, maintaining 199-200 lbs. My goal is to drop some weight, its going to be hard while trying to get strong, but there are ways. Ive been messing up when it comes to my eating habits and this program I’ve gained some mass. Im going full carnivore, Ive had steak for the past 6 days for dinner and chicken for lunches. Going to cut carbs from my diet.
Ive been getting real strong with this program, my Max Deadlift has gone from 400 to 430 lbs (After a full working sets on week 3) I think I can hit 450 if I test my max without doing a shit ton of reps and burning out before hand.
6 week Progress
Bench 280 – 305 lbs
Squat – 380 – 405 lbs
Push Press – 235 – 260 lbs
Deadlift – 400 – 430 lbs
Deload Week. going to take it easy this week. Each days muscle groups are going to stay the same throughout the week.
Shoulders
Press – TM=220 lbs
x 10 – 135 lbs
x 8 – 145 lbs
x 4 – 155 lbs
x 4 – 155 lbs
x 4 – 155 lbs
x 4 – 165 lbs
AMRAP – 135 lbs
Arnold Press / Lateral Raises – 5 x 10-12
Facepulls – 5 x 12
Upright row – 4 x 10
Heavy Shurgs – 4 x 10
Arms – Do watever the fuk I want to do.
Stretch
LaBrake 03.05.18
Had to rid myself of the devils from this weekend. Also haven’t been in the gym for almost a week because of my work load.
30 min of stretching mostly hips, part of the gymnastics body program.
Low Bar Back Squats worked up to 255 for a double then went down to 225 for some reps then down to 135 for some more reps.
Then I did some pressing where i did 5 reps double arm KB @ 53lbs and super set it with monkey bars that are at different levels. (still scared to do pullups because my shoulder/bicep. probably will give it a few more weeks)
Then I rowed a 5K in 18:55 and that was quite painful.
Wickes Workout 2/3
My dumb ass forgot that the gym closes at 8 on saturdays so I only got through some of the front squats I was planning on and none of the rest of it. Remember your gym hours bois. It seems trivial but I’ve been really focusing on keeping my shoulders back and down and my spine in a neutral position whenever possible both during lifting and throughout the day and holy shit what a difference it’s made in my overall shoulder health and stability as well as the decrease in pain associated with pressing movements. I can actually feel my shoulders and T-spine have adjusted and move in a more natural pattern and I’ve noticed that I have a way better range of motion in my shoulders. I think it’s a combination of the mobility and stability exercises I do regularly but it’s also from focusing on being in a good posture whenever possible. The great Jordan Stanley always said “live life with your shoulders back” and boy he was right.
Front squat
1×8@135
1×8@145
1×8@155
3×3@185
3×3@195
Davlantis workout 3/3/18
Bodyweight 200.1 (S/O to the swim parents for the 30 cookies)
Warmup/mobility work/stretch
Other stuff
4 x 8ea bent-over DB row @ 60lb
3 x 10 RDL @ 135lb
3 x 8 bent-over BB row @ 135lb
3 x 10ea SA preacher curl
3 x 12 lat bar pull down
3 x 8 reverse grip curl
Wickes Workout 3/2
Shoulders and arms
DB OH press
12×40
2x6x55
Superset 4x Seated DB Lateral raise @15/Forward cable raise @25
BB curls
5×6@70
Triceps cable straight bar push down
4×20
Superset 4x 12 incline curls @30/8 single arm preacher @25
Superset 4x incline BB skull crushers 15@70/10xdips
Wickes Workout 3/1
Superset Close grip cable row/straight arm pulldown (relatively heavy)
4×12
Single arm DB bench
5x10ea arm@65
BB front shrug @155
4×10 w/5 sec count at the peak of contraction
DB Incline bench
1×6@65
5×6@70
Cable Flyes
4×15
