February 1, 2018
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Shinn Workout 02.01.18

Today was probably one of my best feeling workouts in the past couple weeks. The extra stretching/mobilizing has helped a ton.

Week 4 Day 3

Warm Up

Bosu Ball Series- 3 x 5ea

Iso Clam Shell- 3 x :30ea

Banded Squats- 3 x 10

Core Lifts 

Power Clean- work to 3RM, then -10% for 3, worked to 250lb, drop set at 225lb

Back Squat- work to 3RM, then -10% for 3, worked to 325lb, drop set at 295lb

Clean Pull- 3 x 3 work up, sets were at 295lb, 340lb, 375lb

Accessories 

Single Arm Overhead Squat- 3 x 8ea

KB Clean w/ 2 Jerk- 3 x 2ea

 

February 1, 2018
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LaBrake 02.01.18

February has arrived, and this morning I weighed 209 (I guess my scale was not broken).

P excited about this, however I am going to erase it all by eating my body weight in cheese steaks during the Super Bowl.

Shoulder feels a little tweaked/sore so hopefully this evening goes okay.

Workout:

roll/stretch/indian clubs/10 pull-ups+hanging

reverse hypers (since i’ve incorporated these and stretched more my low back pain has been minimized)

KB warm up (swings,goblet squats,halos)

THEN

work up to a 130KG dead lift

5 x 7 x 130 KG dead lift

Brief pause

4 x 1250m row @ 2:00 rest (250 all out stroke rate < 30 (shoot for <1:30), 1000 keep pace below 1:55)

 

 

 

January 31, 2018
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Burger Workout 01.31.18

Its a rest day in my program. Just stretching and rolling out

Yesterday, I got 385 for 1 rep. Didn’t feel like going any more, my body is pretty beat up.

What I’ve notice is that with doing these 4 major lifts. My accessories seem to be lacking when it comes to my work ethic. I’m just not sore from them. I need to feel sore in order to know that I’m getting all I can out of the gym sessions. I’m only in the gym for about an hour a day.

 

 

January 30, 2018
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Davlantis 1/30/18

“Hurt so good/ Come on baby make it hurt so good” – John Mellencamp

Body weight – 200 even (something I’m trying to keep track of, no goals or anything)

Warm-up:

Dynamic warm-up and mobility work/static stretches

4 x 6 SA DB row @ 60, 60, 65, 70lb

4 x 6 RDL past the knee, working up to 185

(Mess around with some pull-ups waiting for a bar)

Lift of the dead:

5 x 5 deficit deadlifts w/ focus on accelerating upward out of the bottom position @ 225, 245, 275, 275, 285

The fixin’s:

3 x 10-12 cable curls

3 x failure (10+) lat pull down

3 x 8-10 ea SA DB curl

3 x failure (10+) cable row

January 30, 2018
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LaBrake Workout 01.30.18

Roll, stretch, reverse hypers, indian clubs, 10 pull ups

KB warm up ( swings, squats, halos, hip stretches)

hop on the erg

3 x 1000 @ 2 min rest/stroke rate 18

3 x 750 @ 1:30 min rest/stroke rate 22

3 x 500 @ 1:00 min rest/stroke rate 26

3 x 250 @ :30 rest/stroke rate 30

 

 

January 30, 2018
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Davlantis workout 1-29-18

Felt pretty stiff and sore, took my sweet time rolling out and getting warmed up.

Dynamic Warm-up

Mobility work

Warm-up:

3 x 8 DB flat bench @ 55, 60, 65lb

3 x 8 DB incline bench @ 45, 50, 55lb

Bench Work

3 x 6-8 barbell flat bench working up to 185lb, feeling good

3 x 3-5 @ 185, 205, 225lb – definitely stayed on the 3-side of this rep range today

1 x 8-10 @ 185lb – because more volume

Accessory work:

3 x 12-15 Tricep push down

3 x 8-10 barbell incline bench @ 155lb

4 x French curl to failure @ 60lb

3 x 12 hanging straight-leg raise

January 30, 2018
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Burger Workout 01.30.18

Warm up

Roll out

Mobility

Deadlift – TM=370

x 10 – 135 lbs

x 5 – 185 lbs

x 5 – 225 lbs

x 5 – 75% (275 lbs)

x 3 – 85% (315 lbs)

x 1 – 95% (350 lbs)

Joker Sets

x 1 – 105% (385)

x 1 – 110% (400)

x 1 – 115% (425)

Accessories

Reverse Hypers – 5 x 10

Heavy DB Row – 5 x 10 each

Heavy Cable Row – 5 x 10

January 30, 2018
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Shinn Workout 01.30.18

Another solid lifting session in the books. Definitely feeling more comfortable overhead, just need to get stronger in the bottom position of the snatch. Something I’ve lea

Week 4 Day 2

Warm Up

Bosu Ball Series- 3 x 5ea

Sots Press- 3 x 10

Overhead Squat- 3 x 10

Core Lifts

Snatch Grip Push Press- work to 3RM, then -10% for 3, worked up to 220lb, drop set at 200lb

Snatch Balance- 5 x 5, did all my sets with 115lb

Accessories

Barbell Rollout- 3 x 10

In & Outs- 3 x 10

January 29, 2018
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Shinn Workout 01.29.18

Today felt rough but strong. The past few weeks I’ve been catching my snatches high to focus on bar path and now I’m starting to go full depth.

Week 4 Day 1

Warm up

Monster Walks- 3 x 12ea

Iso Clam Shell- 3 x :30ea

Banded Deadbugs- 3 x 12ea

Core Lifts

Hang Snatch from above the knee- work to 3RM, then -10% for 3, worked to 135lb, drop set at 120lb

Back Squat- take -10% of best 5RM for 5 x 5, sets at 275lb

Snatch Pull- 3 x 3 work up, sets at 225lb, 245lb, 265lb

Accessories

Hanging Knee Raise- 3 x 15

Turkish Get Up- 3 x 4ea

KB Front Rack Step Up- 3 x 6ea