Bench Press:
188 x 10
188 x 10
210 x 8
210 x 8
219 x 6
219 x 6
Squat:
205 x 10
225 x 10
245 x 5
265 x 5
Deadlift:
225 x 10
245 x 8
265 x 6
275 x 6
285 x 6
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Burger Workout 01.10.18
Today is an off day for me. The past 3-4 days has been rough on my body and I need a break from the heavy Lifting. I want to make sure that my body is ready to go on the 5/3/1 Program starting Monday.
Todays plan:
Roll out – for at least 20 minutes.
Stretch/Mobility – for at least 20 minutes.
LaBrake Workout 01.10.18
Dropped a nice little 7:03 on my 2000m row which I think is a PR. It hurt really bad, the little muscles in my feet are sore from it. Needless to say, swimming this morning was a serious challenge. Maxed out my heart rate on the 6x100s free and then on the pull as well. I want to eat everything in sight but gotta keep that calorie deficit, ya dig. Taking the afternoon off. Un Amor.
Swimming!
400 Swim, 4x100s Drill/Swim by 25 IM order, 4x50s kick scull
4x50s IM order @ 1:00
6x100s IM 3@1:30, 2@1:20, 1@1:10
100 EZ
6x100s Freestyle 2@1:15, 2@1:10, 2@1:05 (did not make the last two)
100 EZ
6x100s Pull 1@1:05, 2@1:10, 3@1:15 (did all of these on the 1:15)
cool down
LaBrake Workout 01.09.2018
Today is accessory work and stretching. My hips and hamstrings are a little tight from yesterday but I slept for 10 hours last night (sorry, boss) so I am well recovered. Sitting all day is going to be a huge challenge with the high deadlifting volume.
I plan on stretching and rolling for 10-15 the complete my workout as fast as possible.
Stretch
Then
3 rounds (10 KB Swings, 3 Prying Goblet Squats, 4 Half Kneeling Halos Each Side (24kg))
then
3 x 10 Hang Clean @ 60KG
then
10 rounds (3 Pull Ups, 10 Pendlay Rows, 10 Shrugs, 10 Reverse Hypers)
Then
2000m Row shoot for 7:10
Shinn Workout 01.09.18
Week 1 Day 2
This is my bro workout for the week. Just lots of pressing and arms.
Warm Up:
2 scoops of Assault
Core Lifts:
DB Bench Press- 5 x 5, worked up to 75lb DBs
Push Press- work up to 3RM, then -5% & -10% for 3, worked up to 175lb, drop sets at 165lb and 155lb
Accessories:
Bent Over Row- 3 x 12
KB Curl to Press- 3 x 12
Tricep Push Down- 3 x 12
Burger Workout 01.09.18
A little bit of a press day.
Push Press
9 sets
x10 – Bar
x 5 – 100 lbs
x5 – 110 lbs
x5 -115 lbs
x 5 – 135 lbs
x 5 – 145 lbs
x 5 – 155 lbs
AMRAP – 125 lbs
DB Shoulder Flys 4 x 10
Face pulls 4 x 12
Arms and Triceps
DeSapio Workout 01.08.18
SFPA:
2 min Push-Ups: 75
2 min Sit-Ups: 79
2 mile run: 13min 26 seconds (Fuck running in the cold)
Deadhang Pull-Ups: 13
Shinn Workout 01.08.18
Week 1 Day 1
Warm Up:
500m Row
Contralateral Glute Bridge- 3 x 10ea
Front Plank- 3 x :30
Monster Walk- 3 x 10ea
500m Row
Core Lifts:
Hip Snatch- work to 3RM, then -5% & -10% for 3, worked to 135lb, drop sets at 130lb and 120lb
Back Squat- work to 5RM, then -20% for 2 x 5, worked to 290lb, drop sets at 230lb
Snatch Pull- 3 x 3, start at 100% best snatch and work up from there
Burger Workout 01.08.18
Roll out
Hip Mobility
Ankle Mobility
Legs
Front Squat 8 x 8 reps
Deadlift 3 x 5 reps
DB Lunges 4 x 8 each leg
REFSS – 4 x 8 each leg
Abs
Sit ups 4 x 25
rolling/Extensions with a stability ball 4 x 10
LaBrake Workout 01.08.2018
Got back in the pool today for a nice little splash. PM session will be stretching and deadlift.
AM Swim
400 swim, 300 pull, 200 kick, 100 scull
2 x 4 x 75s @ 1:10 (add a 25 of heads up free each 75, 2 rounds)
4 x 125 pull @ 1:50,1:45,1:40,1:35
10 x 75 kick @ 1:10
5 x 100 @ 1:20 (add a 25 of back stroke each 100)
100 ez
PM session
Stretch, then
Deadlift
120kg x 8 x 4
130kg x 4 x 1
140 x 2 x 4
155 x 1 x 1
