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Wickes 2/17

Did gym Jones movie mass during the last month. Didn’t post because the workouts are long and I didn’t want to retype. My b

2day:

Standard leg warmup

10min stair climber

Work up to 1RM back squat

In between weight increases I did 10 pull-ups

Then:

4 rounds

10 BB straight leg deadlifts @135#

10 BB shrugs w/3 sec hold at top

7-10 weighted pull-ups @25#

Then:

4 rounds

10 decline sit-ups w/5 sec negative @35#

12 DB shrugs @75#

10 toes to bar

Then sauna

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Davlantis 2-17-20. Happy 217 day to the realest area code in Illinois

New 4-week cycle and I have the week off work, so It should be a nice start.

Dynamic warmup and prep. Heavy on the upper body warmup and movement prep, benching made me sore.

1 x 1 snatch @ 125lb

2 x 1 snatch drop sets @ 115lb

4 x 3 behind the neck jerk @ 195lb

4 x 3+6 speed back squat @ 165lb + BB good morning @ 115lb

3 x 5 seated box jump

2 x 10+60s+45s ea ab roll-outs + dead bug + side plank

Added some bicep curls to end out before cooling down and getting outta here.

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DeSapio 02-15-20

Squat

225 x 10

275 x 5

315 x 5

335 x 2

315 x 5

315 x 5

315 x 3

Strict Press

5 sets: 135 x 5

Hang Clean

5 sets: 155 x 10

Front Squat

3 sets: 225 x 5

Deadlift

225 x 10

315 x 5

365 x 1

405 x 1