December 14, 2020
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Bishop 12.14.20

Finished building the monolith then deloaded.

Week 6 top sets: BS 5×5 @ 315, DL 3×5 @ 395, OHP 1×5 @ 145, bench 5×5 @ 235.

Bulked up from 199# to 212 maybe 215 at the heaviest. Going to cut back to 195 starting in January. Sitting at 208 right now.

Doing a 3 week smolov squat cycle with upper body accessories (I burnt the inside of my hand and can’t barbell)

Week 1 weights: 4×9 260, 5×7 280, 7×5 300, 10×3 315

October 26, 2020
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Davlantis 10-26-20

Haven’t lifted in a bit, Olympic lifts have felt stale recently so I’m leaving those to like 3 days a week, mixing it up with some GVT ideas in between.

Dynamic warmup

10×10 BB bench – 60-90s rest between rounds

10×10 BB row – 60-90s rest between rounds

3 x 12 DB flys

3 x 12 SA banded rows

Will be very sore for the next few days for sure

September 25, 2020
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Bishop 9-24-20

I’ve been a bad boy and haven’t been posting.

Tested deadlift for the BTM bulk with the boys. 410×2 unfortunately I don’t have anymore weight.

I finished two full cycles of 531. So, this week and next will be kind of a deload. switched to front squat and doing more hypertrophy work/wods so the body is ready for a powerlifting season.

Will post maxes – Cheers

September 24, 2020
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DeSapio 09-24-20

20 burpee + 1 Strongman Sandbag Over the Shoulder

19 burpee + 2 Strongman Sandbag Over the Shoulder

…

1 burpee +20 Strongman Sandbag Over the Shoulder

90lb Sandbag.

Goal was to complete within 1 hour. Got 1:00:36

September 22, 2020
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Burger 9/21/20

Lunch – (5k row)
2000k
3 min rest
1500k
3 min rest
1000k
3 min rest
500m

Back Squat –
x 10 – 135#
x 5 – 185#
x 5 – 255#
x 5 – 255#
x 5 – 255#
x 5 – 255#
x 5 – 255#

Push Press –
x5 – 135#
x5 – 155#
x5 – 175#

Pull Ups – 8 x 8-10
Bicep Curls – 5 x 15