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Burger – 1/20

Warm up.

Deadlift TM = 345 lbs

x 8 – 135 lbs
x 5 – 185 lbs
x 5 – 200 lbs
Working Sets
x 5 – 260 lbs (75%)
x 3 – 295 lbs (85%)
x 1+ – 335 lbs (95%) did 2 reps

Joker Sets
x1 – 365 lbs (105%)
x1 – 385 lbs (110%)
x1 – 405 lbs (117%)

AMRAP – 260 (75%) – 8 reps


4 x 10 – Wide grip BB row
4 x 10 – Close grip BB row
4 x 10 – DB Row – 70#

3 x 15 – Bicep Curls
3 x 15 – Hammer Curls

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Bishop 1-18-20

Kb play and power cleans for movement

Shrugs 8×135, 3x5x225 (5 three sec negative chins)” between sets)

Barbell curls, kn press, dips

Stretched for 15min

Swam – 1,300yrds

Starting 531 building the monolith on Monday. Round four here we go bb gainz train doesn’t stop.

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Bishop 1-17-20

Dead lift – 10×135, 5×225, 5×275, 5×315, 5×365, 2×405 kind of a dumb jump but eh was feeling good.

Incline bench – 5×70 drop set 5×50 x3rounds

3 rounds of Curls and dips

Stretched for 15min

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Davlantis 1-18-20

Dynamic warmup and prep

5 x 1 snatch @155lb. Missed the first by a hair, then couldn’t even get 135lb up.

I’m so deep in my own head about this lift. Hit 145 and 150 with ease warming up.

Gonna spend some time doing heavier overhead squats and snatch balance before I snatch again.

3 x 1 clean @ 225lb

2 x 3 back squat @ 280lb

Back squat for weight – 305lb

3 x 1 split jerk @ 245lb

3 x 10+10 Arnold press + plyo push-up

2 x 60s dead bug + 45s each – side plank

Cool down and head home

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Burger 1/17

Rolled out, some shoulder warm up.


BB Shoulder Press – TM = 185

x10 – 45 lbs
x8 – 75 lbs
x5 – 85 lbs
Working Sets
x 3 – 135 lbs (70%)
x 3 – 150 lbs (80%)
x 3+ -165 lbs (90%) I did 4 reps
AMRAP – 135 (70%) – 10 reps


SuperSet
4×10 – DB Light Shoulder Fly’s – 20#
4×10 – DB Frontal Raises – 20#

SuperSet
4 x 10-12 Heavy DB Shrugs – 75#, 85#, 95#, 105#
4×15 – Light DB Biceps Curls

I also did this Exterior Cable Rotation thing, strength the shoulders. did 3 sets on 8 each arm, low weight.

Rolled out and dipped out.

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Davlantis 1-16-20

Dynamic warmup and a little extra to open my hips up, they tight.

5 x 2 x 1+1 muscle snatch + overhead squat @110lb

3 x 1 clean from blocks @ 200lb

3 x 5 snatch grip, deficit deadlift @ 175lb

4 x 2 tempo front squat (3,1,3) @ 185lb

3 x 10+12 DB skull crushers + barbell curl