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DeSapio 09-13-18

1 mile run on tready

Bench:

135 x 15

185 x 10

205 x 8

225 x 6

235 x 4

245 x 3

Incline:

135 x 10

155 x 10

170 x 8

185 x 8

200 x 4

Strict Press:

100 x 5

105 x 5

110 x 5

115 x 5

120 x 5

125 x 5

DB seated press: 3 x 10 @50lbs

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LaBrake 09.13.18

Ayy, posting the morning after and woof. Sore in weird places.

Typical warm up

2×10 DL @ 225

10 min 1 rep every :30 @315 (did a double on round 5, was a mistake)

5 rounds: 10 KB swings, 5 single Arm swings (ea), 5 snatches (ea) @ 24kg

5 rounds: 5 ab wheelies 5 push ups no rest

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DeSapio 09-12-18

Morning: 

5000m row

Jacob’s Ladder 10min

Evening:

Deadlift:

290 x 5

Ski 20 calories

300 x 5

Ski 20 calories

305 x 5

Ski 20 Calories

310 x 5

Ski 20 calories

315 x 5

Ski 20 calories

Clean-Front Squat-Press:

150 x 5

6 pull-ups

150 x 5

6 pull-ups

150 x 5

6 pull-ups

150 x 5

6 pull-ups

150 x 5

6 pull-ups

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LaBrake 09.12.18

warming up took forever today. I am incredibly sore from the squats and snatches. but I had to press on to defeat a former SeaLabber again.

roll-stretch-KB warm up- pull ups

10  each side w/24 kg kb alternating arms clean/press/snatch/windmill

6 each side w/32 kg kb alternating arms

max reps each arm @32 Kg KB press (10 on right, 8 on left (did 2 more to “balance” it)

2 min ez rowing

4000m for time (15:15.5)

2 min ez rowing cool down

sauna bb

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DeSapio Workout 09-11-18

9/11 WOD

2001 meter run – 8:50

11 box jumps 36″

11 thrusters @ 132lbs

11 pull-ups

11 power cleans @ 132

21 push-ups (never really done handstand push-ups so this was my sub)

11 KB swings @ 53lbs

11 toes-to-bar

11 deadlifts @ 220lbs

11 push jerks @ 132lbs

2001 meter row – 7:52

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Dat New-New

Burly boy szn is upon us. Starting it off with two months of the Jordan Stanley summer workout program to get my squatting and back ready for the heavy barbell work to come.

Also sprinkling in some explosive work with the Onnit Line backer program.

As the tempature drops I’m going to follow the ‘Westside for skinny bastards’ program or Jim W ‘5-3-1’.

The goal is to get to a BW of 210 currently at 190 and reach the strength I was at in college – back squat in upper 300s, front squat upper 200s. Bench press/push press upper 200s. Plan on eating around 3000cal day. I’ll add more if I need it, but I don’t want to throw on a lot of fat.

Big picture is I am trying to establish a training routine/structure back into my life.

P.S. Sorry I suck at posting frequently C.