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Burger – 1/16

Back Squat – TM = 295

x 10 – 135 lbs
x 5 – 155 lbs
x 3 – 155 lbs
Working Sets
x 3 – 205 lbs (70%)
x 3 – 235 lbs (80%)
x 3+ -265 lbs (90%) I did 4 reps
AMRAP – 205 (70%) – 11 reps

4×10 – Hamstring Curls
4×10 – Calve Raises
4×8 each – REFSS

Abs/Core

Stretch

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Burger – 1/15

Bench Press – TM = 245

x 10 – 105 lbs
x 5 – 115 lbs
x 3 – 135 lbs
Working Sets
x 3 – 170 lbs (70%)
x 3 – 195 lbs (80%)
x 3+ -225 lbs (90%) I did 4 reps
AMRAP – 170 (70%) – 10 reps

5 x 10 – DB Flys 35#
5 x 10 – Light Incline bench – 135#
5 x 10 push ups

Abs/Core
Stretch

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Burger – 1/14

Deadlift TM = 345 lbs

x 8 – 135 lbs
x 5 – 185 lbs
x 3 – 200 lbs
Working Sets
x 3 – 241 lbs (70%)
x 3 – 275 lbs (80%)
x 3 – 310 lbs (90%)
AMRAP – 241 (70%) – 10 reps

5 x 10 – Cable rows
5 x 10 – Lat Pull downs
5 x 10 – Pull ups

Abs

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LaBrake 01.15.2020

Week 2 day 2

Warm up: 10 squats, 5 push ups, 5 jump squats, 15 reverse Hypers

2×10 back squat @ 145

5 rounds 10 KB press ea arm @ 24kg, 5 pull ups

Pulled the same muscle in my neck on both sides so idk what’s going on

UPDATE: PM SESH!!!!!

Warm up: 10 squats, 5 push ups, 5 jump squats, 15 reverse Hypers

2×10 back squat @ 145

5 rounds EMOM 5 Pull ups 10 Curls, 10 OH Press @ 35s

5 rounds (1 turkish get up ea side @ 24kg, 5 push ups)

4 rounds 30 seconds hard running on curve treadmill, 1 min rest

sauna