SSST
140 – will improve
comment 0
Bishop 10-04-19
Dynamic W/u
Then:
Squat – 1×5 @ 165, 1×5 180, 1×5 205, 1×20 @ 100#
Then:
Press – 10×5 @ 100#
Then:
5 rounds – 5x weighted chin ups @ 25#, 20 face pulls, 20 shrugs @ 50# kbs
LaBrake 10.04.2019
AM: reverse Hypers then 5×20 back squat @ 95
PM: stretch n roll, 3 ladders to 5 KB clean and press @ 32kg superset pull ups
Then 3×6 db bench @ 80 super set 3 pull ups
Then light DB bench and curls
Then 10 rounds 5 tire flips 5 burpees
Off to Cali. See you in a week.
Burger -10/3/19
10/3 – Legs (Lots of squats)
Deadlift – 15, 6, 6, 6, 6,
Backsquat
20 – 135 lbs
12 – 185 lbs
10 – 200 lbs
8 – 225 lbs
6 – 240 lbs
4 – 270 lbs
Hamstring Curls – 5 x 10
Leg extensions – 5 x 12
Bishop 10-03-19
‘Pissed off Girlfriend’
1 mile run
Then:
10 rounds:
1min step ups with 25# DBs
30sec Iso squat hold
Then:
12 minutes TGUs w/ 35# KB
Then:
10 rounds:
1min run
5 box jump/depth drop
LaBrake 10.03.2019
Last night I did 5×10 OH press @ 85 and some curls.
Today was stretch, then 3 rounds of KB warm up then
Work up to 275 lb deadlift in sets of 10 then
10 min of 2 reps every :30
Then 3 round of apartner workout row,curl,press 25lb db 10 times with FLR as rest
Sauna, 188BW
Bishop 10-02-19
Dynamic W/U
Then:
DL: 1×5 @ 195, 1×5 @ 220, 3×5 @ 250
Then:
Bench press: 1×5 @ 135, 1×5 @ 155, 5×5 @ 170#
Then:
Bent over row 3×10 @ 110#
Curls 3×20 @ 30# Dbs
Then:
Abs with the wife
Maegan & Troy Burger – 9/30/19 – 10/1/19
9/30/19 – Monday Chest/Back
Bench Press – 30, 12, 10, 8, 6
Maegan was able to get to 65 lbs on the last set, I was able to get to 225 lbs
Incline Bench Press – 10 x 4
Cant remember weight that was done
DB Chest Flys – 5 x 10 – 8-10 Push up in-between each set.
Troy: 40lb DBs
Maegan: 10lb DBs
Rows (Wide grip right into Close grip) – 5 x 10/10
Lat Pull downs – 5 x 8-10
Pull ups 5 x 8-10
ABS
10/1/19 – Shoulders and Arms
DB Shoulder Press – 20, 10, 8, 6, 4
Maegan was able to get to 25lbs on the last set, I was able to get to 75lbs
Face Pulls – 5 x 12
Front raises with DB – 5 x 10 each arm
DB Flys – 5 x 10
Upright Row – 5 x 10
Arms – Biceps and Triceps
DeSapio 10-1-19
Spooky Szn
5 Rounds: Assault Bike x 15 cals + 1 Round of DT (DLx12, Hang Clean x 9, Push Jerk x 6)
3 Rounds: DB Bench @ 55lbs x 20 + DB Bent Over Row x 15 each arm + Pullups 10/8/6
Pool PT for a couple hours afterwards: drown proofing, weight belt swim, treading, etc.
Bishop 10-1-19
Six rep Barbell Complex: DL, Hang Clean, FS, Press, Back squat, push up @ 85, 95, 105, 115
Then:
‘Ben Franklin’
5 rounds:
1 min KB swings @ 53#
20x cauldrons @ 30#
15x toes to bar
20x GHD sit ups
20x reverse hypers
SeaLab Fitness 