January 29, 2019
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LaBrake 01.29.2019

after accidentally taking monday off I was back at it like a bad habit.

rolled out, typical warm up + pullies

Warm up box jumps (basically just watned to show out, 48 inches)

Back squats 1 x 5 @ 135, 1 x 5 @ 185, 1 x 5 @ 225, 2 x 3 @ 245

3 x 1 @ 275 (didn’t feel impossible, slowly getting back in it)

1 x 30 @ 135

DB Bench 1 x 8 @ 70, 3 x 5 @ 80, super set with pull ups, 2 x 30 @ 25, super set with 10 curls

30-20-10  Med Ball Slams @ 25, Sand Bag Step Ups @ 40, Sand Bag Straight Leg Sit Ups, KB Snatches @ 24kg

Some Box Jumps + some depth drops and depth drop box jumps

Sauna

 

January 29, 2019
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1-29-2019 Bishop Workout: Suh

3x

10 kb swang

5 goblet squat

5 pullups

3x

2-3-5 bench press @ 165

3x

6ea bent over row @ 75

2-3-5 single arm shoulder press @ 40

3x

3rep BB complex: bent over row, hang clean, front squat, push press, back squat, good morning @ 115

1x

30rep back squat @ 115

January 28, 2019
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Tiemann Workout 1/28/2019

Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

Deadlift / Hang Clean

1 x 10 at 45

1 x 6 at 95

3 x 6 at 135

2 x 5 at 155

1 x 5 at 185 (deadlift only)

Leg raises in between sets

Then

weighted crunches

turkish get-ups

Ab Set

500 m swim

January 28, 2019
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Tiemann Workout 1.27.2019

Weekend Pain Cave, Day 2:

Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

Decline Bench

1 x 45

3 x 8  at 95

3 x 3 at 135

3 x 3 at 155 (5 on last round)

worked in between bench rounds

3x

10 x Heavy Row at 130

15/12/10 x Lat pull downs 100/115/130

10 x incline crunches with twist

Then

Ab set with planks

1500m swim

Run

3.25 Miles 26 minutes 55 seconds

8:17/mile

January 28, 2019
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Tiemann Workout 1.26.19

Weekend Pain Cave, Day 1:

Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

3x

15/12/8 x DB Bench 40/50/60

5 x YTWL’s 7.5

10 x Back Flys 20/22.5/25

10 x Chest Flys 20/22.5/25

10 x Closed DB Bench 20/22.5/25

Then

3x

10 x Back/ Oblique raises 50/55/60

12 x Tricep Pull downs

10 x skull crushers 30/40/50

8 x SA DB Rows 55/60/65

Then

Squat Set

10 x 45

2 x 5 front squat then back squat 135

3 x 3 back squat 185

1 x 3 225

I did swimmer shoulders and Bulgarian Split squat between sets

Then

Ab Set

1500 swim

and finished it off with a 7.7 mile bike ride.

 

I also requested they lowered the pool temperature, to which the gym obliged

 

January 24, 2019
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LaBrake 01.24.2019

Pushed my self a little harder today but still not feeling as strong in the squat department.

rolled out, typical KB warm up + pull ups

1 x 5 @ 135, 5 x 5 @ 225 Back squat

1 x 10 @ 135, 1 x 10 @ 225, 2 x 3, 2 x 2 @ 315 Deadlift

3 x 12 DB bench @ 70

DB bench + curl play @ 20 lbs

sat on the spin bike until i hit 1000calories.

stretch, sauna

January 23, 2019
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LaBrake 01.23.2019

back in the lab for day two of flu recovery week.

legs and hips were a bit tight so went for an upper body blast.

Rolled out on the vibrating foam roller, always a treat.

Typical KB warm up + pull ups

6 rounds of KB clean and press ( 1 @ 40 kg, 2 @ 32 kg, 3 @ 24 kg) each round superset with two pullups

chilled for a moment,,,

30-20-10 (only 10 for the sit ups) Ball Slams @ 25lb , step ups @ 40 lb sand bag, sit ups with sand bag.

Stretch