Squat warmup/mobility shit Working sets 3×190 3×215 5×245 5×6@190 Then: Pull-ups 5×10 Stiff leg DL 4×10@155 Close grip BB landmine row 4×8@95
comment 0
All posts tagged “5/3/1”
Wickes 3/13
Deadlift warmup shit 135, 185, 205 5×215 5×230 10×280 5×8@215 Then Front squat 4×8@135 BB Shrugs with pause 4×12@185 GHR 4×12
Wickes 3/12
Standard warmup Bench 5×135 5×155 7×175 5×8@135 Bent row 4×10@135 Machine flyes 4×12 GHD 4×10
Wickes 3/10
Warmup Seated OH press 5@85 5@95 8@110 5×8@85 Lateral raise 4×15@20 Strict BB curls 4×10@60 Skull crushers 4×15@70
Wickes 3/9
Started 531 today Basic leg day warmup then 3 rounds: Stair climber 3min @ level 9 20 KB goblet squat @30# BB back squat 10@135 10@155 5@175 5@205 5@230 4×6@175 Pull-ups 5×10 Close grip land mine row 4×8@85 Straight leg deadlift 4×10@135
Bishop 11-01-19
Dynamic w/u Then: Squat – 1×5 @ 170, 1×5 @ 195, 5×5 @ 225, 1×20 @ 170# Then: Press – 15×5 @ 105# Then: Five rounds: 5 weighted chins @ 30#, 20 face pull, 20 shrugs @ 50# kbs
Bishop Workout 3/27/19
Jim Wendler 5/3/1 BTM Week 3 Day 1 Dynamic Warmup Squat: 1×5 @ .75, 1×5 @ .85, 5×5 @ .95 Press: 1×5 @ .75, 1×5 @ .85, 1×5 @ .95, 1xAMRAP .75 Chins Pull a parts Jumps
Bishop workout 3/25/2019
5/3/1 BTM Week 2 Day 3 Dynamic W/u Squat 1×5 @ .65, 1×5 @ .75, 1×5 @ .85, 1×20 @ .5 Press 10×5 @ .65 5 x 5 chins, 20 face pulls, 20 DB shrugs Stretches P.s. My monitor is still on strike.
Bishop workout 3/23/19
5/3/1 BTM Week 2 Day 2 Dynamic w/u Deadlift 1×5 @ .65, 1×5 @ .75, 3×5 @ .85 Bench press 1×5 @ .65, 1×5 @ .75, 5×5 @ .85 DB Rows 5 sets of 10-20 reps Curls 100 reps aka Brian Cushing Arm Day (10x… Read More
Bishop workout 3/19/19
Heart rate monitor hated the Bluetooth today. So, I can’t share the stats. 531 BTM Week 2 Day 1 Dynamic w/u Squat: 1×5 @ .65, 1×5 @ .75, 5×5 @ .85 Press: 1×5 @ .65, 1×5 @ .75, 1×5 @ .85, 1x AMRAP @ .65… Read More
SeaLab Fitness 