Monday: Bench and other stuff
Bench
10x135
5x165
1x185
5x205
3x225
3x245
1x275
5x225
Wide Grip Pull Ups
10,10,10,9,9
Seated DB Bench
12x40
12x50
10x60
Alt hammer curls
3x10x55
HS Iso-Front Lat Row
8x45/side
8x70/side
8x90/side
8x115/side
Deads:Tuesday
5x135
5x185
5x225
5x275
5x315
3x335
3x365
3x395
1x425
2x395
3x365
6x336
8x315
EMOM Deads
7 rounds of 3x275
Thursday: Rep squats and Core
Squats
10x135
5x145
5x165
5x185
5x205
5x225
8x3x245
5x225
8x205
8x185
8x165
Paloff Presses
6x12x35
Joe,
These EMOM deadlifts seem like a form of self abuse, normal deadlifts suck but at least you can have an ice cream cone in between sets, sets of 3 every 60 seconds just sounds like something my priest would assign after a particularly bawdy trip to the confessional.
Awesome shield, run, and effort in the fight and nice lifting to boot.
Thanks guys, I’m just trying to stay in the game as long as possible.
Friday
Lots of incline benching, curls, front/lat raises and db presses
Saturday: squats
10x145
5x165
5x185
5x205
5x225
3x245
3x265
1x290
1x325
1x345
1x365
1x325
Rack Pulls * just below knee
5x135
5x185
5x225
5x275
3x315
3x365
3x405
3x455
1x500
T-bar Rows Horizontal grip
10x45
10x70
10x90
10x115
10x135
10x160
T-bar Rows low grip
10x45
10x70
10x90
10x115
10x135
10x160
Lots of light weight reverse hypers.
Tuesday: Deads Weight 191
5x135
5x185
5x225
5x275
5x315
3x345
3x375
2x405* should have been three by I started cramping on the first rep
3x375
6x346
8x315
3x5x315
EMOM
10x3x275
Still gassed from this 12 hours later this morning.
There’s a good reason you’re still gassed 12 hours later. After all those deads and then the EMOM dead I would be hurting too. Hurtin’s good sometimes though.
Joe, your volume is truly amazing. That is so much work.
I had to lookup EMOM. The first result had “crossfit” in the 1st sentence. I just closed the browser…lol.
Great job!
Squats Weight: 186
10x135
5x165
5x185
5x205
12x225
5x245
3x265
1x285
1x305
1x335
1x360
1x285
3x265
5x245
8x225
T-bar rows Neutral grip
12x45
12x70
12x90
12x115
12x135
12x160
T-bars low grip
12x45
12x70
12x90
12x115
12x135
12x160
Reverse hypers
lots@low weights
Good training and fighting Joe. Nice to see that you’re still at it so hard.
Looking good as ever.
Banging out the volume on the squats! Looking good, nice work.
Nice work Joe, your volume is as astounding as ever.
I am an EMOM fan.
huge volume - good work Joe