Meet report.
[quote]byukid wrote:
Meet report.[/quote]
Nice write up and numbers. Good to see you had fun and learned things for the next time. That’s always important.
Barbell Squat:
135 lb x 8 reps
225 lb x 5 reps
315 lb x 5 reps
405 lb x 5 reps
455 lb x 5 reps
515 lb x 5 reps
Barbell Deadlift:
225 lb x 10 reps
Sumo Deadlift:
225 lb x 10 reps
Pendlay Row:
225 lb x 10 reps
I was going to do 5 x10 deadlifts, but it was more than I was expecting and squats took a lot out of me. So I switched to sumo and then pendlay rows because why not?
Standing Barbell Shoulder Press:
135 lb x 10 reps
155 lb x 10 reps
185 lb x 5 reps
225 lb x 3 reps
Bleh. Went for 225 x5 but my bicep gave out. It’s weird- my biceps fail a lot on pressing movements. I never quite understood why.
Cable Crunch:
150 lb x 20 reps
150 lb x 20 reps
150 lb x 20 reps
Barbell Bench Press:
45 x2 x10
95 x10
135 x10
185 x8
225 x5
275 x5
300 x5
Sets 1-5 were with fat gripz. 6-8 were just straight up no wraps or anything.
Reverse grip Bench Press:
135 lb x 5 reps
185 lb x 5 reps
225 lb x 5 reps
250 lb x 5 reps
I have to use an ultra wide grip on these. These were fun though.
Shoulder Dislocation:
monster mini x7 x6
Done super slow, between sets of benching. General shoulder mobility with a monster mini band.
Kroc Rows:
100 x 22/ side
Blast strap pushup s/s with fat man blast strap pullups:
3 x8/8
Fat man pullup with barbell
bw x10
Blast strap fallouts
bw x3 x10
Clean and Press:
145 x3 x1
175 x2 x1
Warming up. A few clean high pulls between. Also the first three with fat gripz
Deadlift:
235 x 5
325 x 5
415 x 5
505 x2 x1
535 x3 x1
Hack Squat:
315 x10
315 x10
315 x10
315 x10
315 x10
BBB with hack squats. Fun times.
Cable Crunch:
150 x20
150 x20
150 x20
Much harder to do than usual, probably because of the blast strap fallouts from thursday
Lat Pulldown:
195 x5
205 x5
215 x5
These sucked.
Squats
135 x10
225 x8
315 x5
405 x3
495 x3
585 x3
Squat lockouts
585 x3 x3
front squat
315 x3 x3
Dimel deadlifts
135 x10
225 x10
315 x5 x10
Standin Abs
Spud long ab strap
150 x50, 25
Bench
+fatgripz
45 x20
95 x10
135 x10
185 x8
225 x5
275 x3
-fatgripz
315 x3
335 x3
lots of band pull-aparts/ shoulder dislocations with the monster mini
Reverse grip bench
225 x5 x3
Pendlay rows s/s with ring pushups
135 x10/ bw x8
225 x8/ bw x8
315 x3 x3/ bw x3 x8
Close-grip incline bench
170 x2 x10
185 x2 x10
Tricep pushdowns
60 x10
90 x10
110 x3 x10
Wife got called in to work. Decided to go have some fun in the gym
Zerchers from pins
135 x8
225 x5
275 x5
315 x3
365 x1
405 x1
365 x2 x1
335 x3 x1
Shrugs
495 x5
585 x3
675 x10 x3
Reverse grip Incline Bench
135 x6
185 x6 x3
Pullups
Assisted with average band
3 x5
Power Snatch from hang
135 x3 x1
Deadlift
225 x5
365 x3
455 x3
545 x1
585 x2 x1
495 x3 x1
405 x1
OHP
135 x5
185 x5
225 x3
275 x1
Felt like my quad tore open on the last rep. Spend ten minutes grinding my it band with a lax ball.
Bench
135 x15
185 x6
206 x5
246 x3
266 x3
300 x6 x3
266 x8
226 x10
3-board press
316 x4
326 x2 (missed the third rep)
326 x3 (moved hands in)
Incline bench
185 x3 x6 (one set reverse grip)
Dips
BW x4 x8
DB Flyes
35 x3 x10 (2 sec pause and stretch at bottom)
lat pulldown s/s band tricep pushdown
100 x10/ light band x25
130 x10/ light band x25
130 x10/ light band x25
130 x10/ 65 lb x10 (cable w/ rope attachment)
Tate presses
65 x10
65 x2 x6
Standing Abs
spud long ab strap
160 x15, 20, 30
[quote]byukid wrote:
Felt like my quad tore open on the last rep. Spend ten minutes grinding my it band with a lax ball.[/quote]
That doesn’t sound fun, everything feeling ok now?
[quote]Patch2 wrote:
[quote]byukid wrote:
Felt like my quad tore open on the last rep. Spend ten minutes grinding my it band with a lax ball.[/quote]
That doesn’t sound fun, everything feeling ok now?[/quote]
Apparently. Did a lot of mobility work this week, so it’s definitely better. Also see today’s workout.
Box squats
225 x10 (started with 225, because I hate how long some of my warmups take)
315 x8
405 x5
495 x3
585 x1
635 x1- PR. Bench was at or just below parallel according to my mirror check.
Dimel deadlifts
305 x5 x10
Hanging leg raises
bw x10, 10, 15, 12, 10
[quote]byukid wrote:
Box squats
225 x10 (started with 225, because I hate how long some of my warmups take)
315 x8
405 x5
495 x3
585 x1
635 x1- PR. Bench was at or just below parallel according to my mirror check.
Dimel deadlifts
305 x5 x10
Hanging leg raises
bw x10, 10, 15, 12, 10[/quote]
PR! everything must be feeling ok, woo!
Zercher squats from pins
135 x2 x5
185 x5
225 x5
275 x5
315 x3
365 x10 x2
Shrugs
585 x5
675 x3
765 x7 x3
765 x5
Reverse Grip Incline Bench
135 x5
185 x5
225 x3
245 x2
185 x5 x3
Face pulls
60 x10
75 x10
90 x10
120 x10
Standing abs
160 x3 x25
Pendlay rows
185 x5
225 x5
275 x3
315 x10 x1
335 x8 x1
Military Press
135 x2
185 x3 x3
205 x3 x3
Box squat
315 x5 x10
Bench
45 x15
135 x10
185 x6
206 x4
245 x3
260 x3
301 x5 x4
330 x1
260 x8
225 x10
3 board press
316 x4
326 x2 x3
Reverse Grip Incline Bench
205 x3 x6
dips
bw x4 x8
DB flyes
45 x3 x10 w/ 2 sec pause at bottom
Tricep pushdown s/s lat pulldown
(75 x10/ 130 x10) x4 times through, no rest
Tate presses
70 x3 x6
Standing abs
200 x4 x10
Squat
225 x8
315 x6
405 x5
495 x5
555 x5
Dimel Deads
315 x5 x10
OHP
100 x5 x10
Standing abs
150 x4 x25
Elliptical
.5 mi, 13 minutes, high incline
Good girl/bad girl
215 x20
260 x20
305 x20
Other good girl/bad girl machine
215 x20
260 x20
305 x20
Pendlay rows
185 x5
275 x5
315 x3
365 x4 x3
OHP
135 x2 x5
185 x5
225 x3, 2, 3, 3
Leg Press
605 x5 x10
Zercher squats
135 x8
225 x8
315 x5
335 x3
365 x3
385 x5 x1
Shrugs
585 x8
675 x8
765 x4
765 x7 x3
DB Press
85 x15, 10, 5
Incline walking
5:00, 15%, .2 miles