Explosive Bench in Smith
bar x2 x8
135 x2 x6
Plate squeeze and extend
2 ten lb plates 2x15
2 ten lb plates x12
Bench s/s with cross body curls
45 x12/ 40 x5/side
135 x8/ 40 x5/side
185 x8/ 40 x5/side
225 x5/ 40 x5/side
275 x4/ 40 x5/side
315 x3
315 x1
Monster Mini Banded Bench
45 x2 x8
95 x8
135 x3 x8
Face Pulls
50 x2 x20
70 x20
Fat man rows
bw x3 x8
How fast are your sprints on the treadmill?
I love Pallof presses, I hate ab work generally, but something about them make me feel awesome. For oblique stuffs, I’ve also been walking around with a weight in just one hand. The mere act of staying upright is difficult. Do you know of anything like that for different planes of motion?
[quote]Patch2 wrote:
How fast are your sprints on the treadmill?
I love Pallof presses, I hate ab work generally, but something about them make me feel awesome. For oblique stuffs, I’ve also been walking around with a weight in just one hand. The mere act of staying upright is difficult. Do you know of anything like that for different planes of motion?
[/quote]
Treadmill sprints are usually 6-7. I’m slow.
For the diff planes of motion- Like a reverse cable crunch?
Power Snatch s/s tricep pushdown
135 x8 x3 / 40 x8 x5
Push Press s/s with Face Pull
135 x8 x3 / 70 x8 x5
Power High Pull
135 x5 x5
Shrugs
345 x12
345 x7
345 x7
385 x6
385 x3
voyer shrugs
70 x12
80 x12
90 x10
100 x12
Curl s/s OH Extension
60 x8/ 60 x8
[quote]byukid wrote:
Treadmill sprints are usually 6-7. I’m slow.
For the diff planes of motion- Like a reverse cable crunch?[/quote]
I guess that means I’m slow too 
I googled that, interesting, I’ll have to try that.
My daily question dose:
I tried to make the cauliflower pizza and while it tasted awesome, it stuck to the pan like it was it’s savior. I even cooked it on wax paper. What am I doing wrong?
I’m Jelly of your shrugs.
[quote]Patch2 wrote:
[quote]byukid wrote:
Treadmill sprints are usually 6-7. I’m slow.
For the diff planes of motion- Like a reverse cable crunch?[/quote]
I guess that means I’m slow too
I googled that, interesting, I’ll have to try that.
My daily question dose:
I tried to make the cauliflower pizza and while it tasted awesome, it stuck to the pan like it was it’s savior. I even cooked it on wax paper. What am I doing wrong?
[/quote]
Did you preheat what you baked it on? Also, Pam.
[quote]DJS wrote:
I’m Jelly of your shrugs.[/quote]
I’m mad because I was doing 500+ lbs, but that was with a belt and with lots of anaconda and swof.
SKWATZ
45 x8
135 x8
225 x8
315 x8
405 x5
455 x3 x3
I decided to opt for lots of 455 instead of just hitting 495 for a double or triple today. feelsgoodman.jpg
Good Mornings
these sucked. I went way too heavy, but I’m stubborn
225 x3 x8
Ab fallouts
bw x3 x8
Shoulda done more, but I couldn’t think of anything that sounded appealing, and I didn’t want to set up for box jumps. Ah well.
Bench with fat gripz
45 x3 x8-12 (s/s with plate squeeze)
135 x8 s/s hammer curls 45 x5/hand s/s bent over reverse flies 45 x6
185 x8 s/s hammer curls 45 x5/hand s/s bent over reverse flies 45 x6
225 x8 s/s hammer curls 45 x5/hand s/s bent over reverse flies 45 x6
Bench
275 x5
315 x2 x3
275 x4
255 x5
TRX face pulls s/s TRX fat man rows
bw x3 x5/ bw x3 x5
Band Pullaparts
average band x a lot
Face Pulls
100 x 3 x alot of reps
Cable one armed shrugs
200 x3 x10
(right arm only- my shoulder was feeling weird, I did these to decompress is a little)
So, life has been crazy. Made the drive from Houston to Utah, been back in school for a few days. Finally got a workout in the new facility. It’s pretty nice. The only thing I don’t like are the new racks- they’re all HammerStrength and all have goofy j-hooks.
Squat
45 x5
135 x5
225 x5
315 x5
405 x5
455 x2 x3
Hack Squat
225 x14
225 x8
Standing Hamstring Curls
3 x10
Hanging leg raises
3 x12
Palloff Presses
30 s/ side
I dont know about the beardless version of the kid.
[quote]DJHT wrote:
I dont know about the beardless version of the kid.[/quote]
It’s a sad version of me. I have a face like unto a child.
Deadlifts
70 kg x5
110 kg x5
150 kg x5
200 kg x4
220 kg x2
240 kg x2 x1
Kroc Rows
100 lb x20/hand
Banded good mornings
Strong band x3 x8
Kayak rows s/s face pulls
70 lbs x 5 rounds/ 100 x5 x8
Rear delt flies
25 x3 x12
Band work- monster mini
Snatch Jumps x3 x6
Pull aparts x50
Bradford Press x3 x6
Snatch Jumps x10
Paloff Press
Super heavy x20 s/side
Heavy x20 s/side
Started a three week reverse band cycle.
Bench
135 x2 x10
225 x8
315 x5
315 x4
315 x8 (monster minis)
405 x5 (mm + strong)
455 x3
455 x1
Dumbbell Bench
70 + average band x5
90 x8
90 x5
Buncha band pull aparts
Face Pulls
70 x20
90 x20
110 x15
Lotsa mobility stuff, more band pull aparts.
Squats
135 x7
225 x6
315 x5
405 x5
495 x3
+strong band (reverse band setup)
495 x3
Hack Squats
225 x20 rest pause fashion- 11, 6, 3
Abs
Cable crunches x15
Hanging leg raises x20
Well, the reverse band quest goes well, BUT, I maxed out the bar tonight on deadlifts which leaves me wondering what to do next week- aim for rep maxes I guess.
Deadlift
135 x5
225 x5
315 x5
405 x5
(added strong bands)
405 x5
495 x3
585 x3
675 x2 x1
DB Rows
100 x12
100 x10
100 x8
Straight-arm Pulldowns
Some light weight x a lot, plus a little kayaking
Face Pulls
lightweight x30
BTN presses
45 x10
135 x2 x10
Bench
45 x7
135 x8
225 x8
315 x3
(added strong bands)
315 x5
405 x3
495 x0 (got it to about 4 inches off my chest)
455 x2, 1, 2, 1, 1 (cluster reps? kinda. <30 sec. rest between each go)
OHP
db- 80 lbs x3
bar- 155 x6
My hands were ripped up from deadlift, so the DBs were a dumb idea, and I couldn’t do much else
Rope Tricep Pulldowns
70 x6
90 x6
110 x6
130 x6
150 x6
130 x6
110 x6
90 x10
70 x10
40 x10
20 x20
skwatz
135 x5
225 x5
315 x5
405 x5
495 x3
(added strong bands)
495 x3
(added doubled monster minis)
585 x3
675 x3
Hack Squat
225 x2 x10
Lying Hamstring curls
60 x5
80 x5
100 x5
120 x5
140 x5
120 x3
100 x3
80 x3
60 x5
40 x8
Deadlift
135 x5
225 x5
315 x5
405 x4
495 x3
(added strong bands reverse)
495 x3
585 x3
675 x3 x1
Banded GMs
Strong band x3 x8
Bench
135 x9
225 x5
275 x3 x3