dl
1x3 280
1x3 300
1x3 +2 330
deficit dl
4x6
bb curls
2x20
bench
1x3 200
1x3 225
1x3 255
bench
3x10
tricep pushdown
4x10
rotator bar p[ulldowns
3x10
next week normal. will work up to openers 11/6 - 11/10. meet on 11/19. weight 224.
ssb squat
1x5 225
1x5 260
1x5 295
ssb
3x10
Way to get after it…look forward to seeing you put up some numbers in November.
Corey, thanks. We’ve got a pretty good training environment.
Keep up the bicep rehab. You’ll come back stronger. That 600 raw bench will keep you motivated.
OH Press
1x5 95
1x5 110
1x5 +2 120
OH DB press
5x10
BB row
4x6
tricep press
3x15
[quote]hawkcapt1912 wrote:
Corey, thanks. We’ve got a pretty good training environment.
Keep up the bicep rehab. You’ll come back stronger. That 600 raw bench will keep you motivated.
[/quote]
Throw in a 750 squat and dead and we got a deal…lol.
Kevin…where you been? Slacking?
dl
all double oh
1x5 245
1x5 280
1x5 315
rack pulls
4x3
bb curls 2x20
[quote]wyllie1 wrote:
Kevin…where you been? Slacking?
[/quote]
Damn, getting called out by a teammate. Thanks for keeping me accountable. Off @ 4:30 and beeline to 22nd St Barbell.
Thursday same time.
Work up to squat opener on Sunday, Bench Tues & DL Thurs.
[quote]hawkcapt1912 wrote:
[quote]wyllie1 wrote:
Kevin…where you been? Slacking?
[/quote]
Damn, getting called out by a teammate. Thanks for keeping me accountable. Off @ 4:30 and beeline to 22nd St Barbell.
Thursday same time.
Work up to squat opener on Sunday, Bench Tues & DL Thurs.
[/quote]
Now that’s what I am talking about! SFW!
bench
1x5 185
1x5 210
1x5 240 (1st rep paused)
bench
2x10
rotator bar pulldowns
2x12
tricep swiss bar skull crushers
2x15
[quote]hawkcapt1912 wrote:
bench
1x5 185
1x5 210
1x5 240 (1st rep paused)
bench
2x10
rotator bar pulldowns
2x12
tricep swiss bar skull crushers
2x15
[/quote]
You in Saturday or Sunday for training? Looks like a decent crew both days…
[quote]wyllie1 wrote:
[quote]hawkcapt1912 wrote:
bench
1x5 185
1x5 210
1x5 240 (1st rep paused)
bench
2x10
rotator bar pulldowns
2x12
tricep swiss bar skull crushers
2x15
[/quote]
You in Saturday or Sunday for training? Looks like a decent crew both days…
[/quote]
Iowa City tomorrow to watch Meatchicken kick our arse. Be in Sunday to work up to opener in Squat. May have to break out the fatboy singlet.
Have a good time. Pat is heading up there as well…I will make sure there is a camera there Sunday. LOL.
squat
worked up to opener 350. free and easy. no knee wraps.
weight 227. dammit.
[quote]hawkcapt1912 wrote:
squat
worked up to opener 350. free and easy. no knee wraps.
weight 227. dammit.
[/quote]
I wouldn’t worry too much about the weight…7 lbs isn’t anything. The opener would have been more of a concern and since you crushed that, no worries! Time to dial it in for the meet. Your hard work is about to pay off! SFW!
bench & dl opener tonite
bench 245, went up smooth
DL 365, smooth
weight @ 226. focus on stretching/foam rolling, diet and rest for next 10 days.
weight 223
weigh in week from tomorrow
weigh in 11/18 / meet 11/19
weight 223