bench
1x5 145
1x5 175
3x5 195
bench
5x10
bb row
3x10
band pressdown
150
DL (deload)
1x5 145
1x5 185
1x5 225
DL Snatch Grip
5x10
SSB GM
3x10
Abs Hanging Knee raise
3x15
KB OHP
3x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
BB Curl
2x20
Band Pressdown
100
[quote]hawkcapt1912 wrote:
Band Pressdown
100
[/quote]
You’re gonna wear out the bands!
squat (deload)
1x5 135
1x5 170
1x5 205
ssb sq
5x10
rdl
3x10
abs - hang knee raise
3x15
Couple cool things happening at 22nd St Barbell today. Beau Moore moved to town. He came in to bench today. Thinks he’ll be joining our crew. Also, Jim Grandick and the Big-Iron crew came over to squat today. They are friends of our and are cool through and through. They gave our monolift a real test.
Damn, you get to hang with a seriously strong crowd. Very Jealous.
Bench
1x3 170
1x3 195
3x3 220
bench
5x10
bb row
3x10
band pressdown
150
Beau Moore is a great guy and strong as a bull. I’ve competed with him and at his competitions before. Looks like your gym is growing and getting better and better.
DL - crappy bar, no belt
1x3 235
1x3 270
3x3 310
trap bar dl - narrow stance
5x10
camber gm
3x10
abs - hang knee raise
3x15
KB OHP
3x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
100
squat
1x3 225
1x3 260
3x3 295
sq
5x10
rdl
3x10
abs - hang knee raise
3x15
strength coming back, mental strength coming back
Bench (deload)
3x5
bench
5x10
bb row
3x10
band pressdown
150
Great to see the mental focus is happening for you. I think that’s the most important thing and the strength and power must follow.
DL deficit
3x5 265
snatch grip dl
5x10
camber gm
3x10
hang knee raise
3x15
KB OHP
3x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
Bb Curl
2x20
Band Pressdown
100
squat
1x5 215
1x5 245
3x5 280
squat
2 of 5 x10
coming down with cold or some crap. throat scratchy & head congested. took two of everything before going to the gym. felt like crap squatting. shut it down. home to eat and sleep this afternoon. may have something to do with training=getting drenched w/sweat & jumping into car w/windows down for the ride home. Also, my wife and kids like the house at meat locker temperature during the summer. Also sleep under ceiling fan. Can’t wait for fall & winter to get here.
Stayed up too late watching CAPO. Head cold has settled in chest. Took a handful of meds and off to bench.
bench
1x3 160
1x3 185
3x3 210
bench
5x10
bb row
3x10
band pressdown
150
Tris are fried. Helping the wife make creole. Gonna be a good night.
dl blocks pulls (3" or so)
1x3 260
1x3 300
3x3 335
trap bar dl
5x10
camber gm
3x10
abs - knee raise
3x15
A new power rack showed up today. Training partner has side business (Bulldog Power). he makes competition benches, racks, prowlers, bars, etc. It’s a beefy mofo. We now have 4 power racks and a monolift in our little slice of heaven.
What did you think of Sam Byrd’s squat? I saw a video of him wrapping his legs. The way they were wrapped I bet he got 20-30 lbs out of the wraps.
KB OHP
1x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
100