Bench
1x3 165
1x3 190
3x3 215
bench
5x10
bb row
5x5
band pressdown
150
DL 4" blocks
1x3 270
1x3 305
3x3 345
DL trap bar
5x10
SSB GM
3x10
KB OHP
1x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
100
Missed yesterday’s squat session due to several factors. Did it today with my bench session. Cut down on the accessories. Felt kind of like a Sheiko session.
Squat
1x3 250
1x3 280
3x3 320
Bench
1x5 150
1x5 170
3x5 200
Alternated sets between:
3x10 squat
3x10 bench
bb rows
3x5
band pressdown
150
[quote]hawkcapt1912 wrote:
Missed yesterday’s squat session due to several factors. Did it today with my bench session. Cut down on the accessories. Felt kind of like a Sheiko session.
Squat
1x3 250
1x3 280
3x3 320
Bench
1x5 150
1x5 170
3x5 200
Alternated sets between:
3x10 squat
3x10 bench
bb rows
3x5
band pressdown
150
[/quote]
Looks like Sheiko too. Damn good lifting.
1/2 day at work, go to dentist, 3 fillings, can’t feel face, deadlift
dl
3x5 230
snatch grip dl - blocks
5x10
ssb gm
3x10
No grinding teeth on those deads I bet.
KB OHP
4x10
Alternating
BB Row 3x10
Lat Pulldown 3x10
Alternating
Tri Pushdown 3x10
BB Curls 2x20
Band pressdown
100
Turned 51 yesterday. Slept in today after broadcasting football game last night. Pizza night tonite.
Squat (deload day)
3x5
squat
5x10
rdl
3x10
sausage & mushroom or sauerkraut & canadian bacon is calling my name. fatboy is happy.
Bench
1x3 175
1x3 205
3x3 225
bench
5x10
bb row
5x5
band pressdown
150
Happy birthday! Pizza and football are always a good reward.
DL
1x3 250
1x3 285
3x3 325
felt light, nice to feel the groove again
trap bar dl
5x10
camber gm
3x10
KB OHP
4x10
BB Row
3x10
Lat Pulldown
3x10
Skull crusher
3x10
BB Curl
2x20
Band Pressdown
100
Squat
1x3 235
1x3 280
3x3 305
squat
5x10
rdl
3x10
Bench (deload day)
3x5
bench
5x10
bb row
5x5
band pressdown
200
I really like how programed your lifting is. Half the time I’m just winging it.
[quote]JoeGood wrote:
I really like how programed your lifting is. Half the time I’m just winging it.[/quote]
Joe, I have to have it this way. I’ll admit to having OCD but ADD may be lurking. I can’t wing it like others can.
deficit DL
1x5 195
1x5 235
3x5 275
need to bump the weight, it’s starting to come back.
snatch grip dl off 4" blocks
5x10
camber gm
3x10
Solid work sir. Any meets coming up?
[quote]jjackkrash wrote:
Solid work sir. Any meets coming up? [/quote]
Looking at Spring 2014. Either SPF or UPA. We actually want to host a meet in the upcoming year or so. It’ll probably be SPF.