Bench
Bench
1x5 195
1x3 220
1x1 245 paused
1x1 275 paused
0x1 305 stuck @ 4-5’ off chest. partner said I didn’t drive heels at all.
BB Row
5x10 165
OH Press
2x10 95
Tricep Pushdown
5x10 70
cardio
15min eliptical
4x120’ prowler - 2 high, 2 low handle, no weight
6x120’ prowler - 3 high, 3 low handle, 25# each side
15min elitical
Deadlift
Pulled conventional. Groin never seems to not be hurting. My wife refuses to massage it. Second workout conventional. Always pulled sumo (shins to rings) in the past. Will continue conventional, kinda liking it…for now.
1x5 260
1x3 295
1x1 330
1x1 365
1x1 405 conventional PR of sorts
0x1 425
Form went to hell in a hand basket on the 425. Hips too high at set up. Hips then shot up, head stayed down…basically a stiff legged DL. Bar never got past knee. The fresh, max effort, dip of 'Cope didn’t even help. Next time…next time.
Front Squat
5x10 145
Kept stance shoulder width. Hips and groin thanked me.
Raining - no tire flipping
Good work. Congrats on the DL PR!
james
OH Press
OH Press
1x5 90
1x3 105
1x1 +2 115
Bench
5x10 160
Lat Pulldown
2x10 110
CGBP w/fat grips
3x15 115 unsure of weight to start at. will up weight in future. gona start these into rotation.
Shoulder not complaining about OH pressing.
Another prowler and another tire (smaller) showed up today.
Deload
SSB
3x5
GM w/SSB
1x10
Bench
3x5
BB Row
1x10
Deload
Deadlift
3x5
Front Squat
1x10
OH Press
3x5
Lat Pulldown
1x10
Squat
1x3 220
1x3 250
1x3 +2 280
Reverse Band Squat
1x1 335
1x1 365
1x1 405
GM
5x10 ssb
Focused on keeping arch. My right side is apparently dominant over my left.
Prowler
6 trips x 90’ w/90# total. 3 high handle, 3 low handle
There were 3 of us for the prowler. It ended up being a Chinese firedrill/relay. Death was an option, quitting wasn’t. I wasn’t right for @ 1/2hr - 1hr.
Training partner worked with me on some hip & hamstring things. I’m tighter than a drum.
It has become painfully obvious that my part-time training partners kick ass. I had always trained alone. They are taking the time to get me squared away.
Bench
Bench
1x3 185
1x3 210
1x3 +2 235
Bench w/weight releasers. 25# each side.
1x1 235 + 25 each side
1x1 255 + 25 each side
1x1 275 + 25 each side
DB Bench (against bands)
5x10 60
BB Row (supinated grip)
5x10 165
Reverse Flye sled pulls. I suck at these.
5 trips, 180’, 45#
This is one of my training partners and a glimpse into our funhouse.
cardio
15min eliptical
prowler - 3 high, 3 low handle, 90’, 50#.
10 min eliptical
I bet that prowler work had the heart pounding.
Deadlift
Conv DL
1x3 250
1x3 285
1x3 +2 320
DL against mini (+110# at top)
1x1 225 (double overhand)
1x1 245 (double overhand)
1x1 275 (mixed)
1x1 295 (mixed)
SSB GM
5x10
EZ Bar Curls
2x10
Lots of good work in here
jealous of the prowler- nice pulling.
OH Press
1x3 90
1x3 100
1x3 +2 115
OH Press
5x10
Lat Pulldown
5x10
Tri Pushdown
5x10
Squats
Squats
1x5 205
1x5 235
1x5 +2 265
SSB Squats
5x10
Prowler
6 trips, 90’, 3hi, 3lo, 50#
Helped knucklehead partner build chalk box out of 2x4 scraps. Spray paint barely dry before he starts chucking chalk blocks in it.
Bench
1x5 170
1x5 195
1x5 +2 225
BB Row
5x10
Flat Bench
5x10
Group is switching bench and oh press days. Will re-run current month srarting with squats on Saturday.
DL
1x5 235
1x5 270
1x5 305 forgot to to +2
SSB GM
5x10
Bar Curls
2x10
Farmers Walk Handles
12 x 120’ 50#
(forearms, traps, upper back fried)
Squat
Box Squat
1x3 220
1x3 250
1x3 +2 280
1x1 275 w/chains = 395 at top - ugly rep
1x1 275 w/chains = 395 at top
1x1 295 w/chains = 415 at top
SSB Squats
5x10
Prowler
6x60’, 90#, 3hi, 3lo handle
OH Press
OH Press
1x3 95
1x3 110
1x3 +2 125
Bench 3board lockouts
1x3 225
1x2 275
1x2 295
1x1 305
1x1 315
1x1 325
0x0 335
1x2 295
Pullups (Partners did 5X10)
1x10
1x8
1x6 (band assist)
1x6 (band assist)
1x6 (band assist)
Face Pulls
5x10
Good bench. How many people in your group?