Have you look at the picture of Chad Waterbury at 255(30 things Waterbury said)? He looks like a big guy with big bones who never actually trained…I know, who am I to judge with my atrophic anorexic body!
09-10-23
Snatch warmup
barx5
95x5
135x4
155x1
Squat
135x5
185x5
225x5
245x5
275x5
295x5
315x3
315x3
CGBP form rack
135x6
185x5
225x4
225x3
Circuit
Pullups BW + 30x6
Dips BWx5
Cable crossover 80/95/110
Tried twitch reps, felt weird.
5 days off training.
09-10-29
Snatch
barx5
95x5
105x5
115x5
125x5
135x4
145x4
Squat
145x5
225x5
275x5
295x5
315x5
335x3
Leg extension
95x20
95x20
RDF
25x12
30x12
35x10
09-10-31
Good day at the gym
Power snatch
95x5
135x3x13
Front squat
135x6
225x3
235x3x12
CGBP
barx6
135x5
205x3x8
09-11-02
Sumo deadlift
135x6
225x5
315x8
315x9
315x2
315x6 (total 25)
Hip thrust
135x10
225x10
225x10 (total 20)
Shoulder press
Barx6
95x5
135x8
135x9
135x5
135x2
135x1 (total 25)
Lateral raise
20x8
20x8
20x4 (total 20)
RDF
30x10
30x10 (total 20)
09-11-05
Back squat
135x5
225x5
295x9
295x8
295x8 or 9 (total 25)
Leg extension
115x20 with pause at top
Neutral grip chin ups
BW+30x9
BW+30x5
BW+30x6
BW+30x5 (tot 25)
Incline DB curls
30x10
30x8, r/p x2 (tot 20)
Reverse curl (elbow flexor were pretty fired by then)
57x6
57x5
57x5
57x4 (tot 20)
24 hrs shift tomorrow (shit…)
09-11-07
CGBP
135x6
155x5
175x5
195x9
195x7
195x5, r/p 2
195x3 (tot 26)
Incline bench
155x8
155x5 (tri’s were pretty fried)
135x8 (tot 21)
Low to high cable fly 1½
80x6
80x6
80x5
80x4 (tot 20)
Bent over row
135x8
185x3
205x9
205x8
205x9 (tot 26)
Pull over
50x10
50x10 (tot 20)
Shoulders felt weird and achy during P-O
I’ll find something else
Tricep stretch 60sec
Back and arm stretch 60 sec
09-11-09
Shoulder + Hips
Shoulder press
135x10
135x10
135x7
135x3 (tot 30)
Lateral raise
20x12
20x10
20x4 (tot 26)
RDF
30x15
30x12 (tot 27)
Sumo deadlifts
135x5
225x5
335x10
335x9
335x7
335x4 (tot 30)
Hips thrusts
225x6
225x10
225x10 (tot 26)
see next post
09-11-12
Front squat
135x5
185x5
225x5
275x3
275x3
275x3
Back squat
295x5
295x5
295x5
295x4 (tot 19, wish I could’ve done more)
Leg extension
95x25
Neutral grip chinups
BW+30 x 6
BW+30 x 6
BW+30 x 6
BW+30 x 5
BW+30 x 3 (tot 26)
Incline curls
30x10
30x8
30x7 (tot 25)
Reverse curls
57x6
57x5
57x8
57x7 (tot 26)
Strech back + bi x60 sec x2
Strech quads x30 sec
09-11-13
CGBP
Barx6
135x6
195x11
195x8
195x6
195x3
195x4 (tot 31)
Incline BP
135x10
135x10
135x6 (tot 26)
Low to high cable flies
90x8
90x8
90x8 (tot 24)
BOR
135x10
155x6
205x10
205x10
205x10
Rhomboid pulldowns
80x8
80x8
80x9 (tot 25)
Spider rows
85x8
85x8
85x8
09-11-15
Shoulder press
135x12
135x8
135x4
135x6
135x4, dropped the 5th halfway (tot 34)
Lateral raise
20x12
20x12
20x10, mega burning
Rear delt flies
30x12
30x12
30x12
Deadlift
225x6 sumo
335x6 sumo, switched to conventional
335x7
335x6
335x6
335x5
335x5 (tot 35)
Didn’t fell like doing hip thrusts after all those deads
Shoulder stretch 30sec x2
Lat stretch 30sec x2
Tri stretch 30sec
Shoulder press…is it Seated Barbell military press or standing BB military press? If you dropped the bar, I hope for you that’s Standing military press!
09-11-18
Shit day at the gym. I animated a conference today, it drained a lot in me. I stil went to the gym, sometimes I’m surprised of what I can do when I’m tired. Not today…
Squat
135x5
225x5
245x5
275x1
315x1
335x1
295x8, set the security bars too high, kept hitting them on the way down, took out my focus
295x6
295x5
295x1, didn’t have enough focus
225x10
Neutral grip chin
BW+30 (about 210 lbs) x8
BW+30 x8
BW+30 x8
Incline curls
30x10
30x10
30x8, r/p, x2
Reverse curls
57x8
57x8
57x8
57x6. Piss poor form on all sets, at least there was a guy doing rows with rounded back.
09-11-25
Shit day at the gym and at work, for the third time. I hope I’ll bounce back soon enough.
Military press
Funtionnal iso 95lbs x15sec
5x95
F-I 95x15 sec
5x105
F-I 95 x 15 sec
5x115
F-I 95x15 (pins higher)
4x125
F-I 95
Machine shoulder press
95x10
110x10
125x12
Single arm iron cross
20 lbs x 20 sec x both arms
Rear delt machine
90x15
105x15
95x15
Pullups x10
Scarecrow with 15 lbs x6
Curls x10
Scarecrow w/ 15 x 6
09-11-29
CGBP
135x5
185x4
225x3x3
Deadlift
225x3
315x3
365x3x3
Front squat
135x5
255x3x3
Lateral raise
20x12x2
40,03 min
Deadlift 365 lbs three times…I’ll try to do better this week!
09-11-30
CGBP
155x6
185x5
225x3x3
Deadlift
225x3
315x3
365x3x3
Front squat
135x4
255x3x3 (short pause in the sitting position, 6th rep looked ugly, with a step forward)
took 34 min
Lateral raise
20x12x2
Completed with shoulder press with same weight for post-exhaustion
09-12-02
Front squat
135x4
255x3x3 with pause at botto,
Deadlift
225x4
315x3
365x3x3, DL felt harder today, low back be tire but I’ll work through
CGBP
135x5
185x4
225x3x3
took 36 mins
FS & DL are about 87% 1rm and cgbp is ~91% 1rm
Lateral raise
30x10
30x8, completed with shoulder press with same weight
You’re still strong on the front squat: 255x3 with a pause at the bottom!