squat w chains again
bar 40lb chains
x8
x8
95 40lb chains
x8
x5
135 40lb chains
x3
135 80lb chains
x3
155 80lb chains
x3
175 80lb chains
x3
cambered bar box sqts
15" box
105x8
128x8
Sumo SLDL
95x8
115x8
135x8
everything was good today. Sqt depth is my main focus and its going well. No where to go but up. Sqt day has quickly become my favorite day of the week.
“Ya gotta keep on, keepin’ on.” -Joe Dirte… I added an e to the end, 'cause it sounds cool.
deads
135x5x2
185x5
225x3x2
245x1
275x2x3
kb row
24kg x8x3
chest sup single arm row
45x10x3
NG lat PD
90x10
120x8
130x8
140x8
rev hype
25x8
50x8
75x8
100x8
inc bench
95x8x2
115x8
135x8
bandpulls 10x4
seat db press
25x15
x12
x10
pullups
8,7,6
smith press
50x12
x10
x8
flat db press
35x12
40x12
50x10
db curls
tri ext
squats
SS Sqt BAr
85x8x2
135x8
155x5
155x5 belt on
175x5
195x5
215x5
box sqt
45x8
95x5
115x5
135x5
Sumo SLDL
95x8
145x5x2
leg ext
3 sets of 12 some weight i cant remember
went to see GI joe 3d with the boys. Ironman 3 previews look pretty awesome
deadlift
135x8
135x5
185x5
185x3
225x3
255x1
275x6
kb row
24kg x8x3
24kg x12
lat PD
90x10
120x8
130x8
140x8
1 arm seat row
45x10
55x10,8,6,4,2 (drop set)
rev hype
50x8
75x8x2
seated DB press
20# x30
x20
these seem to help my shoulder, low weight high reps
weight is hanging out right around 227, gotta get the mountain bike fixed. So I can hit some trails hopefully this weekend if weather permits…
squats
leg curls
3 sets
leg ext
3 sets
sqts
55x5x2
105x5
105x5
145x5
175x3
200x3
235x2
255x1
Sumo SLDL
4 sets x5
gonna do sum mtn biking tomorrow
mtn bike 5 miles up and down hills…
deadlift
225x2x10sets
asst.
pullups
kb row
lat pd
1 arm mach row
rev crunches
shoulder asst.
band int ex rotation
inc DB press
35x8
40x8
45x8
50x8x2
60x8
bandpulls 100reps
flat bench
45x8x2
95x5x5
wallslides
20x2
pullups
5x3
DB press
25x20x3
lying tri ext
25x10x3
rope PD
100 reps
eliptical intervals
10 rounds 15/45
squats
45x8x2
105x8
105x5
add 40lb in chain
105x3 40
135x3
165x3 80
185x3
200x1
pull thru
60x12x3
split sqts
5x3
This was a great session sqts where deep and the last single was strong. Look fwd to squating next friday.
Conv Deads
135x8
135x5
185x5
225x5
245x2
265x2
295x5
chins
8-7-5-3
kb row
24kg x8x3
lat pd
100x10
120x10
130x8x2
1 arm seat row
45x8x3
rev crunch
leg raise
rope crunches
inc DB press
35x8
40x8
45x8
55x5
60x5
bandpulls 100 reps
floor press
95x8x2
135x8
155x5
pullups
5,5,5,5
lying tri ext
25x8x4
30x8
35x5
rope pd
30 x 25
x20
x15
cable rope abs
rev crunches
SSB Goodmornings (off low chains)
85x8
85x5
135x5x3
155x5
175x5
SSB Sqts
175x8x2
leg exts
leg curls
back
lat pd 10x3
kb row 8x3
low row 12x3
Conv DL
135x8
135x5
185x5
225x5
275x5
315x1x3
ab roller
12x3
pullups
5,3,3,3
flat DB
40x12
45x12
50x5x3
bandpulls x75
inc DB
40x12
45x12x3
lying tri ext
25x10
30x10
done.tired.sore. need sleeeeppp… Glad tomorrow is Friday.
Squats
45x8x2
95x8x2
145x5
175x2
205x2
235x2x2
1.5 Squats
135x5x2
Leg Press
90x15
140x15x2
calf raise
100x12
150x12
200x12
Conv Dead 3/4" defiect
135x12
135x10
185x6
185x6 plus 40 chains
225x6x3 plus chain
3 min between sets
asst
KB rows
lat PD
low row
seat rows
got through this in about 45 mins, was pretty gassed…
flat DB press
35x12
40x10
45x10
50x8
55x6
60x6
Pullups
5,5,5,5
inc DB press
40x10
45x10
50x6x2
bandpulls
100 reps
my SQUAT day disappeared…
any ways
sqt
55x8x2
105x8
105x5
145x5
someshit i cant remember
…
215x3
215x2
215x1
sumo DL
135x5x4
single leg press
90x15x2
140x15x2
Sumo DL
135x8x8
Swithched it up to sumo… never pulled this way. gonna give it a run for the rest of the 2013
pullups
6,4,3
kb rows
20kgx8x3
facepulls
20#x8x5
lat PD
100x8
120x6
140x6
150x6
my GF is due tomorrow. So I’ll be training whenever I can get it in…