06/16/15
Tue: OHP
Am workout
Push press-
5x5-220lb
DB Push press-3x3-100lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 3x3)
3x3-70lb R/L ( same as above)
Pm workout
Incline NG wheelbarrow press
3x5-525lb
5x5- 475lb
Military press-3x5-150lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
3x5-210lb
3x5-170lb
3x10-120lb
6/18/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, no belt
5x10-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-270lb
Pm workout
Leg press-5x5-1215lb (add homemade wraps)
5x5-1115lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
06/19/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-535lb
5x5-495lb
Bear hugged stone carry-6 runs for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-340lb
Wheelbarrow Incline press-5x5-475lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-455lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-435lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-415lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-395lbs
Bent-over row-1x5-340lb drop set-
1x5-310lb
1x5-210lb
Super set-
Military Press-5x10-130lbs
Bent over row-5x5-210lb
06/22/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-925lb
Farmer’s Handle Deadlift-
1x3,1x2-700lb
2x5-500lb
PM workout
Lat-pull downs-
5x5-235lb
5x5-210lb
Bent-over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
8x3-310lb
5x3-260lb
Pull-ups-7x10 @ BW
06/23/15
Tue: OHP
Am workout ( cns was fried)
Push press-
2x3-225lb
10x3-170 ( 30 sec rest between sets)
Landmine Push press-5x3-110lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 5x3)
5x3-75lb R/L ( same as above)
Rucking?- total of 1.5 miles w/ 80lbs-ran 1/4 mile,walked 1/4 mile for rest repeat till 1.5 miles
Pm workout
Incline wheelbarrow press
3x5-520lb
5x5- 475lb
Military press-4x5-150lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
3x10-30lb
Snatch grip upright rows-
3x5-210lb
3x5-170lb
3x10-120lb
One arm DB upright rows-3x5-70lb
6/25/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, no belt
5x10-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-300lb
Pm workout
Leg press-5x10-1095lb (add homemade wraps)
5x10-995lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
06/26/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-535lb
5x5-495lb
Bear hugged stone carry-6 runs for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-340lb
Wheelbarrow Incline press-5x5-475lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-455lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-435lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-415lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-395lbs
Bent-over row-1x5-340lb drop set-
1x5-310lb
1x5-210lb
Super set-
Military Press-5x10-130lbs
Bent over row-5x5-240lb
06/29/15
Mon: Pull reps
AM workout
Conv. Deadlift- 3x5-435lb
2" deficit Farmer’s Handle Deadlift-3x5-540lb
PM workout
Lat-pull downs-
5x5-240lb
5x5-215lb
Bent over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
10x3-310lb
5x3-260lb drop set to
1x5-210lb
Pull-ups-7x10 @ BW
06/30/15
Tue: OHP
Am workout
Push press-
2x3-220lb
10x3-190 ( 30 sec rest between sets)
Klokov press-3x5-120lb ( 30 sec rest between sets)
Landmine Push press-5x5-110lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 5x3)
5x5-75lb R/L ( same as above)
Rucking?- total of 1.5 miles w/ 80lbs-ran 1/4 mile,walked 1/4 mile for rest repeat till 1.5 miles
Pm workout
Incline wheelbarrow press
3x5-530lb
5x5- 475lb
Military press-4x5-150lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
3x10-30lb
Snatch grip upright rows-
3x5-210lb
3x5-170lb
3x10-120lb
One arm DB upright rows-3x5-70lb
7/02/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, no belt
3x5-720lb(Bar set just below pecs)
3x5-570lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-300lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, no belt, 60 sec rest between sets
10x3-500lb(Bar set just below pecs)
5x5-400lb(Bar set an inch below sternum)
ATG Front Squats-( 30 sec rest between sets)
5x5-300lb
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
07/03/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-535lb
5x5-495lb
Bear hugged stone carry-6 runs for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-340lb
Wheelbarrow Incline press-5x5-475lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-455lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-435lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-415lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-395lbs
Bent-over row-1x5-340lb drop set-
1x5-310lb
1x5-240lb
Super set-
Military Press-5x10-135lbs
Bent over row-5x5-240lb
7/06/15
Mon:pull-explosive
Am workout
Conv.Deadlift-6x3-410lb from a 4 inch deficit , 30 sec rest between sets
Kettlebell swings-5x5-280lb
5x5-200lb
PM workout
Lat-pull downs-
5x5-240lb
5x5-215lb
Bent over rows-
5x5-320
5x5-270lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
10x3-310lb
5x3-270lb drop set to
1x5-210lb
Pull-ups-7x10 @ BW
07/07/15
Tue: OHP
Am workout
Push press-
3x1-240lb
3x3-220
Klokov press-3x5-170lb
Landmine Push press-3x3-135lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 3x3)
3x3-110lb R/L ( same as above)
Pm workout
Incline wheelbarrow press
3x5-535lb
5x5- 495lb
Military press-5x5-150lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
3x5-210lb
3x5-170lb
3x10-120lb
7/09/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, no belt
5x10-530lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-300lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, no belt, 60 sec rest between sets
10x5-400lb(Bar set an inch below sternum)
ATG Front Squats-(60 sec rest between sets)
5x10-300lb
Hamstring curls-5x5-170lb
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
07/10/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-540lb
5x5-505lb
Bear hugged stone carry-6 runs for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-350lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-350lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-350lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-350lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-350lb
Wheelbarrow Incline press-5x5-405lbs
Bent-over row-1x5-350lb drop set-
1x5-310lb
1x5-240lb
Super set-
Military Press-5x10-140lbs
Bent over row-5x5-240lb
Inverted Rows-5x20 @ BW
06/22/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-925lb
5x3-715lb
PM workout
Lat-pull downs-
2x5-255lb
3x5-240lb
5x5-230lb
Bent-over rows-
5x5-325
5x5-270lb
One arm rows-5x5-215lb
Snatch grip High Pull- ( 30 sec rest between sets)
8x3-315lb
5x3-270lb
Pull-ups-7x10 @ BW
07/14/15
Tue: OHP
Am workout
Push press-
2x3-220lb
2x3-210lb
2x5-200lb
Landmine Push press-3x3-135lb R/L ( 60 sec rest between sets)
5x3-110lb R/L ( same as above)
Pm workout
Incline wheelbarrow press
3x5-535lb
5x5- 495lb
Military press-5x5-155lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
1x5-235lb
2x5-210lb
3x5-175lb
3x10-125lb
7/16/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, no belt
5x10-530lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-300lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, no belt, 60 sec rest between sets
10x5-400lb(Bar set an inch below sternum)
ATG Front Squats-(60 sec rest between sets)
5x10-300lb
Hamstring curls-5x5-170lb
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
On a side note I’m going to do a write-up Saturday on the bottom up squat , pressing alterations and a few other things and I just turned 23 yesterday its amazing how time flies bye!
[quote]FarmerOwen wrote:
06/22/15
Snatch grip High Pull- ( 30 sec rest between sets)
8x3-315lb
5x3-270lb
[/quote]
But but but HOW?!
So you’re definitely human…? you didn’t fall into mysterious ooze, or like some chemical waste vat right?
You’re killing it with your numbers. Aside from stress relief, do have any particular physical feats you wanted to address?
My turn to check in. Haven’t seen you post in a bit, hope everything is well!