Team lift
New program started today
Hang clean to front squat
95lbs x3
115lbs x3
135lbs x3
Squats
175 1x10
195 1x8
175 1x10
Inverted rows
BW 3x10
Overhead Split squats with dumbbell in opposite arm
25lbs 1x10
30lbs 1x10
25lbs 1x10
That was it for today. We had to cut the lift short because we did a longer warmup than usual and the new excercises needed to be demonstrated.
Yesterday’s team lift
Clean pull
Top set: 255x3
Barbell hip thrust
185lbs 3x10
Glute bridge floor press with fat grips (lol)
45lbs 1x8
65lbs 2x8
Sled pushes, overhead med ball throws, landmines , palloff presses and mobility work mixed in
Today’s lifting
Week 5 day 1
Weighted chin-ups
Me+70lbs 1x4
Bw 4x8 finally got all the reps. Will try it with 5lbs next week
Bent rows
125x5
100 4x8
Lat pull downs
1x12, 2x10
Face pulls
1x12, 2x10
Hanging leg raises
2x15, 1x12
My squats + team lift
Squats
255x5 shakey reps. Will get the same weight next week
Clean+ push jerk
145 2x3
155 1x3
Glute ham raises
Bw 3x4
Med ball throws and a lot of rotator cuff work mixed in
Week 5 day 2
Overhead press
130lbs 1x5
95lbs 3x8, 1x6
Bench
200lbs 1x5
160lbs
2x8, 1x7, 1x6 these were hard. I think these burnt me out somewhat for the rest of the workout
Db press 35lbs
1x12, 1x10, 1x6 lol.
Db bench 55lbs
1x9, 1x8, 1x7
Side bends
60lbs 3x10
Regressed on the pump work but it makes since given the fact that I split the barbell and dumbbell work up last week and my did some heavy overhead pressing work yesterday during the team lift. I’m not too upset about it. I more concerned that the weights are moving up on the barbell work.
Week 5 day 4
Skipped yesterday’s workout. I ate too much yesterday tailgating and really wasn’t feeling up to it
Upper body
Pull-ups
Me+25lbs 5x5
Push press
140lbs 5x5
Incline bench
145lbs 4x8
Barbell curls
60lbs 4x8
Rocky 4’s
1x10, 2x9
Solid workout
Push press 140x5
Team lift
Hang Clean to front squat
135x3
145 2x2
Squats
205x8
235x6
225x8
Inverted rows
Me+5lbs 3x10
Splitt squat with dumbbell in opposite hand overhead
30lbs 3x10
Body saws, med ball throws and suitcase walks mixed in
Team lift
Clean pulls from floor
top set 235x3
Hip thrusts
225x10
295x10
275x10
db floor press with fat grips while glute bridging
70lbsx8
Palloff presses, sled pushes, labdmine twists and medball throws mixed in
Week 6 day 1
Weighted chin-ups
Me+70lbs 1x4 (same as last week)
Me+5lbs 2x8, 1x7, 1x5
Bent rows
125lbs 1x5
105lbs 3x8, 1x7
Lat pull downs 3x12
Facepulls 3x12
Hanging leg raises 3x15
Decided I a going to add bicep/ firearm work at the end of pull workouts and tricep/ shoulder work at the end of push workouts
Hammer curls 20lbs 3x12
Farmers walks 85lbs 3x2 laps (about 25 feet)
Reverse curls 2x12, 1x10
Squats
255lbs 1x5 much better reps this time
205lbs 4x8
Week 6 day 2
Overhead press
135lbs 1x4
95lbs 4x8
Bench press
205lbs 1x4 maybe could have gotten a 5th but didn’t want to grind a rep
160lbs 4x8
Db press
35lbs 1x12, 1x11, 1x8
Db bench
55lbs 1x12, 1x10, 1x9
Side bends
60lbs 3x10 no rest
Week 6 day 3
Front squats
215lbs 1x5
195lbs 4x5
Deadlifts
365lbs 1x5 bad last rep. Hips shot up. May keep the same weight for next week
330lbs 4x5
Bulgarians split squats
150lbs 4x8
Good mornings
140lbs 4x8
Week 6 day 4
Push press
145lbs 5x5
Weighted pronated pull-ups
Me+30lbs
2x5
2x4
1x3
Incline bench
150lbs
2x8
2x5 not really sure what happened here
Barbell curls
65lbs
2x8, 2x7
Rocky 4’s (just realized I’ve been spelling Rocky incorrectly lol)
3x10
Team lift
Hang clean to front squat
155lbs
3x2
Squats
255lbs 1x5, 1x4
225lbs 1x6
Db split squats
35lbs 3x10
Inverted rows
Me+10lbs 1x10, 1x8
Bw 1x10
Suitcase walks, med ball throws, Trx rollouts and Turkish get ups mixed in
Team lift
Clean pulls from floor
245
3x2
Hip thrusts
275 3x10
Agility drills, palloff presses, landmine twists, sled pushes and med ball throws mixed in
Chinups
No heavy set (gym by home doesn’t have a weight belt)
Me+5lbs 3x8, 1x5
Bent rows
130x4
105 4x8
Lat pull downs
4x8 forgot these were supposed to be 3x12
Facepulls
3x12
Hanging leg raises
+5lbs
3x12
Hammer curls
25lbs 1x12, 1x10, 1x8
Farmers walks
90lbs
35 ft 3x2
Reverse curls
3x12
Week 7 day 2
OHP
135 1x5
100
1x8,1x7, 2x5
Bench
205
1x3
165
2x8,1x6, 1x5
Db press
35lbs 2x12, 1x8
Db bench
3x12
Rope pushdowns 22.5
3x12 45 seconds rest
Overhead rope extensions 17.5
3x12
Rear delt raises
10lbs
3x15
Lateral raises
10lbs
3x15
Disappointing day. May do a Deload or exclusively do pump work. Everything felt heavy and has been feeling heavy lately.
Week 7 day 3
Deadlifts (switched to double overhand)
315
1x5, 2x4, 1x3
Bulgarians split squats
155lbs 4x8
Week 7 day 4
Weighted pronated pull-ups
Me+30lbs 5x5
Push press
150lbs 5x5
Incline bench
150lbs 2x8, 2x7
Barbell curls
65lbs 3x8, 1x7