September 5, 2014
Front Squat
45 x some
135x6
185x4
225x3
250x2
275x1
295x1
315x1
(265x4)x6
Bench
135x5
185x4
225x2
(245x4)x2
(235x4)x2
(250x2)x2
(255x2)x2
(260x2)x2
Staggered w/ pullups and band pull aparts.
CGBP - (185x5)x2, 205x5
Leg Press - 5 sets
GHR - 5x8
(90x12)x3 BB Curl —SS— (90x12)x3 French Press
September 8, 2014
Front Squat
45 x some
135x4
185x4
225x2
250x1
275x1
300x2
(280x3)x4
Decline Bench
45 x some
135x8
185x6
225x12,8
(2Pl8 x 12)x4 CSR --SS-- (80x12)x4 French Press
September 10, 2014
Zercher From Pins
135x5
225x5
315x4
365x3
(405x5)x3
405x10 (Video) - I guess it’s a PR, but with a higher pin. Somehow this doesn’t hurt my back…
RDL
135x12
185x10
225x10
(275x8)x2
315x5 - starting losing alignment…dropped it…tried to put to back on the rack…back veto’d…srs
Seated DB Press
45’s x 10
55’s x 8
65’s x 8
80’s x 7
Staggered w/ pullups
Jee wiz. Zerch sessy.
Oh we’re definitely gonna have a Zercher contest dude.
[quote]csulli wrote:
Oh we’re definitely gonna have a Zercher contest dude.[/quote]
Sounds kinky, but alright, if it must come to this. inb4 Professor X (you probably don’t get the reference)
[quote]Ass Banana wrote:
Jee wiz. Zerch sessy.[/quote]
Zerch Church is in session.
I didn’t know you were doing them that high lol.
[quote]spar4tee wrote:
I didn’t know you were doing them that high lol.[/quote]
Only for a couple sessions. I’m not trying to bring alot of back shear into the equation.
[quote]xjusticex2013x wrote:
[quote]spar4tee wrote:
I didn’t know you were doing them that high lol.[/quote]
Only for a couple sessions. I’m not trying to bring alot of back shear into the equation.[/quote]
So how’s your sex life?
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
[quote]spar4tee wrote:
I didn’t know you were doing them that high lol.[/quote]
Only for a couple sessions. I’m not trying to bring alot of back shear into the equation.[/quote]
So how’s your sex life?[/quote]
Uhh plreti gud we get new client we make lotta mini.
September 12, 2014
Front Squat
45 x some
135x6
185x4
225x3
250x2
275x2
307.5x1 (paused…misloaded bar lulz)
310x1 (paused)
Singles were really hard, but these felt like crap so I just did them and moved on. Tried back squatting too. Went up to 275 for an awkward single. Stopped. No pain, just discomfort.
Bench
95x7
135x6
185x4
220x2
(240x3)x4
Staggered w/ pullups. I think the bench was actually lopsided…
Attempted to do arms and hamstrings…aborted both due to lack of interest.
September 15, 2014
Front Squat
135x5
185x4
225x4
250x2
275x1
290x4
(270x2)x8 (paused)
Chinup
BWx12 (pullup)
BW 25x6
BW 45x5
BW 65x3
BW 55x2
BW 10x5 (pullup)
Incline DB Bench
60’s x 12
75’s x 10
(90’s x 6)x4
Staggered w/ jump rope.
September 17, 2014
2" Block Pull
135x5
225x5
315x4
405x3
Back was like no thx. Damn it.
Deadstop Zercher Squat
135x5
225x5
(315x3)x3
Seated BTN Press
45 x some
95x10
115x8
145x6
165x8,6 blah
One Arm Cable Lateral Raise - 4x20 no rest
GHR - (BW band x 20)x3
September 19, 2014
Front squatted up to 295x1 and back squatted 225x3, which popped my back all up. Gonna lay off it for a while.
September 21, 2014
Bench
135x6
185x4
205x3
225x10
Pullup - (BW 10x10)x5
Incline DB Curls and French presses - 3 sets each
September 22, 2014
45 Degree Back Raise - (BW heavy band x 20)x5
—SS—
Roman Chair Leg Raises - (BWx20)x5
Pullup - (BWx10)x3
—SS—
Seated Leg Curl - (150x12)x3
~45 minutes of swimming
September 23, 2014
Rowed 1000m on a Concept 2 rower in 3:45, then four rounds of 500m.
5x20 45 Degree Hyper w/ band
September 24, 2014
Bench
45 x some
135x6
185x4
205x3
230x2
250x1
275x1
290x1
(265x2)x4
Some weighted chins, 45 degree hypers, ab rollouts
DAT 290 bench