Saturday
RE UPPer
Db incline press 70x14, 80x8, 80x6
DB 1 arm row 90x15, 105x5
Lateral raise 15x14,12,10,12
-ss-
face pull 120x12, 140x10,x10, 160x10
opp mixed grip shrug 135x12, 185x12, 235x10
incline rack lock outs 185 3x5
-ss-
alt db curl 40,45,50 x5,5,5
various arm and grip work including farmer holds
will weigh in thiss week.
Sunday
Hangclean 155 5x3
speed skater squats 25x12, 35x10, 50x8
Back Ext various
ABs
walking
tuesday ME upper
incline bench
ramp then 205x3,2 135x12
db bench 50x15, 70x10
wide chin up bwx10,10
prone db row 60x10,8,8,8
-ss-
rear delt raise 20x10,10,10,10
traps and arms
1000 skips
10 min elliptical
Thursday ME lower
Deadlift 405x3, 435x1 (I think I need to mess with the rep scheme here and wave it with more precision).
squat 135x15, 225x15
DB hip ext 50 3x10
Goblet rev lunge 50 3x5
weighted abs
10 min incline walking
Saturday RE upper
DB inc bench 70x15, 80x10, 90x4
1 Arm db row 100x10, 90x10
rack chins bwx12, 25x10,8,6
face pull 130x15,150x12, 170x10, 200x8
javorek sh complex 15x10.10.10.10 x2 15x10.10.8.8 x 2
arms and traps
Sunday DE legs
hang clean 185x2,3,1
speed skater squat 30x12, 40x10, 50x8
goblet squat 80x15, 90x15
back ext bwx20
Hey man, I plan on competing in the same competition as you. I will be in the Open LW 200 class. Good luck during your training!
thank you. I will be competing in Lw200 novice I do believe.
tuesday me upper
incline bench 185x5, 205x2,2,2,2,2 (Waterbury type reps)
wide pull-ups bwx5,5,5,5,5,5,5
db flat bench 70x10, 80x10
prone db row 60x10,10,8,8
-ss-
single arm rear delt raise 20x10.10.10.10
will do arms and traps late tonight or tomorrow.
bb shrugs with narrow grip 135 2x8, 185x8, 235x8
db hammer curls 50 3x8
mach dip ramped to 210 4x15
elliptical 10min
20 min walk with dog
thursday me lower
squat 135x10, 225x10, 315x15
deadlift 135x12, 225x6
rev lunges 25x10, 35x10, 45x10
back ext bwx15
hip thrusters bwx10
10 min on elliptical
friday
front squat 135x12,11,10,9,8,7,6,5,4,3,2,1
push up bw x 1,2,3,4,5,6,7,8,9,10,11,12
pull up bw x 3,3,3,3,3,3,3,3,3,3,3,3
saturday RE upper
30* DB bench ramp to 90x5, 80x12, 70x12
1 arm DB row ramp to 120x3, 100x12, 90x12
front pulldown 80,90,100,110x12,10,10,8
-ss-
face pull 80x15,90x12,10,100x12
mach ch press 70x12, 110 2x12
dips bw 3x6
1 arm cbl pushdown 40x15,15
ez bar curl 85x6,6
inner db curl 25x15,15
rope extensions 80x15, 90x12
12.5 min on elliptical
Sunday DE lower
hang clean 185x3,2,2,5
speed skater squats 40x12, 50x10, 55x8
Back ext mach 70x15, 150x12, 170x10
Some lite calf work and 1000 skips
tuesday ME upper
incline bench 225x1,1,2,1,1,1,1,1,1,1,1 185x6
-ss- pull up variations bw x 3-5 for howeveer many total sets of pressing I did
DB flat press 70x10, 70x6
DB prone incline row 60x4x8
-ss- single arm rear delt raise 20x 4x10
traps and arms
1000 skips
thursday ME lower
deadlift 405 3x3
smith front squat 90x 3x10
DB hip thrusts 50 3x10
ball squats bw 2x15
1000 skips
saturday RE upper
Db 30* press ramp to 100x3, 80x12, 70x12
1 arm DB row ramp to 120x3, 100x15, 90x10
front pulldown 80x12,90x10,100x8,8
-ss-
lateral raise 15x12, 20x10,8,8
Face pull 80x10, 100x10,10
-ss-
smith shrugs 90x15, 115x12,12
1000 skips and some sprints
Sunday DE lower
hang clean 185x1, 205x1 (just wasn’t feeling these today)
speed skater squat 40x12, 50x10, 60x8
back extensions 10x10, 40x10,10
kettle bell swings 40 2x10 each side
500 skips
monday conditioning
zercher squat 135x12,11,10,9,8,7,6,5,4,3,2,1
various pull ups bwx3,3,3,3,3,3,3,3,3,3,3,3
dips bwx1,2,3,4,5,6,7,8,9,10,11,12
will walk dog later
199 today in work uniform (gym clothes and althletic pants)
mite be a little sloppy, lady makes great cookies.
me upper
incline bench ramped to 235x1, 225x1,1,1,1
chin ups bw 5x5
flat hammer 70x10.10
high hammer row 90,100,110,115x12,10,8,8
-ss-
1 arm rear delt raise 20x10,10.10,10
traps and arms
1000 skips
1/2 mile intervals
thursday ME lower
deadlift ramp to 435x1,1,1
tried some front sqt–yeah right
step ups 30x10, 25x10, 35x10, 40x10
-ss-
DB hip thrusters 60x10,10,10,10
weighted abs
300 skips, damn i was exhausted.
