Deadlift- 225x3, 300x3, 350x2, 390x1, 350x3, 300x8(had at least a couple more here, but i got distracted and just quit on it, i kinda figured there wasnt much point in going super high rep, training to up the max)
SOHP- 133
10am: 8,7
2pm: 9,3. cannot describe to y’all the difficulty of rep 9
huh? your bench strength goes down if you don’t bench?
2" narrower, feet up- 205- 5,4,3,2
2" wider, paused- 150 x 4 of 3, 135x3
Curls- 51- sets of 9 at: 10a, 12:30p, 2p, and 4p.
Deadlift- 310x3, 370x1, 400x1, 310x6
LOL into the cage
56lb weight: 22’5" (PR)
Double Overhand Deadlift- 265- ten quick singles, 2 mins rest
Kinda let life win there. Access to weights was gonna be awful til school so i just gave up killing myself to try and fit shitty workouts in and ran and jumped and played baseball. Got Back after it today.
For the next few months. Monday, Tuesday, and Wednesday are AWESOME days to lift and gonna try to swing by school gym after work on Fridays and hit it at shaffer park after weight throw any saturday its open. Im planning to just cycle through 3 workouts. And keep sprinting evenings that make sense.
Workout 1)
Clean 3x3
Bench
Heavy standing side crunch
Tricep ACC
Workout 2)
Clean 3x3
Deadlift
Pause Squat/lunge/whatever
Workout 3)
Clean 3x3
Pendlay
Some conventional Core
Bicep ACC
Hang Clean 3x3- 185, 200, 200
Bench- no legs- 185 - 6,6,4
Heavy standing side crunch - 80 - 3 of 6 each
Tricep ACC - split rope pressdowns, 52x10, 47x10, 42x9
fuck me, youre not a fucking chef- my traps are sore.
deadlifting with a broken thumb is awful
Deadlift- 7 of 2- 275, so quick but all i can hold with bad hand and no chalk
Hang- 2,2,1- 205. Surprising as light as 200 seemed yesterday.
Hang Clean 3x3- 195
Pendlay- 135 - 8,6,8
Kneeling cable twist - 30 - 3 of 10 each
Hang Clean 3x3- 195, 195, 200
Close Grip Bench- no legs- 135 - 4 of 10
Partial Crunch with 25 plate in each arm- 3 of 12
Hang Clean- 3x3- 200, 200, 205
Single Leg Deadlift- triples each leg- 115, 135, 145, 150
Hang Clean 3x3- 190, 200, 210
Pendlay- 140 - 4 of 6
Kneeling cable twist - 35 - 3 of 10 each
50lb straight bar- 25 somewhat wide curls, 20 more
Hang Clean 3x3- 210
Close Grip - no legs- 145 - 10,10,10,8
Split rope - 40 - 12, 12, 10
Standing side crunch - 85 - 3 of 6 each
6 weights today at Shaffer. (also 5 hammer weights but only stayed for one of those)
The lighter weights were all personal bests bc id never thrown them seriously.
25 lb- 43’11"
20 lb- 48’8"
12 lb- 65’9"
Hang Clean: 205x3, 205x2, 215x2
Paused atg front squat- 135 - 4 of 6
Hang Clean: singles up to 210 of weights plus whatever the CURL bar weighed. Fucking college gym. Fucking bros and their love of benching 115. I gotta get in there before my 9am class mondays. after classes at 4 sucks.
A)Narrow Lat Pull Down- 120- 10,10,6
B)Wide Lat Pull Down- 100- 10,10,10
C)Reverse Pull Down- 85- 10,10,10
Completed as follows: AACABCBBC. About one minute rests
Hang Clean 3x3- 205, 210, 215
Incline - 135x5, 155x 4 of 5
Split rope - 42.5 - 4 of 12
Standing side crunch - 90 - 3 of 6 each