218
Block Dead off 45 plate to- 405x1
chin ladder to- 5 reps
CG Bench - 230x 5, 250x1
Leg lifts- 2 of 5 w 5 plate between feet
218
CG Bench - 235x 5, 255x1
Leg lifts- 2 of 5 w 10 plate between feet
Tri Acc
chin ladder to- 4 reps
Wide Pulldown - 120 x 2 of 5
Leg lifts- 2 of 5 w 10 plate between feet
missing postings, not working out with any kind of structure but 275 close grip at 220 tonight
219
CG BP to- 280x1
Tri Acc
Legs lifts with a 5 plate- 2 of 10
223
A cold and a pretty bad wrist laceration later, lets mess with some wave ladders. I like the coach thibs stuff when it doesnt require a partner and buying equipment.
CG BP-
230x1,2,3
240x1,2,3
250x1,2, (got psyched for the 2, hit it easy after working for 240x3 and somewhat for 250x1, unracked 250 for a third set thinking maybe I could get the 3, but did one and was gassed)
Supersetted with hammer curls- 30lbs- 5 of 8
Legs lifts with a 10lb db- 3 of 6
222
Chins-
BWx1,2,3
+2.5 x1,2,3
+5 x1,2,3
+7.5 x1,2,3
+10 x1,2,3
Supersetted with Push Presses- to 205 and then 155 and 135 for some speed work
Legs lifts with a 10lb db- 3 of 7
223
CG BP-
220x1,2,3
235x1,2,3
250x1,2, 2 (last rep took everything, GOTTA get 3 next time)
Supersetted with hammer curls- 35lbs- 5 of 8
crunches- 25, 20, 15, 10, 5
223
Chins-
BWx1,2,3
+5 x1,2,3
+10 x1,2,3
+15 x1,2,3
+20 x1, 1.95
Supersetted with Push Presses- to 215 and then 135 for some speed work
crunches- 30, 25, 20, 15, 10, 5
225
Bench- to 280x1
10 plate 3 of 7
Farmer 5 sets with 75s
223
Bench- to 290x1 (PR)
10 plate 3 of 8
225
Hang Clean- 7 of 2 -175
S.O.H.P.- 2 of 5 -115
15 lb kb crunches - 3 of 10
226
Hang Clean- 7 of 2 -180
S.O.H.P.- 2 of 5 -125
18lb med ball seated puts to 13’
15 lb kb crunches - 3 of 10
Best of Shaffer Saturday-
44 lb weight- 30’ (Season Best)
20lb standing shot-27’10 (Season Best)
Sick as Id ever been for 2 weeks…
Took a lot outta me. Disoriented whenever i wasnt lying down. I got pretty sore from the first light 20 minute session back.
2 Hang Cleans and 2 sohps- 7 sets -135
221.5
Hang Clean- 7 of 2 - 145
S.O.H.P.- 2 of 5 -115
One set of 50 crunches
220
Hang Clean- 7 of 2 - 155
S.O.H.P.- 2 of 5 -115
leg lifts
217
S.O.H.P.- 2 of 5 -105
curls
leg lifts
221
Hang Clean- 7 of 2 - 165
S.O.H.P.- 2 of 5 -120
leg lifts