Have been on a deload and busy standby week at work, so that’s my excuse for not posting the past week. If I get off early today I will do some high bars.
So much for being consistent with the logging! I have been at the gym 3 times a week still though.
Here are the highlights worth mentioning lately. Weights been hanging around 148-150.
9/11
Kroc Row
90 x 30 PR
9/14
Deadlift
355 x 8 PR
9/16
CG Bench
185 x 11 PR
9/18 - Friday - Squat
Stuck with same squat weight as last week and added 2 total reps.
HB Squat
215 x 10 x 2, 8
Seated Leg Curl
75 x 30 x 2
1A DB Row
70 x 8
85 x 8
100 x 26 - PR
Pallof Press / Kneeling Cable Crunch - 2 sets each
Treadmill Hill Sprints
13% Incline @ 10.1 mph x 15 seconds x 4 with 30 second rests.
9/22 - Tuesday - Deadlift
Morning Weight: 149.2
3" Deficit SLDL
205 x 8
255 x 8
295 x 9 - PR
Snatch Grip High Pull
135 x 6 x 4, 8
Lat Pulldown
112.5 x 20+15+15= 50
Leg Extensions
60 x 30 x 2
9/23 - Wednesday - Bench
Morning Weight: 149.6
Close Grip Floor Press
95 x 5
120 x 5
145 x 5
170 x 5
195 x 5
205 x 5 - Max set
155 x 15
Standing Behind the Neck Press
95 x 8 x 3
60 x 18
Pec Dec / Rear Fly
100 x 18 x 3 / 30 x 30 x 3
Pinwheel Curl / Side Raise
30 x 18,18,15 / 12 x 15 x 3
Rope Pushdown
70 x 26+14+10= 50
9/25 - Friday - Squat
Morning Weight: 148.6
Added 2 reps to last week to reach my goal of 3 sets of 10. Kroc Rows were pretty sweet too!
HB Squat
215 x 10 x 3
Seated Leg Curl
75 x 30 x 2
Kroc Rows
70,80 x 8
90 x 33 - PR
Pallof Press/Kneeling Cable Crunch- 2 sets each
Treadmill Hill Sprints
13% Incline @ 10.1 mph x 15 seconds x 3 with 30 second rests.