Thursday - Upper
- Main: Bench Press
- Warmups: 45x8, 135x5, 185x3, 205x3, 225x3, 245x2
- 285lb x4, 245 x6, 205 x9, 165 x11
- Supp: Incline DB Bench Press
- 4x12 (60lb)
- Assist: RE Circuit 4x12
- Pushdowns (50lb)
- DB Pullover (50lb)
A lot of great work has been done in the last little while keep it up
1 Like
Saturday - Lower
- Main: ME Camber Bar Good Morning 3RM
- 85lbx8, 175x5, 265x3, 355lbx3
- Supp: DE Camber Bar Box Squat
- 12x2 @ 55% + 25%
- 55% (265lb) + 4x Chain (84lb)
- 12ā Box Height, No Belt
- Assist: RE Circuit 4x12
- Standing Ab Crunch (#4 Band)
- 45 Deg Back Ext. (#2 Band)
- Reverse Hyper. (50lb)
1 Like
Monday - Push
- 0: Reverse Hyper 4x12 (50lb)
- A: Front Delts
- Overhead Press 4x8 (165lb)
- 8, 8, 7, 6
- B: Chest
- DB Bench Press 5x10 (60lb)
- C: Triceps
- EZ Bar Tri Pushdown 5x10 (50lb)
- D: Abs
- Kneeling Ab Wheel 1x15
1 Like
Been traveling for workā¦back at it now.
Week 5
Monday - Push
- A: Front Delts
- Push-Press 2x5 (195lb), 2x5 (175lb)
- B: Chest
- DB Bench Press 3x12 (70lb)
- C: Triceps
- EZ Bar Tri Pushdown 3x12 (60lb)
- D: Abs
- Standing Ab Wheel 1x3
- ā¦not quite ready for these yet
- Kneeling Ab Wheel 1x12
1 Like
Just bought an SSB ā¦canāt wait to try one out
1 Like
which one did you get?
REP Fitnessā¦was just on sale for Black Friday
1 Like
Tuesday - Pull
- A: Horizontal Pull
- Barbell Rows 4x5 (205lb)
- B: Vertical Pull
- Pull-Ups 4x5 (BW)
- C: Delts
- DB Lateral Raise 3x12 (30lb)
- D: Biceps
- DB Hammer Curl 3x12 (45lb)
1 Like
Thursday - Upper
- Main: Bench Press
- Warmups: 45x10, 135x8, 185x5, 225x5, 245x2, 275x2
- Work Sets: 285lb x5, 245 x10, 205 x10
- Supp: Incline DB Bench Press
- 3x10 (70lb)
- Assist: RE Circuit 3x10-12
- MGCB Skull Crushers (60lb)
- MGCB Pullover (60lb)
- MGCB Close-Grip Press (60lb)
- Note: Multi-Grip Camber Bar (MGCB)
1 Like
Sunday - Legs
- A: Quads
- Front Squats 4x5 (205lb)
- B: Hamstrings
- RDL 4x5 (265lb)
- C: Erectors
- 45 Deg Back Ext. 3x12 (35lb)
- D: Erectors
- Reverse Hyper 3x10-12 (50lb)
- E: Calfs
- DB Calf Raise 3x12 (60lb)
1 Like
Monday - Push
- A: Front Delts
- Push-Press 4x6 (175lb)
- B: Chest
- DB Bench Press 3x15 (70lb)
- C: Triceps
- EZ Bar Tri Pushdown 3x15 (60lb)
- D: Abs
- Kneeling Ab Wheel 1x14
1 Like
Tuesday - Pull
- A: Vertical Pull
- Wide Grip Pull-Ups 4x6 (BW)
- B: Horizontal Pull
- Barbell Rows 4x6 (205lb)
- C: Upper Back & Rear Delts
- Snatch-Grip High Pull 4x6 (205lb)
- D: Medial Delts
- DB Lateral Raise 3x15 (30lb)
- E: Biceps
- DB Hammer Curl 3x15 (45lb)
1 Like
Got this beauty today in the mail. Was always second guessing the worth of getting an SSB since I can front squat without issue / No shoulder mobility issues.
Did a couple sets on SSB tonight just messing around and can already tell this thing is what I needed. Hits quite a bit different than a front, back , or camber bar squat. Looking forward to humbling myself with this thing.
Itās a much nicer bar than I deserve.
1 Like
Wednesday - Legs
- A: Quads
- SSB Squats 4x6 (228lb)
- B: Hamstrings
- RDL 4x6 (225lb)
- C: Glutes
- BB Hip Thrust 4x6 (135lb)
- D: Erectors
- 45 Deg Back Ext. 3x15 (35lb)
- E: Calfs
- DB Calf Raise 3x15 (60lb)
1 Like
Friday - Upper
- Metallica - Fade To Black
- Garage Temp: 32 degF
- Main: Bench Press
- Warmups: 45d8, 135x5, 185x5, 225x3, 255x2
- Work Sets: 285lb x7, 245 x9, 205 x12
- Supp: Incline DB Bench Press
- 3x15 (70lb) - RP
- had to use Rest-Pause on these: 3x(10-3-2)
- Assist: RE Circuit 3x15
- Skull Crushers (60lb)
- Pullover (60lb)
- Close-Grip Press (60lb)
1 Like
I probably should have bought a heater but instead I got an SSBā¦priorities
1 Like
Sunday - Lower
- 33 deg-Fāyeah!
- Main: SSB Box Squat 1RM
- 12ā Box Height
- 68x5, 158x5, 208x3, 248x2, 298x1, 338x1, 388x1, 408lbx1
- Supp: DE SSB Box Squat
- 12x2 @ 50% + 25%
- 50% (248lb) + 4x Chain (84lb)
- 12ā Box Height
- Assist: RE Circuit 3x15
- Nordic Hamstring Curl (BW)
- 45 Deg Back Ext. (#2 Band)
- Reverse Hyper. (90lb)
2 Likes
I thought Valhalla was not real till today
1 Like