[quote]Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted… and last week was only 1x5x135, 4x5x155, 1x5x175…)
[/quote]
Holy shit! Big pulls!!
[quote]Mighty Matron wrote:
[quote]Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted… and last week was only 1x5x135, 4x5x155, 1x5x175…)
[/quote]
Holy shit! Big pulls!![/quote]
Thanks! I was wondering why KB swings felt so much harder and why I was more out of breath… 
Tuesday:
Bike to gym
Circuit 1, 5xs:
5 burpees
sprint 40m
5 squat thrusts
run backwards 40m
Circuit 2, 3xs:
10 frog hops (distance)
10 single-leg hops, each side
10 tuck jumps
walked just over 20 minutes on treadmill incline
Bike home
Ride bike to gym
Bench 8-6x105 4x115 2x120
Rear delt flies 5x5x45
Tricep Ext 2x5x100, 3x5x105
Military Press 8-6x75, 4-2x80
Delt Lat Flies 5x5x27.5
One arm rows 5x5x50
Single arm DB press 3x5x30, 2x5x35
Ride bike home
Friday:
ride bike to gym
13 minutes of sprints and suicides
Deads 8-6-4x275, 2x290 (almost felt too easy, but last time I hit close to this weight, I couldn’t sit right for a week and half so didn’t go past it).
50 KB swings @ 100lbs
Squats 8-6-4x195, 2x215
Leg press 5x5x675, then drop sets: 675x10, 585x shaky leg syndrome (6?), 495x8, 405x10, 315x12, 225x15, 135x30
**(I closed my eyes and let the trainer count them for half of these sets, so the middle reps are rough estimates, I do know the 135x30 is a fact though, grinned and bared it and pushed out an extra ten reps…BURNNNED).
Good mornings 1x10xbar, 2x10x65 (legs were fried, so no point in doing extensions, and leg curl was taken).
Back ext 15x (to get the rest of the burn out)
Ride bike to accountant, then home
Today:
Ride bike to gym
Power cleans 8-6-4x125, 2x135, 2x140
Jerks 3x5x120, 1x5x125, 1x5x130
KB high pulls 5x5x45 each side
Decline bench w/ fat gripz 8-6-4x115, 2x125 (had to drop the weight load due to fat gripz, but worth it)
Cable bicep curl 3x5x100, 2x5x105
Lat pull down 2x5x11, 2x5x120, 1x5x130
Pull overs 5x5x55 (someone was using the 60s, and after doing the lat pulldown, I was happy they weren’t available…)
Ride bike to get seat fixed, then through town, took long way home.
Ride bike to trail
13 minutes of sprints and drills
then
3x10 weighted jumps, 30lbs
3x5 weighted jumps, 35
3x5 weighted jumps, 40
Quick jumps back and forth over 2ft side-to-side x3 sets of ~10
Long jumps, about 10 total, trying to set markers for jumping further and further, clear each one.
Bike back
Snatch 5x3x100
OH Squat 5x5x110, 5x115, 3x125, 3x135, 3x145
RDL 4x5x245, 5x255
4x25 KB swings, 100lbs
Chin-ups 6-6-5-5
Farmer’s walks, push-ups (exploding up onto stacked weights) for 8 minutes
Then Battle Ropes.
I ate so much GF cake that i had to really push it at the gym. Good thing birthdays only come once a year.
Just got 16 minutes of jumping over shit for a quick conditioning workout. Going for height and distance over bags and cones, sideways and forward.
Ride bike to gym
Bench 8-6-4x115 2x125
Rear delt flies 3x5x45 , 2x5x50
Tricep Ext 2x5x100, 2x5x105, 1x5x110, 1x5x120
Military Press 8-6-4x85, 2x95
Delt Lat Flies 3x5x27.5, 2x5x30
One arm rows 3x5x50, 2x5x55
Single arm DB press 3x5x35, 2x5x40
Push-ups, exploding onto stacked weights, 5-6 sets until failure (usually 6 reps)
Ride bike home
Thursday, biked to trail and did 15 minutes of sprints, suicides, and drills, then biked home.
Friday:
Bike to old car insurance company to cancel them, then bike to gym.
Front squat 8-6x195, 4x205, 2x225
Leg press 2x5x675, 3x5x765
Leg ext 5x5x150
Leg curls 5x5x110
Deadlift 8-6-4x285, 2x300 (and I walked away from it!!.. as compared to last year, when i felt like i crawled away…)
50 kb swings 100lbs
Back ext 5x5x50lbs
Bike home
Today:
Ride bike to gym
Power cleans 8-6-4x125, 2x140
Jerks 3x5x120, 1x5x125, 1x5x135
KB high pulls 5x5x50 each side
Decline bench w/ fat gripz 8-6-4x115, 2x125
Cable bicep curl 3x5x105, 2x5x110
Lat pull down 2x5x110, 2x5x120, 1x5x130
Pull overs 5x5x60
Ride bike to home
Groan. Not sore, but definitely stiff.
40 minutes at the track today:
10 mins flipping tire (x30 reps)
bleachers-hill-sprint circuit x2
5x55m sprint
3 laps ins and out, walk the outs and work stride on ins.
then walked for an hour and a half with my friend.
Ride bike to gym
Snatch 5x3x100
OH Squat 4x5x125, 1x5x135
RDL 5x5x255, had to use straps, gripping the bar was difficult with tire flip from yesterday
4x25 KB swings, 95lbs (other 50lb was taken so did 45lb-50lbx50reps, then switched hands)
Chin-ups 6-6-6-5
Farmer’s walks
Ride bike home
Knee and hip were bothering me from sprints.
Ride bike to gym
Bench 8-6x115 4-2x125 (plus fat gripz)
Rear delt flies 5x5x45 (plus fat gripz)
Tricep Ext 2x5x100, 1x5x110, 2x5x120
Military Press 8-6x85, 4x95, 2x105 (fat gripz)
Delt Lat Flies 3x5x25, 2x5x27.5 (fat gripz)
One arm rows 2x5x45 (fat gripz), 3x5x55
Single arm DB press 2x5x35, 2x5x40, 1x5x45
Push-ups, exploding onto stacked weights, abs, 3x10 KB jumps (45lbs)
Ride bike home
Dang Gal, those are some good bench and military press numbers keep up the good work…
…p.s sorry I’m a Log creeper lol.
[quote]FarmerOwen wrote:
Dang Gal, those are some good bench and military press numbers keep up the good work…
…p.s sorry I’m a Log creeper lol.[/quote]
Thanks! and don’t apologize, I think that the vast majority of people on here lurk.
Decided to change up the rep/set scheme a bit.
Rode bike to gym
Front squat: 10x155 8x185 6x195 4x205 2x225
Leg press: 5x585, 5x675, 3x675, 3x765 3x855 (maxed out leg press machine with 45’s, couldnt even add more if I wanted…)
Leg curl 3x10x105
Leg curl 3x10x150
Deadlift: 10x205 8x225 6x255 4x275 2x305 (HOLY FUCK… :D)
Good mornings 3x10x135
Weighted squat jumps 2x10x50, 1x10x60 (super sets with good mornings)
Ride home.
[quote]Seachel_25 wrote:
Decided to change up the rep/set scheme a bit.
Rode bike to gym
Front squat: 10x155 8x185 6x195 4x205 2x225
Leg press: 5x585, 5x675, 3x675, 3x765 3x855 (maxed out leg press machine with 45’s, couldnt even add more if I wanted…)
Leg curl 3x10x105
Leg curl 3x10x150
Deadlift: 10x205 8x225 6x255 4x275 2x305 (HOLY FUCK… :D)
Good mornings 3x10x135
Weighted squat jumps 2x10x50, 1x10x60 (super sets with good mornings)
Ride home.[/quote]
Change things up…I’d say so, holie molie how’s you CNS holding up?
how many fingers am I holding up? LOL gratz on the 305 dead, was that a pr?
[quote]FarmerOwen wrote:
Change things up…I’d say so, holie molie how’s you CNS holding up?
how many fingers am I holding up? LOL gratz on the 305 dead, was that a pr?
[/quote]
GAH I DON’T KNOW!!
Thank you thank you! Yes, PR, but definitely wasn’t a One Rep Max for me, since I did two. But I thought I was pushing to 95% but waking up and not feeling sore, I don’t know. It almost felt too easy.