High Box Squat
455x1
475x3
Box Squat
375@3×3
Weaknesses
Seated GMs 185@5×5
Assistant Work
Pull throughs
Ab Pull Downs
2 Likes
Bench + red mini
205@9×3
Weaknesses
Pull Ups
Assistants Work
Shoulder Crux
Curls
Rolling extensions
1 Like
look nice, do they do them in red 
I believe so lol
Saturday
Box Squat
225@12x2
DL
325@15x1
Assistant Work
Reverse Hyper
Side Bends
Today AM Session
Pin Press
315x1
335x1
265@3x3
Weakness
DB Fly 25@5x5
Assistant Work
DB Clean press
Neck Work
H.Curls
DB JM Press
Side Bends
PM Session
Decline Bench
Shoulder Press
1 Like
3 Likes
Pin Squat
495x1
515x3
Note
All I had in me as I was not feeling it today but needed something.
2 Likes
Bench + Red Minis
200@9x3
Weaknesses
DB Flies 30@5×5
Assistants Work
DB Power Cleans
Neck Raises
DB JM Press
H. Curls
Side Bends
Fluff and Buff
Penguin Walks 100@4×25 steps
1 Like
Box Squat + Orange Mini
260@12×2
DL
350@10×1
Weakness
Seated GMs
225@5×5
Assistants Work
Penguin walks(on an actual belt squat machine)
Ab Pull Downs
2 Likes
Had to look these up. Going to give them a try.
You can just you a belt and plates and walk on the spot
Incline Press
285x1 - All Time PR
Slingshot Added
300x1 - set PR
Back Off
240@3×3
Weakness
DB Flies
Assistants Work
DB Power Cleans
Neck Development
DB JM Press
H.Curls
Side Bends
3 Likes
congrats
1 Like
I have a belt squat machine in my garage gym. Do you like it more than alternative?
No, i tend to not have access to a belt squat machine.
I did 225@ 3 sets of 1.5 min and lets say it was better than me doing it woth just the OG way
DL
565x1 - tied my all time bback after 3 weeks of training
Seated GM
Bar @ 3×15
2 Likes
So yesterday I signed up for Ghoust and Gains halloween lift.
Organization:
WPC
Division:
Open
Age Division:
Sub Master
Open
Weight class
140kg
3 Likes
Dod some fluff and buff today,
Statting Sunday locked in for the meet as meet prep starts.
Sunday - ME Upper
Tuesday - ME Lower
Thuraday - DE Upper
Friday - DE Lower
If staying in an Atcos for work we have a DB and cable machine.
So will do fluff and buff days every day when there else woth the program above.
Week 1 - All Time PRs
Week 2 - 50%
Week 3- 75
Meet week - meet week
1 Like
28 Days Out
Bench
345x1
355×1 All Time PR → didnt film
Note: I rode it to the benches
Addes Slingshot
365x1 - Setting PR
Weakness
DB Fly 45@5×5
Assistants Work
DB Power Cleans
Side raises
Cross Face Pulls
BB Curls
Press Downs
Side Bends
4 Likes
Nice work!
Cool use of the Slingshot! Just feeling a liiiittle more weight in your hands.
Told the gf we should of went to 385+.
So we have an agreeme t that i will be incharge of the number counting and she will run camera.
2 Likes