Sorry CL and OG I borrowed your BW idea.
1/5
band pull aparts: green band 25-10-10-10
Push up: 20-10-10-10
Lunges: 10-10-10-10-10
Body saw: 10-10-10-10-10
2 Likes
That same guy screws with a lot of us.
1 Like
Its all CLās doingā¦ or at least thatās who I curse at every morning!!
Mac, my inner voices are mostly harmless.
CL! I should have known.
1/7
- 17āā box close stance SSB: barx20 155x20 205x20 245x10 295x10 335x10 385x7
- rev lunges: BWx10 +25x12 +50x10
- leg curls and calf raises x several sets
The plan was all 20 reps squats. But that plan changed real quick.
3 Likes
You got me laughing with that. I hadnāt considered alternatives for āinner voicesā.
1 Like
You just until OG picks next month. Weāre all gonna die!
1 Like
CL, meaning?
@oldergoat gets to pick next monthās challenge. His are usually more difficult because of his level of awesomeness.
OG is pretty awesome. I had the pleasure of meeting him several years ago at a powerlifting meeting.
1 Like
1/10
1a superset bowflex flies and push-ups x 4 sets
1b banded rows x 4 sets
2a 2 board bench 135x5 185x3 225x3 275x3 315x3
2b neutral grip chins x 5 sets
3 lateral raises x 3 sets
4 Arnold press x 3 sets
5 cable curls superset db curls x 2 sets
6 rope pushdowns 30-50-70-50-30 change the weight only no rest pyramid
The bench and chin ups were lower reps. All the rest was lighter, slow higher rep crap.
2 Likes
1/11
- deadlift 135x5,5 185x3 225x3 275x3 315x3 365x2 405x2 455x2
- 17āā box SSB squat 155x3 245x3 335x3 425x3
3a leg curls 73x3x15
3b calf raise BWx3 sets
4 rev hyper BWx3 sets
I didnāt feel like doing any kind of reps tonight.
3 Likes
Rep regrets? Reads like a good workout.
1 Like
1/13
1 lateral raise x 4 sets
2 Arnold press x 4 sets
3a banded bb rows x 4 sets
3b push ups x 4 sets
1/14
1 140 lb keg and 140 lb sandbag carries x 3 sets each
2 230 lb natural stone carry
My son benched 405 for the first time tonight. I think heās going to pass my best bench numbers soon.
4 Likes
Isnāt that how itās suppose to be? Not just in weights but in everything. We want our sons, and daughters, to be better than we were.
2 Likes
Good for him. Heāll never forget that first time.
1 Like
Awesome stuff by K ! tell him an internet high five from me.
1 Like
Harry, absolutely!! You hit it right on the head.
Mac, there are certain milestones you donāt forget.
Paul, Iāll just told him. He said thanks.
1/15
- 17āā box narrow stance SSB: barx10 155x10 205x10 245x10 295x10 335x10 385x5
- BW rev lunges x12,10,10
- Hip thrusts 135x15,15,10
2 Likes
1/17
1 superset: curl max reps with 45 lb bar and db curls 30 lb dbs x 2 sets
2 rope pushdowns 40 x max reps x 2 sets
3a 2 board bench 135x10 185x5 225x5 275x3 315x3 335x3
3b neutral grip chins BW x 6 sets
4a lat-front-rear raise-db shld press 15 lb dbs x 2 sets
4b band pull aparts x 2 sets
Got the bis and tris all swoll.
2 Likes
1/19
17āā box SSB + bands: barx10 135x3 185x3 225x3 275x3 315x3 365x3 405x3
Iām not sure what the bands added and I think the bar is 65 lbs. I didnāt feel like figuring those numbers in. My lower back acted up so I called it after squats.
2 Likes