Bench
205x6
205x6
205x5
205x5
Olympic Press
115x7
115x6
115x5
115x5
Delt Superset
20x15
20x12
20x12
Decline DB Triceps
35x17
45x9
45x7
External Rotation Teres Minor
10x15
10x15
10x15
Reverse Shrugs
17
15
15
15
Lookin really strong schultzie, those bench numbers are gettin pretty high.
Baby Dragon Flags
10
10
10
fuck me
Ab Roller
15
15
15
Weighted Chain Pushups
0x8
+20x10
+30x10
+40x8
+50x6
0x12
Rack Chins
0x12
0x12
0x12
[quote]BlackLabel wrote:
Lookin really strong schultzie, those bench numbers are gettin pretty high.[/quote]
ah thanks, bench is my shittiest lift, im lacking in chest and front delt strength, but its really progressed.
what has totally helped is the chain pushups on off days
Power Snatch
45x3
45x3
45x3
95x3
95x3
95x3
115x1
115x1
115x1
135x1
135x1
135x1
First time snatching in over a year, wrist is good, but i need bumper plates, cant control the lowering with more weight. form was probably crap.
Front Squat
135x8
165x5
185x5
205x3
205x3
205x3
Squat Box Jump
10
10
10
10
Neutral pulldowns
4x6
Hammer curls
4x6
Preacher curls
3x10
Strength Enhancing Meal
Wendys Jr Bacon Cheeseburger
1x5 burgers
Beer
1x2 various
Irish Carbomb
1x1 chugged
Pizza
1x8 slices
first time drinking in about 4 months, took it moderately, had a good time. back to work!
Press
95x8
115x5
135x3
145x3PR
Floor Press
135x10
185x5
205x5
205x5
205x5
225x3
225x3
235x1
Incline Bench
135x10
160x6
160x6
160x5
135x10
Delt Superset (lateral/front/press)
15x15/15/15
20x15/15/15
20x12/12/12
20x12/12/15/7/7/7 drop set
External Rotation Infraspinatus
10x20/20
15x15/15
15x15/15
15x15/15
10x15/15
Deadlift
225x5
275x5
315x5
365x3
420x3 PR
Rack Pulls
315x3
420x3PR
420x3PR
420x3PR
DB Row
45x15/15
100x5/5
100x18/18PR
Rear Delts
4 sets
Hammer Curl
25x10/10
35x6/6
45x6/6
55x7/7PR
Preacher DB curl
30x12/12
30x12/12
30x11/11
Calf Compound Set
3 sets 10-15/8-12
Pullups
6
5
5
4
3
Baby Dragon Flags
10
10
10
10
Benchpress
45x20
95x10
135x10
185x5
210x5
210x5
210x5
210x5
Press
95x8
120x5
120x5
120x5
120x5
Front Raises
15x15
25x15
35x15
25x15
15x20
Decline DB Tricep
45x12
45x10
45x7
45x5
External Rotation
4 sets
Box Squat
135x5
135x5
135x3 light band
135x3 light band
185x3 light band
185x3 light band
185x3 heavy band
185x3 heavy band
185x3 heavy band
185x3 heavy band
Front Squat
135x5
185x5
205x5
225x5 PR
Box Jump
10
10
10
Depth Jump
10
10
10
10
Woodchoppers
4 sets
Biceps
5 sets various
Pullups
7
6
5
4
4
Chain Pushups
20
20
16
15
15
Baby Dragon Flag Variations
10
10
10
Super Crunch
7
6
6
TVA
1:00 kneeling
1:00 standing
1:00 lying
1.6k Run, 60% ran
15:00 Bike
15:00 Incline Hike
where in Ontario are ya?
I’m in around T.O. (most of the time)
Kitchener.
Press
95x5
115x5
135x3
150x2
Floor Press
135x10
185x5
205x5
225x3
235x3
235x3
235x3
Bench
135x10
185x5
205x3
225x3
Incline Bench
135x12
135x10
135x10
135x10
135x7
External Rotation
10x20/20
15x20/20
Deadlift
225x5
275x5
315x3
375x3
425x3PR
Rack Pull
225x3
315x3
425x3PR
425x3PR
425x3PR
DB Row
65x10/10
65x10/10
100x5/5
100x19/19PR
Rear Delts
4 sets
Hammer Curl
35x8/8
45x6/6
60x5/5PR
Preacher DB Curl
35x10/10
35x7/7
30x12/12
Bench Press
45x20
95x15
135x10
185x5
215x5
215x5
215x5
215x5
Overhead Press
95x5
125x5
125x5
125x5
125x5
Decline Press
135x10
185x7
160x10
160x10
160x8
160x7
Box Squat
135x5
135x5
185x3
185x3 band
185x3 band
185x3 band
185x3 band
185x3 band
185x3 band
185x3 band
Front Squat
135x5
185x5
205x5
230x5 PR
Seated Calves
45x15
90x12
135x12
180x7
135x12
90x20
45x25
Box Jump
10
10
10
Squat to Box Jump
3
3
3
3
3
Hammer Curls
40x10
50x10
50x10
50x10
Restore Workout
Full body Stretch 20:00
Foam roller
IT
calves
glutes
back
lats
cuff
pecs
Pullups
8
6
5
5
4
8
Chain Pushups
15
12
12
12
10
Chain Rows/db press 35
17/17
15/15
12/12