Rev. Pec Deck 2x20
25x20
25x20
Ext. Rotations 2x20
5x20
5x20
Press
45x5
55x5
65x5
75x5
90x3
100x3
115x1
125x6
Joker Sets
130x1
135x1
First Set Last
90x5
90x5
Face Pulls 4x10
15x10
15x10
15x10
CNG Pulldown 4x10
100x10
120x10
140x10
Vbar Pushdown 4x10
40x10
50x10
60x10
EZ Curl 100 Rep Challenge
40x30
Rest
40x10
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Deadlift
135x5
155x5
175x5
200x3
230x3
260x1
285x8 PR
GoodMorning 4x10
95x10
95x10
95x10
Lying Leg Curl 3x10
30x10
50x10
70x10
Standing Crunch 3x10
30x10
40x10
40x10
Standing Calf 3x10
300x10
320x10
340x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
I really like working up to the same weight three weeks in a row. Let’s you learn the weight; perfect it. And if you don’t feel good enough to rep out, you can do singles and back off sets.
Legit
Might as well do some suitcase deadlifts for strictly business strength
[quote]spar4tee wrote:
Might as well do some suitcase deadlifts for strictly business strength[/quote]
The creativity is strong, with this one.
Cable Fly 2x20
7.5x20
7.5x20
Ext. Rotations 2x20
5x20
5x20
Floor Press
45x5
60x5
75x5
90x5
105x3
120x3
135x1
145x11 PR
Joker Sets
155x1
165x1
175x1
185x1
Snatch Grip High Pull 4x3
145x3
155x3
165x3
175x3 PR
Power Clean Push Press 4x3
85x3
95x3
105x3
115x3
Lying Ext 3x10
40x10
50x10
60x10
HS Row 3x10
180x10
200x10
220x10
Kroc Row
100x10
Actually had fun
[quote]Kakarat wrote:
[quote]spar4tee wrote:
Might as well do some suitcase deadlifts for strictly business strength[/quote]
The creativity is strong, with this one. [/quote]
I’ve never seen anyone do it before. Suitcase deadlifts in formal attire. Would be a mighty fine sight especially if they’re strong.
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Squat
5x55
5x80
5x105
5x130
5x155
3x180
3x205
1x230
5x255 Had a headache today but this was still easy
Joker Sets
1x270
First Set Last
5x185
5x185
Leg Press 4x10
10x90
10x180
10x270
Leg Ext 3x10
10x60
10x80
10x100
Machine Crunch 3x10
10x40
10x50
10x60
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Rev. Pec Deck 2x20
25x20
25x20
Ext. Rotations 2x20
5x20
5x20
Press
45x5
55x5
65x5
80x5
95x3
105x3
120x1
130x6 Possible PR at this weight. Progress.
Joker Sets
140x1
First Set Last
95x5
95x5
Face Pulls 4x10
15x10
15x10
15x10
CNG Pulldown 4x10
120x10
140x10
160x10
Vbar Pushdown 4x10
40x10
50x10
60x10
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Deadlift
135x5
155x5
180x5
210x3
240x3
270x1
295x8 PR
GoodMorning 4x10
95x10
115x10
135x10
Lying Leg Curl 3x10
30x10
50x10
70x10
Standing Crunch 3x10
30x10
40x10
40x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Good session
Cable Fly 2x20
7.5x20
7.5x20
Ext. Rotations 2x20
5x20
5x20
Floor Press
45x5
65x5
80x5
100x5
115x3
130x3
155x1
160x8 PR
Joker Sets
170x1
180x1
190x1 PR
Snatch Grip High Pull 3x3
165x3
175x3
185x3 PR
Power Clean Push Press 3x3
95x3
105x3
115x3
Lying Ext 3x10
40x10
50x10
60x10
HS Row 3x10
180x10
200x10
220x10
Kroc Row
110x10 PR I think
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Squat
5x55
5x80
5x105
5x130
5x160
3x185
3x210
1x235
5x260
Joker Sets
1x275
1x290 Felt Good
Leg Press 3x10
10x90
10x180
10x270
Leg Ext 3x10
10x60
10x80
10x100
Machine Crunch 3x10
10x40
10x50
10x60
Seated Calf
10x95
10x115
10x135
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Rev. Pec Deck 2x20
25x20
25x20
Ext. Rotations 2x20
5x20
5x20
Press
45x5
55x5
65x5
80x5
95x3
105x3
120x1
130x5 Didn’t feel fresh today
Joker Sets
140x1
Face Pulls 4x10
15x10
15x10
15x10
CNG Pulldown 4x10
120x10
140x10
160x10
Vbar Pushdown 4x10
40x10
50x10
60x10
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Deadlift
135x5
155x5
180x5
210x3
240x3
270x1
295x5
Joker Sets
310x1
325x1
340x1
355x1 Decided to ramp up a little bit. PR’s coming
GoodMorning 3x10
135x10
135x10
135x10
Lying Leg Curl 3x10
30x10
50x10
70x10
Standing Crunch 3x10
30x10
40x10
40x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
180 lbs x 40 yards This felt super heavy
I need a PR in a real lift, fukccccc
Cable Fly 2x20
7.5x20
7.5x20
Ext. Rotations 2x20
5x20
5x20
Floor Press
45x5
65x5
80x5
100x5
115x3
130x3
155x1
160x8
Joker Sets
170x1
180x1
190x1
200x1 PR
Snatch Grip High Pull
135x3
145x2
155x2
165x2
175x2
185x1
195x1 PR
Lying Ext 3x10
40x10
50x10
60x10
HS Row 3x10
180x10
200x10
220x10
Kroc Row
90x20 PR Could of done 25 but I’ll save that for next week
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Squat
5x55
5x80
5x105
5x130
5x160
3x185
3x210
1x235
6x260 PR I think.
Joker Sets
1x275
1x290
Leg Press 3x10
10x90
10x180
10x270
Leg Ext 3x10
10x60
10x80
10x100
Machine Crunch 3x10
10x40
10x50
10x60
Seated Calf
10x95
10x115
10x135
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Rev. Pec Deck 2x20
25x20
25x20
Ext. Rotations 2x20
5x20
5x20
Press
45x5
55x5
65x5
80x5
95x3
105x3
120x1
130x5
First Set Last
5x95
5x95
5x95
Face Pulls 4x10
15x10
15x10
15x10
CNG Pulldown 4x10
120x10
140x10
160x10
Vbar Pushdown 4x10
40x10
50x10
60x10
First day of school was today, meh.
Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Deadlift
135x5
155x5
180x5
210x3
240x3
270x1
295x5 I don’t see a point in doing more than five reps at this point when I can just keep ramping and doing singles.
Joker Sets
310x1
325x1
340x1
GoodMorning 3x10
135x10
135x10
135x10
Lying Leg Curl 3x10
40x10
60x10
80x10
Standing Crunch 3x10
30x10
40x10
40x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Cable Fly 2x20
7.5x20
7.5x20
Ext. Rotations 2x20
5x20
5x20
Floor Press
45x5
65x5
80x5
100x5
115x3
130x3
155x1
160x8
Snatch Grip High Pull
135x3
145x2
155x2
165x1
175x1
185x1
Lying Ext 3x10
40x10
50x10
60x10
HS Row 3x10
180x10
200x10
220x10
Kroc Row
100x15 PR