Darkbloom
Deficit Deadlift (SS) Star Jumps
4 x 4 at 325 (SS) x 2/set
Front Squat
x 10 at 225
3 x 2 at 160 (Paused Descent)
Trap bar Deadlift
3 x 9 at 315
Incline Ab Wheel from Toes
2 x 50
5 Long Rounds of Sumo Suri Ashi
1 mile stationary bike
Darkbloom
Screwed up the order, just wanted to do some log.
Pause Log Push Press
4 x 2 at 122.5
x 1 + 2 (Viper + Pause Log)
Incline Bench
4 x 4 at 140
Dips (SS) BW Chinups
x 2 at +70 (SS) x 10
x 15 at -5 (SS) x 7
x 10 at -10 (SS) x 5
Cable Tricep PD w/ Band 100 reps
Curls 100 reps
Chest Fly 3 x 20
Darkbloom
Pause Descent Front Squat (GS) Marrs Bar Squat (GS) Bag Throws
3 x 1@ 185 (GS) 3 x 4 at 275 (GS) 4 x 1 Medium Bag
14" Axle Deadlift (SS) Band Deadlift
5 x 1 at 385 (SS) 4 x 1 at 185 + 2 x Orange Band + Red Bands
Sandbag Load
x .85 @ 200
Yoke Carry (SS) Leg Curl
4 x 60’ at 160 (SS) 4 x 25
Hey man, if you’re looking for a low-threat comp to just get some reps in, I’m doing this next Sat.
Not sure how close Omaha is to you. They still haven’t released the events yet, so everyone is behind the same 8-ball. Looking like tenataive Axle press for reps, deadlift medley, truck pull, bag over bar and loading medley.
Unfortunately won’t be able to make it this time. Maybe next time, Omaha is definitely doable though.
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Last week was a condensed training week to get 4 lifting sessions before Friday. Since I know i can’t get a good session in on fridays and saturday would be a wash with traveling and work.
Log Push Press
4 x 2 at 142.5
Flat Bench
x 1 at 185
x 3 at 185 (Close grip/smol blok)
x 3 at 185 (Wide grip/smol blok)
x 3 at 185 (Wider grip/smol blok)
Straight Arm Lat PD (SS) Chinups
3 x 20 (SS) x 10, 7, 5
Seated Db Press (Slow Tempo)
3 x 9 at 40/hand
BB Curls 3 x 25
Cross Body Hammer Curl 3x 20
Jm Press 2 x 5 at 95
Deficit Deadlift (SS) Star Jumps
4 x 2 at 375 (SS) x 2/set
Front Squat
x 9 at 235
3 x 1 at 185 (Paused Descent)
Trap bar Deadlift
x 8 at 380
2 x 5 at 330
Ab Wheel from Knees 1 x 50
Machine Back Ext 1 x 50
Darkbloom
Incline Bench (SS) Curls
4 x 2 at 160 (SS) Sets of 10
Pause Log Push Press
6 x 2 at 122.5
Dips (SS) BW Chinups
x 2 at +80 (SS) x 10
x 21 (SS) x 8
x 13 (SS) x 6
BW 212
Axle Curls 105 total reps
Cable Tricep PD w/ Band 100 total reps
Pec Dec 3 x 20
Thursday night session
Front Squat (GS) Marrs Bar Squat (GS) Bag Throws
3 x 1 @ 145 + Red Band (GS) 3 x 2 at 315 (GS) 4 x 1 Medium Bag
Sandbag Load (SS) Leg Curl
4 x 1 at 170 (SS) 4 x 20
15" Axle Deadlift (SS) Band Deadlift
x 1 at 365 (SS) 4 x 2 at 155 + Thick Orange Band
x 1 at 315
x 10 at 225
Dead hangs
last nights session
Leg Curl (SS) Log Push Press
4 x 20 (SS) 4 x 4 at 137.5
Flat Bench
x 20 at 135
Chinups (SS) Straight Arm Lat Pulldown
x 4 at +10 (SS) 3 x20
2 x 9 at BW
DB Overhead Press
x 4 at 55/hand
2 x 12 at 20/hand
JM Press
x 5 at 95
x 3 at 115
x 20 at 45
Axle Preacher Curls
80 total reps
KB Sideways Hammercurl
3 x 20
Darkbloom
Deadlift (SS) Star Jump
x 6 at 405
3 x 1 at 315 (Mid Shin Pause)
Front Squat
x 3 at 275
x 3 at 225
x 5 at 185
13" Deadlift
3 x 4 at 315
Ab Wheel x 60
BW Back Ext 2 x 30
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Darkbloom
Incline Bench (SS) Curls
x 1 at 175 (SS) sets of 20
2 x 6 at 135 (Pause)
Log Push Press
x 1 at 167.5
2 x 4 at 127.5 (Pause)
Attempted to pause 167.5 but failed, then grinded out it without the pause.
Dips (SS) Chinups
x 1 at +90 (SS) x 10 at BW
x 20 at BW (SS) x 5 at BW
x 15 at BW (SS) x 3 at BW
Very happy with that +90lb dip, puts it just over 300lbs total since i weigh 211.
Preacher Curls 125 total reps
Cable Tricep PD w/ Band 115 total reps
Pec Dec 3 x 20
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Darkbloom
Bag throw (SS) Marrs Bar Squat
Interchanging Heavy & Light (SS) Work up to 405 x 1
First 405 Squat of any kind. Very excited and happy.
Front Squat
3 x 3 at 205
13" Deadlift
x 5 at 365
x 8 at 315
Sandbag over bar
5 x 1 at 170
Hamstring Curl 3 x 25
Finger Curl x 30 at 45
First video is lift, second video is just pure excitement.
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Darkbloom
Hamstring Curl 4 x 20
Log Push Press
x 4 at 157.5
x 4 at 137.5
x 8 at 117.5
Incline Bench
x 7 at 155
x 9 at 135
x 11 at 115
Cable Straight Arm Lat PD w/ Bands (SS) Chinups
x 13 (SS) x 13
x 13 (SS) x 3 (Wide Grip)
x 13 (SS) x 5
Preacher Curls 90 total reps
JM Press x 9 at 95, 2 x 20 at 45
KB Sideways Curl 3 x 26
KB Laterals 2 x 20
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Darkbloom: Low stress
Deadlift
4 x 5 at 315
Tempo Front Squat
3 x 3 at 155
13" Deadlift
2 x 3 at 295
Ab Wheel 30 reps
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DARKBLOOM pt 2
I always feel like I should say more, but I also never feel like I have anything to say.
Star Jump (SS) 13" Deadlift
x 2 (SS) 3 x 2 at 405
1 warm up set at 385 double overhand. This is cool, because my grip has been in the shitter for a while. Doing some elevated deadlift variations for a bit, and then just keeping in touch with off the floor as the “variation”.
Front Squat
2 x 7 at 205
x 10 at 185
Pause Mid Shin Deadlift
4 x 2 at 335
Hip thrust (SS) Hip Abductions
3 x 20 at 50 (SS) 3 x 20 at 130
Ab Wheel from knees 2 x 35
Leg Ext 3 x 20
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DARKBLOOM pt 2
Back Squat
x 9 at 315
Back to more frequent squatting.
Strict BB Press
x 1 at 135
2 x 12 at 65
Strict for a week, will be back to log for session next week. Fob scanner wasn’t working at my main gym tonight.
Incline Bench
2 x 5 at 155
Dips (SS) Chinups
x 20 (SS) x 7
x 20 (SS) x 5
x 20 (SS) x 5
Had to rest pause the hell out of that last set of 20, but I wanted 3 sets of 20 pretty bad.
BB Shrugs
x 7 at 315
x 20 at 225
x 25 at 135
Bigger traps? Sure.
Tricep PD 3 x 20
Curls x 33
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DARKBLOOM pt 2
Bag throw (GS) Front Squat (GS) Back Squat
x 1 Medium Bag (GS) x 2 at 295 (GS) x 2 at 295
Might attempt a 1 + 1 with 315 soon for fun.
Sandbag over Bar
9 x 1 at 170
Front Squat (SS) Back Squat
3 x 2 + 2 at 185
10 minutes of Consecutive Sled Drag
Sled + 25lbs
Shrugs
2 x 30 at 135
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DARKBLOOM PT 2
Front Squat against Bands
5 x 1 at 185 + Red (Low) + Yellow (High)
Log Push Press
2 x 2 at 137.5
x 2 at 157.5
x 2 at 137.5
2 x 2 at 117.5
Earthquake Incline Bench
3 x 7 at 100
x 10 at 50
Chinups
x 10 (Narrow)
3 x 3 (Wide)
JM Press
x 7 at 95
2 x 20 at 45
DB Strict Press
3 x 20 at 17.5/hand
Laterals 4 x12
Shrugs 2 x 30
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DARKBLOOM PT 2
Star Jump (SS) 13" Deadlift
x 2 (SS) x 2 at 425
x 2 (SS) x 2 at 445
x 2 (SS) x 2 at 405
Front Squat
6 x 1 at 265
Pause Mid Shin Deadlift
3 x 1 at 365
x 3 at 365
Got bored doing more singles, so I did the remaining singles as one set.
Hip thrust (SS) Hip Abductions
3 x 20 at 70 (SS) 3 x 20 at 150
Ab Wheel from knees 100 total reps in 3 sets
Leg Ext 3 x 21
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DARKBLOOM PT 2
Cambered Bar Back Squat (SS) Depth Jump
2 x 2 at 300 (SS) x 2
Pause Log Push Press
3 x 3 at 117.5
Incline Bench
x 2 at 165
2 x 7 at 135
Dips (SS) Wide Grip Chinups
x 5 + Grey Band (SS) x 5
x 5 + Grey Band (SS) x 5
x 25 (SS) x 5
BB Shrugs
2 x 30 at 185
Bigger traps? Yes.
Seated DB Laterals 4 x 25
Tricep PD 4 x 18
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