DARKBLOOM PT 2
Bag throw (GS) Front Squat (GS) Back Squat
x 2 at 205 + 1 Chain bundle/side (SS) x 2 at 205 + 1 Chain bundle/side
Each bundle weighs about 25 lbs.
Sandbag over Bar 52"
x .95 at 230
5 x 1 + 1 at 150
So close with the 230. Honestly thought I had it, but couldn’t get it over the bar.
Chain Front Squat (SS) Chain Back Squat
x 6 at 135 + 1 Chain bundle/side (SS) x 6 at 135 + 1 Chain bundle/side
15 minutes of Consecutive Sled Drag
Sled + 25lbs
Shrugs
2 x 30 at 225
DARKBLOOM PT 2
Front Squat
2 x 2 at 205
Log Push Press
2 x 1 at 167.5
2 x 3 at 117.5
Earthquake Incline Bench
3 x 4 at 110
x 4 at 100
x 10 at 50
Chinups
x 7, 5, 5, 4
JM Press
x 5 at 135
2 x 12 at 65
DB Strict Press
3 x 12 at 25/hand
Laterals 4 x 25
Shrugs 2 x 25 at 265
DARKBLOOM PT 2
Star Jump (SS) 15" Deadlift
x 2 (SS) x 3 at 455
x 2 (SS) x 5 at 315 (13")
Front Squat
4 x 2 at 225
Pause Mid Shin Deadlift
3 x 1 at 385
x 1 at 365
Hip thrust (SS) Hip Abductions
3 x 16 at 110 (SS) 3 x 21 at 190
Ab Wheel from knees 102 reps in 1 set
Leg Ext 3 x 22
This last week been chaos since Tuesday, got all my training in but it was spread out over more days. Hit an okay 365 squat on Tuesday.
todays session:
Transformer Bar 5.4 (SS) Depth Jump
x 2 at 235
x 2 at 255
x 2 at 215
Log Push Press
x 1 at 167.5
2 x 3 at 147.5
Incline Bench
155 x 5
165 x 3
175 x 2
Wide Grip Chinups
x 8, 7, 5
DB Strict Press
3 x 12 at 35/hand
JM Press
3 x 12 at 85
Lateral 4 x 25
Wide Grip Shrugs 2 x 20 at 225, 2 x 25 at 135
Yesterday:
Star Jump (SS) 15" Deadlift
x 2 (SS) x 2 at 475
Front Squat
x 1 at 275
x 1 at 295
Pause Mid Shin Deadlift
4 x 2 at 315
Hip thrust
4 x 20 at 40
Ab Wheel from knees 102 reps in 2 sets
Leg Ext 4 x 22
https://www.instagram.com/p/CgwGfXxI7Of/
Today:
Front Squat
3 x 3 at 205
Pause Log Push Press
4 x 2 at 122.5
Incline Bench
4 x 3 at 155
Wide Grip Chinups
8, 6, 6
Bw Dips (212)
x20, 20, 12
BB Shrugs (SS) Tricep PD
3 x 33 at 135 (SS) 3 x 33
DB Laterals 3 x 33
DARKBLOOM PT 2
Front Squat (SS) Back Squat
x 1 + 1 at 275
2 x 1 + 1 at 245
Sandbag over Bar 52"
4 x 1 at 200
20 minutes of Consecutive Sled Drag
Sled + 35lbs
Side Handle Shrugs
2 x 33 at 65
DARKBLOOM PT 2
Extra exhausted from work this week.
Front Squat (SS) Depth Jumps
315 x 1
Log Push Press
2 x 2 at 137.5
Incline Bench
2 x 10 at 135
x 20 at 95 (Pulses)
Pullups 3 x 10
DB Strict Press 2 x 8 at 40, x 20 at 25
Laterals 4 x 25
Shrugs 3 x 23 at 225
Rolling tricep Ext 3 x 18
10 Minutes of sled dragging
Strength Games Prep
13" Deadlift (SS) Star Jumps
x 8 at 405 (SS) x 2
Front Squat
3 x 5 at 185
x 3 at 205
Pause Mid Shin Deadlifts
4 x 3 at 315
Hip thrusts 3 x 21 at 40
Ab Wheel (From knees) 3 x 50
Leg Ext 3 x 21
Strength Games Prep
Pivoting and adding some pressing volume into log work
Back Squat
x 1 at 385
2 x 3 at 225
Pause Log Push Press
10 x 4 at 117.5
Pullups 11, 10, 10
Dips 20, 20, 12 (-55)
Laterals 4 x 25
KB Shrugs 3 x 13 at 70/side
Unilateral Tricep Ext 3 x 20
Strength Games Prep
Bag throw (SS) Front Squat (SS) Back Squat
3 x 1 (SS) 3 x 3 at 215 (SS) 3 x 3 at 215
Sandbag over Bar 52"
5 x 1 at 200
x 1 at 175
The initial pick is getting easier
Sandbag to Shoulder
3 x 2 at 100
20 minutes of Consecutive Sled Drag
Sled + 45lbs
Well the first 8 minutes flew and then the lactic acid burn became brutal.
Shrugs
2 x 10 at 365
x 35 at 225
Strength Games Prep
Leg Curl 4 x 20
Log Push Press
10 x 2 at 137.5
Vipered a few for shits and giggles
Pullups
3 x 10 at 215 BW
Viking Press
x 1 at 180
5 x 4 at 135
shrugs
x 5 at 405
x 20 at 315
x 30 at 225
x 40 at 135
Laterals
2 x 10 at 20/hand
2 x 20 at 10/hand
OH tricep Ext 100 reps
Strength Games Prep
13" Deadlift (SS) Star Jumps
x 6 at 425 (SS) x 2
Front Squat
3 x 4 at 205
x 2 at 225
Pause Mid Shin Deadlifts
4 x 2 at 335
Hip thrusts 3 x 12 at 135
Ab Wheel (From knees) x 50
Ab Pushout 3 x 30 at 30
Leg Ext 3 x 21
Strength Games Prep
Back Squat
x 1 at 405
2 x 1 at 315
Pause Log Push Press
10 x 4 at 122.5
Pullups 13, 9, 8 at 215 BW
Dips 3 x 15 at 215 BW
KB Shrugs 3 x 20 at 35/hand
Laterals 4 x 21
Tricep PD 4 x 21
Strength Games Prep
Sold my small collection of Atlas Stones, it’s against the terms of my lease to lift weights in the garage and it’s too much of a hassle to load them and take them somewhere. So I sold them to the owner of the one of the gyms I go to. I can still use them, but I get the space back and the money back.
Bag throw (SS) Front 20" Box Squat (SS) Pause Deep SSB Back Squat
3 x 1 (SS) 3 x 5 at 205 (SS) 3 x 1 at 205
Did 1 heavy bag throw at the end.
Going to give a heavier sandbag a go next week.
Sandbag over Bar 52"
9 x 1 at 200
20 minutes of Consecutive Sled Drag
Sled + 55lbs
Shrugs
x 30 at 315
x 30 at 225
x 40 at 135
Strength Games Prep
Day late, got bloated on fried chicken and mash potatoes at Pizza Ranch then went and trained. Maybe should have waited a little longer, since I was getting nauseous from a bloated stomach.
Leg Curl 4 x 20
Log Press
10 x 2 at 145
Pullups
2 x 6
One set on grenade handles
Viking Press
7 x 2 at 135 + Micro Mini
Pulldowns 2 x 20
OH Tricep Ext w/ band 5 x 21
Shrugs
x 16 at 365
x 20 at 315
x 20 at 225 (dead stop off pins)
x 20 at 135 (dead stop off pins)
Deadstop Laterals
4 x 20 at 10/hand
Strength Games Prep
13" Deadlift (SS) Star Jumps
x 5 at 445 (SS) x 2
1 more rep than I thought was reasonable, nice. Thought 2-4 would be good. 5 has me pretty happy.
Front Squat
x 3 at 295
4 x 2 at 185 (deep pause)
Pause Mid Shin Deadlifts
4 x 2 at 355
Hip thrusts 3 x 12 at 145
Ab Pushout 3 x 34 at 40
Leg Ext 3 x 22
Strength Games Prep
Back Squat
x 8 at 315
Pause Log Push Press
10 x 3 at 132.5
Chinups 15, 7, 6 at 215 BW
Machine Dips 3 x 20 at 100
KB Shrugs 3 x 20 at 45/hand
Laterals 3 x 21
Strained my right shoulder on thursday apparently… Whatever, giving the shoulder a break and will continue in other ways. Its not super bad, so it should be fine soon with light activity. Didn’t realize what had happened til I woke up the next morning
SSB Squats
x 20 at 201
4 x 1 at 151
SSB Thoracic Good Mornings
x 13 at 61, 3 x 13 at 71
Side Bends
3 x 20
Hip Adduction
2 x 12 at 305 (Machine max)
Some curls
Low stress week this week.
13" Deadlift
10 x 5 at 300
Strict 2 minutes rest between set. Lower back pump was brutal.
Hip Adduction
3 x 17 at 155
With force stretch by manually pushing on the pads. Probably will be sore AF tomorrow.
Tempo Hack Squat 3:1:0
2 x 8 at 225
x 10 at 135
Band TKE 2 x 20/side
Lever RDL 2 x 10 at 25/side
Very focused on stretching the hamstrings
Vice Grip
2 x12