Tire Flips: 3 x 5
Walking DB Lunges:
70 x 20
70 x 20
55 x 20
Flat Bench:
185 x 10
195 x 10
195 x 10
155 x 10
Lateral Squats:
95 x 16 x 3
DB Shoulder Press:
35 x 16
45 x 16
45 x 16
Power Snatch:
95 x 5
115 x 4
135 x 4
Hang Snatch:
125 x 3
135 x 3
145 x 3
Back Squat:
225 x 8
275 x 8 x 3
DB Incline Press:
85 x 8 x 3
65 x 8
we lift about 50 times faster than i do on my own, hence the drop in numbers
Split Squat Jumps:
30 x 10 x 3
better quality
MR Flyes:
8 x 3
Power Clean:
135 x 5
205 x 5
205 x 4
Hang Clean:
185 x 4
185 x 3
185 x 3
Lateral Box Jump:
small box 3 x 3
Partner Hamstring:
bw x 5 x 3
Pullups:
3 x 8
assisted
Plate twist:
35 x 18 x 3
V ups:
35 x 18 x 3
MR neck/ reverse fly:
3 x 8
Still just building the base, working back into it
Wed: Bike 9 mi 30 min L10
Thurs: Advanced Conditioning (class, doesn’t make sense to track since i don’t know all the exercises and our coach is tracking our progress for us)
Tire Flips:
1 x 5
1 x 3 x 2
Was raining, no grip whatsoever. Hardest sets of my life
DB Walking Lunges:
60 x 16 x 4
Better weight, it was hard but I actually got the sets with good enough form
Bench Press:
205 x 8 x 4
There was minimal spotting on the last set, the last rep was mostly a spot, this i can live with. For my purposes i will just call it 8 x 4
Barbell Lateral Squat:
25 x 14 x 3
Better form/control
DB Overhead Alt Press:
45 x 14
50 x 14
50 x 14
My shoulder does not like these, inhibited weight a bit
DB Curls:
30 x 15
BB Preacher Curls:
25s x 10
10s x 15
10s x 20
Stretch
Bike: 6.4 mi 21 min L10
Just takin it easy
Power Snatch:
95 x 5
125 x 4
145 x 4
Hang Snatch:
125 x 3
145 x 3
155 x 3
Back Squat:
225 x 6
315 x 6
335 x 6
335 x 6
DB Incline Bench:
90 x 6
95 x 6
85 x 6
80 x 6
Jump Lunge:
30 x 8 x 3
MR Flyes:
3 x 8
Hang Clean:
135 x 4
165 x 3
185 x 3
Power Clean:
195 x 3
205 x 3
215 x 3
shmeh, kind of just did weights my group was doing, should have been more
Lateral Box Jump:
3 x 4
Partner Hamstring:
bw x 6 x 3
Pullups:
3 x 6
Plate Twists:
35 x 20 x 3
V ups:
35 x 20 x 3
MR Reverse Flyes:
3 x 8
Tire Flips:
3
3
3
Walking DB Lunges:
55 x 14 x 4
Bench:
205 x 6
225 x 6
240 x 6
Got 5 clean, bit of a spot on the last one
225 x 6
Not a good set, only got 4 clean
Next week is 5 reps, i’ll probably drop the weight a little and try and get all the reps fast and clean, best way to finish out a cycle
Lateral BB Lunges:
115 x 12 x 3
DB Alt Press:
50 x 14 x 3
Good workout, want to get all the reps next week though
Need to get a weight measurement…
DB Curl:
40 x 14
BB Curl:
65 x 12
DB Curl:
35 x 14
30 x 16
Shoulder Circuit 1:
3 x 12
Worked the track meet for 10 god damn hours today, red as the sun…
Power Snatch:
115 x 3
165 x 3
165 x 3
Hang Snatch:
165 x 3
135 x 2
135 x 2
Box Jump:
3 x 5
Back Squat:
225 x 5
315 x 5
365 x 5
365 x 5
DB Incline Bench:
95 x 5
85 x 5
80 x 5
80 x 5
Meh, chest is still tired, gunna try and lay off it til friday
DB Split Squat Jump:
35 x 6 x 3
MR Flyes:
3 x 8
Good workout, good squats. Felt good.
Power Clean:
135 x 3
205 x 3
225 x 3
Hang Clean:
205 x 3
205 x 2
205 x 2
Lateral Box Jump:
Med box x 5 x 3
Partner Hamstring:
6 x 3
Plate Twist/ V Ups:
35 x 20 x 3
MR Reverse Flyes:
3 x 8
Big Kettlebell x 30 hip thrusts or whatever there called
each hand/ both
Recovery Bike:
8.4 mi L10 30 min
Tire Flips:
4
3
3
Walking DB Lunges:
65 x 12 x 4
Bench:
205 x 5
225 x 5
225 x 5
225 x 5
This is fine
Lateral Barbell Lunge:
135 x 12 x 3
Good
DB Alt OHP:
55 x 12
60 x 12
65 x 12
Diesel Crew Shoulder Rehab Circuit:
3 x 12
Curls:
45 x 14
35 x 14
25 x 16
Preacher Curls:
10s x 20
10s x 20
Bike:
6.10 mi L10 21 min
I am going to throw and catch fri/sat as well as playing bball so I am getting a good amount of cardio, which is good because I’m putting on weight a little too fast right now. Dorm food is wonderful for a lifter?
DB Single Arm Snatch:
60 x 2e
70 x 2e
80 x 2e
DB Split Snatch:
55 x 2e
60 x 2e
65 x 2e
Back Squat:
225 x 5
315 x 5
375 x 4 x 2
Incline Bench Press:
185 x 5
205 x 5
215 x 4
215 x 4
Med Ball Drop:
4 x 3
Lateral DB Lunge:
50 x 14 x 3
DB Football Bar Grip Bench:
75 x 8 x 3
Not bad, first lift of the new phase, mostly just getting a feel for new exercises
Power Clean:
135 x 3
205 x 3
225 x 3
Hang Clean:
205 x 3 x 2
Lateral Box Jump:
3 x 4
Pullups:
Bw x 5 x 3
Partner Hamstrings:
MR 3 x 8
DB Rows:
110 x 8 x 3
Fun, we actually have DB’s up to 130-150 I wanna say in the shed, looking forward to pushing weight on this
Bus Drivers:
25 x 12
45 x 12
Tire Flips:
4
Sort of a warm up set
Single Leg DB Squats:
40 x 8 x 4
Leg cardio
Single Leg Box Jumps:
2e x 4
BB Bench:
225 x 5
235 x 5
245 x 4
255 x 4
Very satisfied with this, lifts felt good and crisp even the last set which was challenging
Front Squats:
135 x 5 x 3
Fucking hate front squats, always end up choking myself, treated this mostly as a form exercise
BB Press:
115 x 8 x 3
Hard
DB Snatch:
75 x 2
80 x 2
85 x 2
DB Split Snatch:
65 x 2 x 3
Squat:
225 x 5
315 x 4
375 x 4
385 x 3
Inc Bench:
185 x 5
205 x 4
225 x 4
235 x 3
DB Lateral Squat:
60 x 6e x 3
DB Football Bar Bench:
80 x 6 x 3
Lifted alone today, it was fun, do or die on bench and squat