MON
Dynamic warm up
Box SQ
135x8
225x5
315x5
365x5
385x5
405x4
225x20
Abs, Calves, tibia
Foam roll
Stretch
WED
Pressin’:
Foam roll, diesel shoulder stuff
Flat BB bench
95 x8
135 x8
185 x5
225 x3
245 x3
265 x3
290 x3
195x15 pr
Standing OHP
135 x3
155 x3
175 3x3
115 x15 pr
Face pull - Stack 2x15
SS
Rear lateral body masters - 110 2x15
Tri Ext body masters - 180 x10 190 x8
Foam roll, Diesel stuff, stretch
The pressings going well. I gonna start with OHP next week, bench second, and alternate every week.
New shake I’ve been drinking:
10 ounces of milk
couple scoops of protein
scoop of pb
half a banana
handful of berries
optional…2 scoops of extend for the extra bcaa’s
No idea what the macros are, but i have 2-3 a day
[quote]whup wrote:
[quote]grettiron wrote:
Was she benching and pressing too? That’s pretty excellent.
Oh, and to hell with unsolicited-advice-weak-man.[/quote]
She was! She got 75x5 on bench and 65x3 on OHP. Shes also been doing tabata db swings[/quote]
That’s actually a pretty decent female-OHP. Better than most, I’d expect.
Girls actually lifting is awesome
FRI 05-07
Foam roll
Deadlift 405 5x5
Pendlay row
95x8
135x8
225x3
235 2x3, 4x5
135x15
BB shrugs
315x15
405 2x15
HS iso-lat pull down
2 plates & a 25 x8
" " & a 35 x8
3 plates 2x8
HS shrug - neutral grip
3 plates x12
4 plates 2x12
BB curl
75x8
85x8
75x8
Cambered curl
65 3x8
Calves seated & standing & tibia
Foam roll, stretch
[quote]Gmoore17 wrote:
[quote]whup wrote:
[quote]grettiron wrote:
Was she benching and pressing too? That’s pretty excellent.
Oh, and to hell with unsolicited-advice-weak-man.[/quote]
She was! She got 75x5 on bench and 65x3 on OHP. Shes also been doing tabata db swings[/quote]
That’s actually a pretty decent female-OHP. Better than most, I’d expect.
Girls actually lifting is awesome[/quote]
I agree! She also squatted 135 for 5x5 last week
MON
Dynamic warm up
Box SQ
135x8
225x5
315x5
365x5
405x5
425x3 pr
245x15 pr
HS abductor
2 plates 2x12
SS
HS leg curl
2 plates 2x8
Abs, Calves, tibia
Foam roll
Stretch
TUES
Conditioning:
Burpees/pull-ups combo 6x8
SS
DB swings 50 same reps
Description: Will Ferrel wants to form a boy band with the guys on the tour. Freakin’ hilarious
http://FunnyOrDie.com/m/ps8
WED
Diesel shoulder stuff
Standing OHP
65 x8
95 x5
135 x5
175 x5
185 3x3
115 x16 pr
Weighted push up - drop set
2 plates x15
1 plate x15
BW x3
Land mine
2 plates x16
2 plates, 1 25 x8
2 plates x10
Rear lateral body masters - 130 2x10
SS
DB Side lateral - 35 2x10
Tri Ext - body masters - 180 4x8
Stretch and a big shake
SUN
Dynamic warm up
Box SQ
135x8
225x5
315x5
365 3x5
385 2x5
255x12
My lower back was screaming after this set
HS leg curl
2 plates 3x8
1 plate x15
SS
HS leg ext
65 4x8
Abs, calves, tibia
Foam roll
Stretch it out
Good lil Sunday session
MON
OHP
65x5
95x5
135x5
175 3x5
125x14
Weighted push-up
3 plates x10 PR
2 plate3 x10
1 plate x10
Landmine
90 4x8
A1) Plate raise 3x12
A2) Side lateral 35s 3x10
Skull crusher
95 3x8
Foam roll upper body
WED
DL
135x5
225x5
315x5
405 5x5 Very light. I’m going to start pulling heavy again next week. Kinda took an extended deload from deads
315x15
A1) Pendlay rows
135x5
185x5
205 5x5
155x15
A2) HS pull down - weights per side
2 plates x5
" " 1 25 3x5
" " 1 35 2x5
1 plate, 1 25 x15
A1) HS shrug
4 plates x10
5 plates 2x10
A2)
45 degree BB shrug
135 3x10
These feel really good, hits the traps at a diff angle
BB curl
90 3x8
Camber curl
65 3x8
Foam roll whole body, stretch
[quote]whup wrote:
405 5x5 Very light. I’m going to start pulling heavy again next week. Kinda took an extended deload from deads
[/quote]
Yesssss! More deadlifting. Is your sibling doing deads too? Because that would be excellent.
MON
Dynamic warm up
Box SQ
135x8
225x5
315x5
365x5
405x5
425x5 - YouTube
445x3 Box SQ 445x3 - YouTube
225x20
HS leg curl
2 plates 3x8
Back raise
35 2x10
Abs, calves; seated and standing
Foam roll
Stretch it out
Nice squattin’! Race you to 505? 
[quote]grettiron wrote:
Nice squattin’! Race you to 505? :)[/quote]
Deal! But its gotta be raw. That means no clothes, only shoes. And you gotta video it for proof
FRI
Diesel crew shoulder warm up
OHP
95x5
135x5
185 x4.5 Overhead press 185x4 - YouTube
Somehow I thought I had the 5th rep, but as soon as I rested at the bottom for a sec I knew I wasn’t going to lock it out.
185 2x3
135 2x8
Weighted dips
2 plates 2x5, 2x6
Damn! Crazy pump in tris and chest from these
Landmine - my version
90 x8
100 2x8 Land mines 100x8 - my version - YouTube
Flat BP
135 x10
185 2x10
205 x10
Very happy with my performance today. All compound lifts, no assistance, fast session.
Its only my second time doing weighted dips and the weakness shows, so I’ll be doing these weekly to catch up. Hopefully it will have some transfer over to my OHP/BP
Dude, those squats were brilliant! And you know the REAL definition of raw: no suits, no briefs, no knee wraps, no wrist wraps, no belts, no chalk, no shoes, no clothes, no warm-ups, no food for a week beforehand. I think that covers it.
SUN
DL
135 x8
225 x5
315 x5
405 x5
455 5x3
315 x10
Compound row
25 2x8
35 2x8
Hammer strength pull down - weights per side
2 plates, 1 25 4x6
A1) HS shrugs - per side
5 plates 4x10
A2) 45 degree BB shrug
135 x10
155 x10
175 x10
BB curl
90 x8
100 2x8
35lb plate flips
2x8
1x10
Foam roll whole body
[quote]Element_26 wrote:
Dude, those squats were brilliant! And you know the REAL definition of raw: no suits, no briefs, no knee wraps, no wrist wraps, no belts, no chalk, no shoes, no clothes, no warm-ups, no food for a week beforehand. I think that covers it.[/quote]
Muchas gracias, amigo!
Tough rules, but I don’t do ANY lifting w/o wearing a sports cup.
[quote]whup wrote:
[quote]Element_26 wrote:
Dude, those squats were brilliant! And you know the REAL definition of raw: no suits, no briefs, no knee wraps, no wrist wraps, no belts, no chalk, no shoes, no clothes, no warm-ups, no food for a week beforehand. I think that covers it.[/quote]
Muchas gracias, amigo!
Tough rules, but I don’t do ANY lifting w/o wearing a sports cup.[/quote]
Good idea. I won’t even leave the house without one.
WED 06-02-10
Dynamic warm up
Box SQ
135 x8
225 x5
315 x5
405 3x5
Drop
315 x10
225 x10
HS leg curl
1 plate, 1 35 4x8
Back raise
35 2x10
Abs, calves; seated and standing
Foam roll
Stretch it out