W2D1
Bench
180@5x8
Pull Ups -160@5x5
Dips -120@5x5
Assistance Work
Curls
Shrugs
1 Like
W2D2
Box Squats
265@5x8
GM
245@5x5
Assistant Work
Farmer Walks
Ab Pull Downs
1 Like
W2D3
Went to the zoo and walked around for 4 hours for cardio
W3D4
Black mini Bench
155@7x3
Pull Ups -200@4x10
Dips -160@4x10
Assistant Work
Hammer Curls
Shoulder Press
Rehab work
1 Like
This sounds like a good day but right now this would give me a massive lower back pumpā¦lol
It was fun and yeah my back was torched from the walking.
W2D4
Did not happen as work was a bit crazy but this week we gonna get all 4 days in from now on.
W3D1
Bench
190@6x5
Pull ups -140@2x5 -160@3x5
Dips -120@2x5 -140@3x5
Assistant Work
Curls
Shrugs
W3D2
Rack Pulls
Sumo 330@2x5
Conv 330@3x5
GM 265@5x5
Assistant work
Farmers walk
AB pull Downs
1 Like
Cardio
Bike ride 1 hour 30 minutes
W3D4
Blue Mini Bench
135@8x3
Pull Ups -180@4x10
Dips -140@4x10
Assistant work
Hammer Curls
Shoulder Press
W3D4
Box Squat 245@6x3
Sumo DL 285@15 singles
Assistance Work
Reverse Hyper
Side Bends
W4D1
Bench
220@7x3
Pull ups -140@5x5
Dips -120&5x5
Assistant work
Curls
Shrugs
2 Likes
W4D2
Box Squat
330@7x3
GM
315@5x5
Assistant Work
Farmer walks
Ab pull downs
W4D3
Blue mini Bench
150@7x3
Pull Ups -160/-180@2x10
Dips -120/-140@2x10
Assistant work
Face Pulls
Hammer Curls
Shoulder Press
1 Like
Hows it all going Rob? Feel good to be back under the iron?
Everything is moving faster each week. Just a tad tough on Fridayās as I work 12 hours.
It feels nice to be back and getting stronger
W4D4
Box Squat 265@6x3
DL 285@15 singles
Assistant work
Reverse Hypers
Side bends
W5D1
Bench
165x5
180x3
190@5x10
Pull Ups -120@1x5 -140@3x5
Dips-100@5x5
Assistant work
Curls
Today was short because shitty sleep and no energy to get it all completed
1 Like
Was wondering where you went then found this. Keep it up.
Thanks, yeah been lurking.
W2D2
True WSBB
Box Squat
405x1
425x1
455x1
475x1
495x1
505x1
GHR -60@4x10
Assistant Work
An pull downs
Farmer Walks
Leg Extensions
1 Like
W5D3
Traveled to my buddies gym and got a quick workout in
No Day4 as I had to switch shifts. From this point on we are gonna be hitting min 4 days a week and try to get more cardio training on my off lift days
W6D1
Pin Press
275x1
305x1
315x1
Pull Ups -100@3x5 -110x5
Dips -80@5x5
Assistant Work
Curls
Side laterals
Rack Pull
475x1
495x1
545x1 - tied all time PR
585xF - had it above the knees but so close
GHR - 70@4x10
Assistant Work
Ab Pull Downs
Extensions
Note total after 5 weeks of training is 1365. Working on this to improve to get a national total with some Ontario Records.
1 Like