hamburgerfan's log chapter 2: histories of gluttony and diligence

[Fino]

Where did you decide to train at?

[hamburgerfan]

Hybrid

[hamburgerfan]

box squat
10x2 @ 320 - 45 seconds rest - doing a 3 week conditioning wave to get back into shape.

deadlift
10x1 @ 275 + chains (36 lbs I think) - 30 seconds rest, no belt

GHR
3x15 - hamstrings are coming back

T-bar row
3x15 @ 135

hanging knee raises
2x20

[hamburgerfan]

bench press
8x3 @ 165
2x5 @ 200

DB bench
1x20, 1x19 @ 70s

elbows out extension
3x15 @ 25s

rope pushdown
2x15, 1x30 @ 50

DB row
3x15 @ 75

seated DB power clean
3x25 @ 12s

standing abs
2x16 @ 100

[hamburgerfan]

deficit deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 455
1x1 @ 485
1x1 @ 515

SSB good morning
1x6 @ 135
1x6 @ 185
1x6 @ 235
1x6 @ 295

GHR
2x12 - stricter

KB swing
2x12 @ 80

DB row
2x10 @ 100

GHR situp
2x15, 1x20

[hamburgerfan]

bench rack lockout - 1" from chest
1x5 @ 155
1x3 @ 185
1x2 @ 225
1x1 @ 255
1x1 @ 285
1x1 @ 300
1x1 @ 315
1x1 @ 325
1x1 @ 335

seated rack lockout - forehead level
1x6 @ 135
1x6 @ 165
1x6 @185

rolling DB extension
3x12 @ 50s

pullups
2x9

KB row
1x10, 1x12 @ 90

lateral DB raise
2x20 @ 20s

standing abs
2x20 @ 100

[hamburgerfan]

box squat
15x2 @ 330 - 30 seconds rest

deadlift
10x1 @ 330 + 35 lbs chains

GHR
3x15, 1x20 - knees slightly behind pad

ring row
2x15

situps
3x20

[hamburgerfan]

Bench press
8x3 @ 180
2x5 @ 215

DB bench press
1x20, 1x18 @ 75s

Elbows out tricep extension
3x15 @ 30s

Rope push down
2x15, 1x30 @ 60

T-bar row
3x15 @ 145

Seated DB power clean
2x25 @ 15s

Ghr sit-ups
1x20

[hamburgerfan]

Low box squat
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 365
1x1 @ 405
1x1 @ 425
1x1 @ 455
1x1 @ 465
1x1 @ 475
1x1 @ 485
1x1 @ 495 - did a lot of singles with small jumps in weight to feel things out. Low box squats for me are always a bit slow off the box so it's more difficult to anticipate my top weight while warming up.

SSB GM
1x6 @ 225
1x6 @ 275
1x6 @ 315 - PR. time to hit a different movement for a few weeks.

GHR
2x12 @ 10 lb DB

KB swing
2x12 @ 90

DB row
2x12 @ 100

GHR situps
3x20

[hamburgerfan]

Gym closed early today, so I had to go lift at the YMCA. Equipment was pretty shitty for the most part but the weight room was not without its charms.

Incline press
1x5 @ 125
1x3 @ 155
1x2 @ 175
1x1 @ 205
1x1 @ 225
1x1 @ 235
1x1 @ 245 - used a pinkies on rings grip. Maybe it was the shitty equipment, but I am very weak with this grip.

Seated rack press - from bottom position
1x6 @ 135
1x4 @ 155
2x6 @ 135

rolling DB extension
2x12 @ 60s

rope pushdown
2x12 @ 50

Low pulley row
1x8 @ 210
1x8 @ 225

chest supported row
2x12 @ 180

lateral raise
2x15 @ 30s

hanging knee raise
2x20