Warm up - 500M row
Low energy day today, but plowed through the workout. Abs sore from Ab wheel yesterday.
Comp bench
bar-10
155-5
242-10
259-8
270-8
DB Row
75-10
105-8,8,
OH Press
bar-10
139-10
145-8
155-6
Pullups - super-setted these last 3 exercises
Ultra wide grip
BW-6,6,7,
DB flies
35-10
40-10
45-10
DB side delt raises
10-10
15-10,10,
08-11-2022, 08:49 PM
skid
Warm up - 500M row
Squat
Bar-10
155-5
265-3
359-10
348-3,3,3,3,3,3,3,3,3,3, - backed off 11 lbs and did 10 sets with 60 seconds rest between sets
Calf raise
199-11,11,
3" deficit deadlift - my back felt tight after squats so started off easy on these. Actually went quite well and easy.
265-8
287-8
309-8
GHR
Yellow band - 10,10,
DB curls - fit these in between deadlifts and GHR's
30-10
35-10
40-10
45-10
08-12-2022, 08:34 PM
skid
Warm up - 500M row
Comp Bench
bar-20
155-5
242-10
259-8
270-8
DB Row
85-10
105-10,10
OH Press
bar-10
144-10
150-8
161-8
Super setted the next three exercises - started to run out of energy here so only did 2 sets of each instead of 3
Chin - ultra wide grip -
BW-6,5,
DB Flies
40-10
45-9
Delt side raises
10-10,10,
Did a few sets of curls throughout the workout
25-10,10,
30-10
35-10
08-14-2022, 05:06 PM
skid
Warm up - 500M row
Quick workout today, just 1 work set of everything.
Bench
bar-20
155-5
265-10
DB Row
65-5
105-11
OH Press
Bar-10
155-10
Chins - Ultra wide grip
BW-8
Curls
35-10
08-15-2022, 07:43 PM
skid
Warm up - 500M row
Squats
Bar-10
155-5
265-3
330-1
381-5,5,6,
Calf raise
200-11
Deadlift
155-5
265-3
375-1
425-6,6,
DB curls
25-10
30-10
35-12
08-17-2022, 08:22 PM
skid
Yesterday - Went for a mtn bike ride. The climb up was one of my best ever. Did 3 and 4th gear most of the way only dropping into 2nd for the really steep parts. Heavy breathing and high heart rate in 90 degree weather.
Today
Warm up - 500M row
Bench - super-setted these with the curls and rows
Bar-18
155-5
265-1
282-6,6,6
DB curls
25-10
30-15
35-15, 15,
30-15
DB row
65-10
105-6,6,6,
OH Press - super-setted these with the chins
bar-10
155-1
166-6,6,6
Ultra wide grip chins
BW-6,6,7,
08-19-2022, 08:50 PM
skid
Warm up - 500M row
My son is competing in a comp tomorrow and I'm going to be his coach. He's going for the full meet junior bench record for BC in the 90kg class. The record is 381 I believe and he's done more training so we'll see tomorrow.
Squats
Bar-10
155-5
265-3
375-1
386-6
Calf raise
155-15
3" deficit deadlift
155-5
265-3
330-8
Pause Bench
Bar-17
155-5
265-1
286-5,6,5,
155-20 back off didn't pause these, just rep'ed them out.
DB Curl - did these between bench sets
30-10
35-10
40-10
45-10
Ultra wide grip chins
BW-6,6,6,
DB row
65-5
105-11
08-22-2022, 08:29 PM
skid
Well my son did well at his meet and came in first place with 5 competitors in his class, but didn't get the bench record. It was a sweltering day and must have been close to 100 degrees in the un-airconditioned gymnasium so all competitors didn't do as well as they would have liked. It was a good meet though, and a surprisingly large crowd. The floor seats were full and even the bleachers were almost full.
Today's training:
Warm up - 500M row
Squat
bar-10
155-5
265-3
353-1
392-3
397-3
403-3
Calf raise
199-12
3 3/4" deficit deadlift
155-5
265-3
353-6,6,
GHR
Yellow Band - 10,10,
DB curls
30-10
35-10
40-10, 12
08-23-2022, 09:19 PM
skid
Warm up - 500M row
Comp Bench
bar-10
155-5
233-3
281-3
286-3
297-3
Dumbbell Row
85-12
95-10
105-8
123-6
OH Press
Bar-10
133-12,12,
139-10
145-8
Ultra Wide Grip Pullups
BW-5,6,6,6,
Hammer DB curls
25-10
30-10
35-10,10,
08-25-2022, 07:59 PM
skid
Yesterday - Mountain biking - Another blistering hot day here. Went on one of the harder climbs and ended up pushing my bike up the steepest parts. My shirt was soaked with sweat at the top. On the ride down I slowed down for a corner and my front tire dropped into hole with a root on the downside. This caused me to stop dead and do an endo over the front handlebars. My elbows and right knee got a good scraping. At least I had something to talk about at work today as almost everyone rides here.
Today
Warm up - 500M row
Squats - Wasn't sure if I should wear my knee sleeves with my freshly scabbed over knee. Did anyways.
Bar-10
155-5
265-3
375-1
403-3
419-3 - These went really easy
Calf raise
199-15
Deadlift
155-5
265-3
375-1
441-3
463-3
GHR
Yellow band - 10
DB Curl - I do curls between sets of my work sets. Getting noticeable vascularity in my biceps.
30-10
35-10
40-10
35-15