9/9/19 (CG):
Press: 145 x 5, 165 x 3, 185 x 3 (grindy!)
Squat: 305 x 5, 345 x 3, 385 x 2
CG Slingshot Bench (yellow): 255x4x4
RDL: 345x5x2
Long day at the office, all I could get in.
9/9/19 (CG):
Press: 145 x 5, 165 x 3, 185 x 3 (grindy!)
Squat: 305 x 5, 345 x 3, 385 x 2
CG Slingshot Bench (yellow): 255x4x4
RDL: 345x5x2
Long day at the office, all I could get in.
9/11/19 (OCG):
Split snatch: 115x2x3
Power clean: 155x3x3
Paused squat: 275x2x4
Chins: 110x3, 85x6, 60x8
Dips: 135x3, 90x8, 45x12
Curls
9/13/19 (OCG):
Bench: 195x5, 220x3, 245x6
Deadlift: 370x5, 420x3, 470x3 (straps on top set)
Pin press: 155x3x5
Squat: 315x3x3
Anderson squat (~6" ROM): 455x1 + short hold, 455x3 + long iso hold at top
GHR: 20#kbx10x2
some calves & abs, <5 mins
Last edited by Adam Skillin; 09-14-2019 at 11:59 PM.
Bottoms up squat off the safeties, I did these starting WAY above parallel (about 6" below lockout) and will work to increase the ROM over time and see if it helps with my regular squat.
9/16/19 (CG):
Press: 130x5, 150x5, 170x5, 135x10
Squat: 280x5, 320x5, 355x6, 315x8
CG Slingshot Bench (yellow): 250x5x3
RDL: 355x5x2 (HARD!)
DB silly arms stuff
Last edited by Adam Skillin; 09-20-2019 at 01:34 PM.
9/18/19 (CG):
Split snatch & power clean: Not very heavy, not that many reps.
Chins: 115x2, 105x3, 75x6
Dips: 100x10, 75x10x2
Curlzz
9/20/19 (OCG):
Bench: 175x5, 200x5, 225x9, 185x13
Deadlift: 320x5, 380x5, 420x9
Pin Press: 165x1x10 @ eyebrow
Squat: 320x3x3
~9" bottoms up partial squat: 455x3x2 + hold last rep at top
GHR: 25#x12x2
Leg extensions