1/3 BW: 308
TSFOSB Wk1 D3
BP:
45x10x2
95x5x2
135x3
185x2
220x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
155x1
175x1
195x1
215x2 - 27 minute split
185x3x4 - 3, 4, 4, 3 minute splits
Chins:
2, 2, 2, 2
Printable View
1/3 BW: 308
TSFOSB Wk1 D3
BP:
45x10x2
95x5x2
135x3
185x2
220x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
155x1
175x1
195x1
215x2 - 27 minute split
185x3x4 - 3, 4, 4, 3 minute splits
Chins:
2, 2, 2, 2
1/4 BW 307
TSFOSB Wk1 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x2x10 - 14, 1.5, 1.5, 1.5, 1.5, 1.5, 1.5, 2, 2, 2 minute splits
DL:
135x3
225x2
315x1
365x5x3 - 17, 4, 4 minute splits
Leg Press:
135x10
225x10
315x10
Man my upper back is sore from those chins.
1/6 BW: 309
TSFOSB Wk2 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
275x5x5 - 30, 3, 3, 4, 4 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
150x8 - 14 minute split
150x7x2 - 4, 5 minute splits
Triceps PRESSDOWNS (superset w/):
40x10
55x10x3
DBCurlz (per arm):
20x10x4
Got to remember to keep my left arm tucked on B. Definitely helps reduce shoulder pain.
Doing this on Sunday before work instead of Monday b/c don’t want to squeeze in a WO Monday afternoon when I’m trying to transition back to regular day schedule. It’s just a pain in the ass.
1/8 BW 308
TSFOSB Wk2 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x5x2 - 24, 5 minute splits
315x5x3 - 6, 6, 8 minute splits
DL:
135x3
225x2
315x1
345x2x10 - 24, 1, 1, 1, 1, 1, 2, 2, 2, 2 minute splits
Left calf still bothering me. Flared up after 2nd set at 350. Also fighting some congestion in my upper chest. Bleccchhhh. Not my best WO.
1/10 BW: 310
TSFOSB Wk2 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
235x2x10 - 15, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
180x1
200x1 - 21 minute split
190x3x3 - 5, 6, 6 minute splits
190x5 - 6 minute split
Chins:
2, 2, 2, 2, 2
1/11 BW 311
TSFOSB Wk2 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x10 - 17, 1, 1, 1, 1, 1.5, 1.5, 3, 2, 1.5 minute splits
DL:
135x3
225x2
315x1
395x5x3 - 26, 5, 5 minute splits
Leg Press:
225x10x2
315x10
1/14 BW: 311
TSFOSB Wk3 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
310x3 - 18 minute split
290x5x5 - 3, 4, 4, 5, 5 minute splits
DB Incline Press:
55x10
OHP:
45x5
75x5
95x3
115x2
135x6x2 - 20, 3 minute splits
135x5.5 - 3 minute split
Triceps PRESSDOWNS (superset w/):
40x10
55x10x3
DBCurlz (per arm):
20x10x4
Holy moly those DB presses gave me a pump. They felt really weird, and I probably went way too heavy for first set ever, maybe start them again with 35s?
1/15 BW 309
TSFOSB Wk3 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x2 - 22 minute split
350x5x3 - 7, 5, 6 minute splits
315x5x2 - 6, 6 minute splits
DL:
135x3
225x2
315x1
365x2x10 - 32, 1, 1, 1, 1, 1, 2, 1.5, 1.5, 1.5 minute splits
Meh. Was thinking left calf was healed up, hasn’t hurt in two days. Flared up again doing 405. SQed what I could.
1/17 BW: 310
TSFOSB Wk3 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x2x10 - 27, 1, 1, 1, 1, 2, 2, 2, 2, 3 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
180x1
200x1
225x1 - 20 minute split
190x3x4 - 8, 3, 3, 3 minute splits
Chins:
2, 2, 2, 2, 2, 2 EMOM
1/19 BW 311
TSFOSB Wk3 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x2x10 - 21, 2, 2, 2, 2, 2, 2, 2, 2, 2 minute splits
DL:
135x3
225x2
315x1
405x1
450x3 - 20 minute split
425x5x2 - 7, 6 minute splits
Leg Press:
225x10
315x10x2