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02-06-2019, 08:06 PM
#821
2/7 BW: 315
TSFOSB Wk6 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x2x10 - 14, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
155x1
175x1
195x1
220x2 - 28 minute split
190x3x4 - 4, 5, 3, 5 minute splits
Chins:
2, 2, 2, 2, 2, 2, 2, 2 EMOM
Last edited by Str8shutr; 02-07-2019 at 05:01 PM.
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02-08-2019, 02:20 AM
#822
2/9 BW 315
TSFOSB Wk6 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x10 - 18, 2, 2, 2, 2, 2, 2, 2, 2, 2 minute splits
DL:
135x3
225x2
315x1
375x5x3 - 13, 3, 4 minute splits
Leg Press:
135x6
315x10
405x10x2
Last edited by Str8shutr; 02-08-2019 at 12:48 PM.
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02-11-2019, 07:08 AM
#823
2/11 BW: 312
TSFOSB Wk7 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
280x5x5 - 15, 2, 3, 4, 5 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
140x8 - 10 minute split
140x7x2 - 4, 5 minute splits
Triceps PRESSDOWNS (superset w/):
55x10
70x10x2
DBCurlz (per arm):
25x10x3
Last edited by Str8shutr; 02-11-2019 at 11:17 AM.
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02-11-2019, 04:51 PM
#824
2/12 BW 314
TSFOSB Wk7 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3x8 - 17, 3, 3, 3, 6, 6, 2, 3 minute splits
DL:
135x3
225x2
315x1
350x2x10 - 14, 1, 1, 1, 1, 1, 2, 1, 1, 1 minute splits
Calf Raises:
120x10
140x10x2
Strained left groin on Monday, not too bad. Felt kind of weak this morning though so taking it easy. Did a full split going into the grocery with wet Crocs on.
Last edited by Str8shutr; 02-13-2019 at 06:07 AM.
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02-13-2019, 07:03 AM
#825
2/14 BW: 314
TSFOSB Wk7 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
240x2x10 - 16, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
210x1 - 18 minute split
195x3x4 - 3, 4, 5, 5 minute splits
Chins:
2, 2, 2, 2, 2, 2, 2, 2, 2 EMOM
Last edited by Str8shutr; 02-14-2019 at 05:00 AM.
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02-14-2019, 09:05 AM
#826
2/15 BW 314
TSFOSB Wk7 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x5 - 13, 1, 1, 1, 1 minute splits
275x2x5 - 1, 1, 1, 1, 1 minute splits
DL:
135x3
225x2
315x1
400x3 - 22 minute split
On third DL felt a small pop and immediate sharp pain in right hamstring, about 4” above knee. Called it. Will reassess on Monday.
I think I pushed a little too hard on speed SQs. Also, been favoring the left leg a little b/c of the groin strain on Monday. Not a good week.
Last edited by Str8shutr; 02-15-2019 at 04:50 AM.
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02-18-2019, 08:03 AM
#827
2/18 BW 314
TSFOSB (Rehab) Wk8 D1
SQ:
BWx5
45x25
55x20
65x20
Couple things going on that I’m trying to address. First of all I had a small muscle belly tear in my right hamstring on Friday. 2nd my left groin is still sore as hell from last Monday when I did a split in wet Crocs.
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02-18-2019, 03:54 PM
#828
2/19 BW 314
TSFOSB (Rehab) Wk8 D2
SQ:
BWx5
45x5
65x25
75x20
85x20
BP:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x1
315x3 - 35 minute split
295x5x5 - 5, 5, 6, 6, 8 minute splits
Dang I get a hell of a low back pump from those high rep SQs. Had to wait for it to subside before I moved on.
Last edited by Str8shutr; 02-19-2019 at 10:15 AM.
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02-20-2019, 04:07 PM
#829
2/20 BW 314
TSFOSB (Rehab) Wk8 D3
SQ:
BWx5
45x5
75x25
85x20
95x20
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02-22-2019, 03:59 PM
#830
2/22 BW 314
TSFOSB (Rehab) Wk8 D5
SQ:
BWx5
45x5
85x25
95x20
105x20
BP:
45x10
95x5x2
135x3
175x2
205x1
235x1
260x2x10 - 20, 1, 1, 1, 2, 1, 1, 1, 1, 1 minute splits
Last edited by Str8shutr; 02-22-2019 at 05:00 PM.
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