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02-23-2019, 04:04 PM
#831
2/23 BW 314
TSFOSB (Rehab) Wk8 D6
SQ:
BWx5
45x5
95x20
105x20
115x20
DBCurlz:
15x10
25x10x3
Last edited by Str8shutr; 02-23-2019 at 04:51 PM.
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02-25-2019, 03:33 PM
#832
2/25 BW 314
TSFOSB (Rehab) Wk9 D1
SQ:
BWx5
45x5
105x25
115x20
125x20
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x1
295x3x3 - 24, 4, 4 minute splits
Triceps PRESSDOWNS (superset w/):
55x10
70x10x3
Preacher Curlz on Preacher B:
45x10x2
35x10x2
Elbows do not like that setup for Preacher curls. Used an EZ Curl bar. Will go back to doing them with DBs.
Last edited by Str8shutr; 02-25-2019 at 09:16 PM.
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02-27-2019, 08:24 AM
#833
2/27 BW 314
TSFOSB (Rehab) Wk9 D3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x3
225x3x2
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
205x1
225x1 - 24 minute split
195x3x4 - 4, 4, 5, 5 minute splits
Chinz:
2, 2, 2, 2, 2, 2, 2, 2 EMOM
225 OHP shot up. Felt like a 7.
Hamstring feels 100%. After reading a thread about adductor strains, decided to try narrowing my stance and bringing toes in to relieve stress on adductor. Seems to work. Will try to LP SQ back up starting at 225.
Last edited by Str8shutr; 02-27-2019 at 10:19 AM.
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02-28-2019, 09:08 AM
#834
3/1 BW: 312
TSFOSB Wk9 D4
SQ:
BWx5
45x5
135x5
185x3
225x5x3 - 10, 3, 3 minute splits
BP:
45x10x2
95x5x2
135x3
185x2
225x1
260x2x5 - 21, 1, 1, 1, 1 minute splits
DL:
135x3
225x2
315x5x3 - 12, 5, 2 minute splits
Leg Press:
225x10x2
Cable Curlz:
25x10
35x10
50x10x2
Last edited by Str8shutr; 03-01-2019 at 05:05 AM.
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03-03-2019, 07:55 AM
#835
3/4 BW: 314
TSFOSB Wk10 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
305x1
335x3x3 - 23, 5, 8 minute splits
OHP:
45x5
75x5
95x3
115x2
140x8x3 - 16, 5, 5 minute splits
Triceps PRESSDOWNS (superset w/):
55x10
70x10x3
DBCurlz (per arm):
25x10x4
Last edited by Str8shutr; 03-04-2019 at 11:00 AM.
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03-04-2019, 07:19 PM
#836
3/5 BW 314
TSFOSB Wk10 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
255x5x3 - 23, 7, 5 minute splits
DL:
135x3
225x2
315x1
345x5x3 - 18, 6, 6 minute splits
Last edited by Str8shutr; 03-05-2019 at 10:28 AM.
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03-06-2019, 01:49 PM
#837
3/7 BW: 314
TSFOSB Wk10 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
260x5x3 - 17, 3, 4 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
165x1
190x1
215x1
240x1 - 27 minute split
205x3x3 - 7, 4, 5 minute splits
Chins:
2, 2, 2, 2, 2, 2, 2, 2, 2, 2 EMOM
DB Curlz: (per arm)
20x20x3
240 OHP PR! Flew up. Going for 250 after next cycle. Got 235x1 OHP on 9/3/18. Been a while since I set a PR on OHP.
Last edited by Str8shutr; 03-07-2019 at 02:18 PM.
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03-08-2019, 03:22 PM
#838
3/8 BW 314
TSFOSB Wk10 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x5x3 - 12, 3, 3 minute splits
DL:
135x3
225x2
315x1
405x5 - 23 minute splits
Leg Press:
225x10
315x10
405x10x2
Calf Raises:
80x10
100x0
120x10x2
Did last set of calves barefoot, felt much better. Do these barefoot from now on.
Last edited by Str8shutr; 03-08-2019 at 04:52 PM.
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03-11-2019, 06:36 AM
#839
3/11BW: 315
TSFOSB Wk11 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x5x5 - 12, 4, 3, 3, 7 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
145x8x2 - 18, 3 minute splits
145x6 - 4 minute split
Triceps PRESSDOWNS (superset w/):
55x10
70x10x2
DBCurlz (per arm):
25x10x3
Last edited by Str8shutr; 03-11-2019 at 09:33 PM.
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03-12-2019, 03:01 PM
#840
3/12 BW 314
TSFOSB Wk11 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
295x5x3 - 11, 4, 3 minute splits
DL:
135x3
225x2
315x1
345x5x3 - 14, 3, 3 minute splits
Calf Raises:
80x10
120x10x3
Cable Curls:
25x10
35x10
50x10x2
Last edited by Str8shutr; 03-12-2019 at 04:09 PM.
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