Perpendicular to the Surface of the Earth

Saturday 6 October 2018

Pump day apparently.

Paused bench 12 sets at 60% w/ 60 sec rests	160 x 3 x 12 sets
Close grip AMRAP same wt	160 x 13 160 x 10 160 x 10
Seated db press	55 x 10 x 3
Barbell curls	65 x 10 95 x 10 95 x 10

Monday 8 October 2018

I hate front squats

Front squats	315 x 1 275 x 2 275 x 2
Alternate FS / HBBS	225 x 3 x 6 sets
35 lb wt stepups	10 x 2 each leg

Yesterday I did Pullups / Lat pulldowns alternately for 50 total reps.

Wednesday 10 October 2018

Bench	245 x 5 205 x 8 205 x 8 190 x 10
Dumbbell incline	55 x 8 75 x 8 75 x 6 65 x 8 55 x 8
Cable pulldowns	70 x 20 x 2 60 x 20

Thursday 11 October 2018

Deadlift heavy triple	385 x 3
Deadlifts w/ 60 sec rests	335 x 3 x 8 sets :shock:

Friday 12 October 2018

Squat moderate load, 2 min rests only	300 x 5 x 5
Leg lunges	50 per leg (20,5,5,10)

Things I did this week:

Saturday:
Paused Bench Press 10 x 3 x 65% with 60 second rests:
185x3
174x3x10

Press:
175x3
140x10
135x10
125x10

dips x10, x10, x10+35 lbs, x10, x10

Monday:

Rack pulls 1RM then AMRAP:
warmup: 315x5, 405x1
1RM: 495 x 1 (!!)
amrap: 405 x 10 (!)
IG

High bar squat:
225 x 10 x 3

Thursday:

Pin press (these are brutal)
185 x 1
165 x 2 x 5 sets with 60 second rests
IG

Dumbbell press 55 x 10 x 3 (almost couldn't lock these out after the pin presses!)

V-grip pulldown 125 x 8 x 4 sets

Saturday 20 August 2018:

Squat 8 sets of 2 reps at 75% with 60 second rests
315 x 2 x 8

Deadlift 6 sets of 1 rep at 75% with 30 second rests (!) BUUUUT since I can't read instructions AND can't count sets, I actually did:
335 x 2 (doubles) x 7 sets

Whoops.

Bagels and lox for lunch, I'm starving

IG squats

IG deadlifts

Monday 22 October 2018

2-3 sec Paused Bench, 60-90 second rests	200 x 3 200 x 3 200 x 3 200 x 3 200 x 3 200 x 3
Press amrap aim for 8-12	135 x 12 135 x 8 125 x 12
Dips	15 x 3
Seated dumbbell curls	35 x 10 x 3