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09-22-2020, 07:26 AM
#781
Tuesday, 22-Sep 2020
Weighout: --Time: 0610 (00:55)
Squat 405x2, 485x1, 396x8, 405x8,8 @3min
Bent Lateral 40 15,12,12 superset w/
Seated Cable Hi-Row 160x10,6, 140x8
Cable Rope Upright Row 15,15,12 @2min
Lying D-Handle Curl 27.5# 3x10 @90sec
Seated Cable Concentration Curl 20# 3x10 @60sec
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09-29-2020, 07:48 AM
#782
Thursday - did some stuff
Friday - did some more stuff
Monday, 28-Sep 20
Time: 0610 (00:52)
Press 220x1, 176.5 x8,8,6
Squat 485x1, 530x1, 430x8, 419x8, 408x8
Upright Row 143.5x10,10,10
DB Curl 45 3x10 superset w/ Dip 115x8,8,8
KB Side Raise 25 3x15+5RP
Tuesday, 29-Sep 20
Weighout: 220.5lbs, Time: 0615 (00:39)
Row Erg @7 x5min 2:30/500m
Ring Rear Fly (toes in-line w/mount, top of ring at eye level): 3x20
Barbell Row 220lbs x7min = 50reps (10 sets of 5 w/30-sec rest)
Dip Bar Leg Raise x7min = 80reps (sets of 6-10 w/30-sec rest)
Row Erg @10 4x 20-sec sprint (~1:40/500m)/100-sec slow (~2:30/500m)
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10-05-2020, 08:05 PM
#783
Thursday did some shit
Friday: more stuff
Monday, 5-October 2020
Time: 0615 (01:08)
Clean and press 220x2, 195x3x5
Squat 485x1, 463x3x5
Reverse Curl 88x3x10 superset w/ Dip 135x3x8
Cable upright row 50# 3x15
Side raise 35x10+5, 10+5, 5, 25x5+5
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10-06-2020, 06:26 AM
#784
Tuesday, 6-Oct 2020
Time: 0625 (00:53)
Warmup Row Erg @10 x2.5min ~2:20/500m
Cable rear fly 20# 15,15,10+5
Barbell row 220 5-repsx7min @30-sec = 45
Parallel bar leg raise 6-8-reps x7min @20-sec = 84
Circuit: @135lbs x4 rounds, no rest b/t movements
Deadlift x5
RDL x5
Hang Clean x5
Press x5
Front squat x5
90-sec rest
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10-07-2020, 08:02 AM
#785
Wednesday, 7-Oct 20
Weigh out: 220, Time: 0610 (00:52)
Bench 310x3, 360x2, 320x3x5@2-3min
CG Bench 275x6, 265x6,6,6@2min
Deficit DL DOHHG 485x5
Cable incline fly 30#x15, 35#x12,10&90-sec
Cable Bayesian Curl 35 x3x10@90sec
Notes: tore the callus off of my left thumb today
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10-09-2020, 06:55 AM
#786
Friday, 9-Oct 2020
Time: 0620 (00:50)
Hack Squat (per side) empty x10, 45x10, 90x10, 135x3x8,12,16 @2min
Clean and Press 205x2, 220x10x1@2min
Incline bench 220 3x8@2min
GHR 10lbs 3x10@90-sec
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10-13-2020, 07:11 AM
#787
Monday, 12-Oct 2020
Weighout ?? TIme: 1330 (01:10)
Dynamic Warmup: Box Jump @30" 5x3 @60sec
Squat 315x3, 405x2, 441x5,5,5,(5/5)
Cable Bent Rear Fly 25# 3x15 superset w/
Barbell Row 220x5, 255x5, 285x(7/5)
GHR 5kg 2x10, 6, drop plate x4
Dynamic Interrupt: 30lb medball shoulder/ground x2min
Barbell Complex: "bear"
Powerclean
Front Squat
Press
Back Squat
BTN Press
6-5-4-3-2-1 reps w/90-sec rest
Notes: next time I run the bear complex, I will drop 15-sec off of the rest periods as I move through (e.g., 6-reps, 90-sec, 5-reps, 75-sec... 2-reps, 30-sec, 1-rep, complete).
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10-13-2020, 08:18 PM
#788
Tuesday, 13-Oct 2020
Weigh out 223lbs, Time: 2000 (00:53)
Bench 275x3, 315x5,5,5,(6/5)
Closegrip Bench 235x5, 275x5, 310x(5/5)
DB Press 65x20,14,10@2min
Incline Cable Fly 30# 2x10
Lean-away 1-arm Cable Side Raise 20#x15+5, 17.5#x15+5, 15#x15+5 @60-sec
Baysean Curl 25#x15+5, 30#x8+4, 27.5#x6+3
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10-14-2020, 05:37 AM
#789
Wednesday, 14-Oct 2020
Time: 0555 (00:32)
Hanging knee raise 4x15 mixed with:
Doubled RED LONG MINI band:
Neck extend 15,12
Neck flex 20,20
Neck left flex 20,20
Neck right flex 20,20
Light jog @ approx 85% pace:
~1.5mi 00:12:55 (projected 10:58 1.5mile pace)
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10-15-2020, 11:42 AM
#790
Thursday, 15-Oct 2020
Time: 0605 (00:58)
Dynamic Warmup: KB Swing 50x3, 70x3, 90x3x3 @30-sec
Deadlift DOH (straps) 45x10, 135x5, 225x5, 315x5, 420x5, 475x5, 540x(5/5) @9.5
High Cable Facepull 70# 3x15 superset w/Pullup 57.5x5, 62.5x5,5
KB Pistol Squat 25x8,8,8
Sled Pull (quads) 145lbs x4 basketball court widths
Notes: pistols followed by quad dominant sled work blows. Next time I will do pistols in squat shoes; with my flat feet, it was a bitch to maintain my balance throughout each set
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