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04-12-2021, 03:50 PM
#891
Monday, 12-April 2021: Dynamic Effort Lower
Weighout: 207lbs, Time: 1420 (00:55)
Low-Bar Back Squat (no sleeves) 45x10, 132x4, 220x4, belt: 308x3, 396x2, 485x1
Paused Low-Bar Back Squat, Dynamic Effort: 308+green mini long bands (74lbs at top) x8 sets of 3, on the minute
Deficit Deadlift 85% of 575: 485 3x3 @2-3min
Superset 1:
Lying Cable Face-pull 47.5# 4x12
Seated Prone-, Wide-Grip Cable Row 70#x10, 80# x10,10,10 @90-sec
Superset 2:
Neck Extension 47.5# 3x12
Neck Flexion 62.5# 3x12 @60-sec
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04-13-2021, 12:34 PM
#892
Tuesday, 13-April 2021: Conditioning
Weighout: 206.4lbs, Time: 1130 (00:35)
Treadmill: 6.2mph x25min (2.57mi); HR 161 bom
Cool-down: walk 2mph x5min; HR 111bpm
DB Side Bend 95lbs 3x10 superset w/
Lying Cable Crunch 42.5# 3x12 @60-sec
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04-14-2021, 08:04 AM
#893
Wednesday: Heavy-Medium Upper Body
Weighout: --, Time: 0615 (01:00)
Warmup: L-,Y-,T- Raise 10lb 2x10 @30-60sec
Reverse Grip Bench 45x10, 135x5, 225x4, 275x3
Competition Bench 315x2, 365x1, 305x7@9.5, 275x10@9, 260x9@9.5, 245x9@9.5 @2min
Incline DB Hammer Curl 60x9, 50x12,10 superset w/
Seated OH DB Extension 120 3x12 @60-sec b/t movements
Pec-Deck Machine 105x20, 15, 95x15, 15 superset w/
Side Raise Machine 70x20, 80x20, 85x20, 20 @60-sec b/t movements
Treadmill: Light Recovery Jog 5.2mph x6min (0.51mi)
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04-16-2021, 02:45 PM
#894
Friday, 16-Apr 2021: Max Effort Lower
Weighout: 206.3lbs, Time 0900 (01:05)
Low-Bar Squat:
Bar x10
135x5
225x4
Add Belt: 315x3
395x2
485x1
496x1
507x1
493.7x5@10
478.4x5@9.5
Low-Bar Squat w/2-sec Pause (bottom)
451.9x3@9.5
447.5x3@9
440.9x3@8.5
Rear Raise 40x12, 45x10,8, 40x9
Chin-up 25x8,6,5,5@80-sec
Ext 55#x10,10,10
Flex 70#x10,10,10@90-sec
Treadmill: 20min/1.82mi
9.6mph
x400m (160bpm),
400m (164),
600m (174),
600m (179) @3min walk (2mph) between each bout
End: 129bpm
Notes: ate my calories yesterday in a 5ht window and fasted 18hrs, then had my regular oatmeal, whey and apple for breakfast today
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04-17-2021, 12:59 PM
#895
Saturday, 17-April 2021
Time: 1330 (07:00)
Warmup jog 0.4 mi
Pacer 0.5mi 03:22 (target: 03:27 = 10:211.5-mi)
Pacer 2 (tailwind): 0.125mi 00:52 (target 00:51.8)
Pacer 3 (headwind): 0.125mi 00:54 (target 00:51.8)
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04-19-2021, 07:27 AM
#896
Sunday, 18-Apr 2021: Medium Upper
Weighout: --; Time: 1330 (01:05)
Warmup: prone incline DB L-, Y-, T- Raise 10lb 1x15 ea
Low Incline DB Bench 30x10, 45x8, 60x6, 80x4, 95x2, 120x10 @9.5
Band Pull-Apart x10 Superset w/
Low Incline DB Bench w/Red Band around the back: 75x10, 80x10, 85x10,10 @2min
1-Arm Cable Preacher Curl 37.5# 4x10 superset w/
Rope Cable Triceps Kickback 27.5# 4x15
(Top Half) Side Raise Machine 85 6x20 superset w/ Pec Deck 90x20, 95x15, 80x15, 70x20, 75x15
Monday, 19-Apr 2021: Dynamic Lower
Weighout: 210.2lbs, Time: 0605 (01:05)
Green Band Squat +45x10, +132x5, +220x4, belt: +308x3, +396x1, +330 8x3 on-the-minute
Deficit Deadlift 507 3x3 @3min
Lying Cable Face-Pull 42.5# 4x15 superset w/ seated wide-grip cable row 80# 4x12 @2min
Neck Extension 47.5# x20,18,16 superset w/ Neck Flexion 62.5# 3x20 @60-90sec
Notes: I was a bit lax on my eating this week; I also had a decent serving of spaghetti last night, I always seem to hold on to extra water afterward. My average of 207.##/ weekly low of 206.## and suddenly jumping to 210.## paints the picture that I need to be a bit more focused.
Later that day...
Time: 1745
Distance Run 2.8mi 00:25:42
Last edited by SClark08; 04-20-2021 at 08:36 PM.
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04-21-2021, 08:08 AM
#897
Wednesday, 21 Apr 2021
Weighout: 210.1lbs, Time: 0605 (01:10)
Warmup: 1-arm prone/incline DB L-,Y-,T- Raise 1x15 ea
Flat DB Bench 45x10, 60x8, 75x6, 95x4, 110x2, 130x8@9.5
Band Pull-Apart x10 superset w/Red Band DB Bench 95 4x8 @2min
Incline Hammer Curl 55x8, 50x8, 45x8,8 superset w/ OH DB Ext 125 4x8 @60sec b/t movements
Lean-Away Cable Side Raise 15#x10, 17.5#10,10, 15# 10,10 superset w/ Incline Rev-Grip Cable Cross 42.5# 4x15 @30-45sec b/t movements
Light Jog: 5.2mph x1.01mi (00:11:40)
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04-23-2021, 08:29 PM
#898
Thursday, 22-Apr 2021
Off/No Training
Friday, 23-Apr 2021; Heavy Lower
Time: 0700 (01:30)
Squat (sleeves) 396x2, 486x1@9, 511x3@10, 502.6x3@10, 449px3,3,3@8,9,9.5
Prone Incline DB Rear Delt Row & Chin-up
40x15,12,12.10@60 ss w/35x6,6,6,6 @90
Speed Run(treadmill) 9.6mph: .25, .25, .38, .2, .2, .2 mi @2min rest
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04-25-2021, 01:43 PM
#899
Sunday, 25-Apr 2021: Medium Upper
Weighout: 212.3lbs, Time: 0930 (00:55)
Warmup: prone L-,Y-,T-Raise 10lb 2x12
Bosu supported DB Incline 45x10, 65x8, 85x6, 105x4, 130x8@10
Band pull apart x10 superset w/Banded DB Incline 95x8,8,8,8 @2min
1-Arm Cable Bayesian Curl 22.5# 4x12 superset w/Cable Triceps Kickback 30# 12,12,10,10 @60-sec
Top-half Side Raise Machine 90 20,20,18,16,15 superset w/1-Arm Pec Deck 95 4x15 @60-sec
Notes: crawfish broil yesterday. Shit 4 times so far. Feeling heavy
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04-26-2021, 01:45 PM
#900
Monday, 26-April 2021: Medium Lower
Weighout: --lbs, Time: 1100 (01:05)
Front Squat bar x10, 132x5, 220x4, belt: 308x3, 396x1, 317.5lbs/144kg 3x6@8 @3min
Deficit Deadlift (DOHHG) 494lbs/224kg 3x4@8 @3min
Lying Cable Face-Pull 42.5# x20,20,20,15 superset w/Seated Pronated-Grip Cable Row (to sternum) 90# x10,8,8,6 @90-sec
Neck Extension 42.# x25,20,20 superset w/Neck Flexion 52.5# 3x25 @60-sec
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