Strong Thompson's Log

[sthompson86]

7.14.2017

Press: 110lb for 2x2-4 reps 100 for 4X4-6 reps

Side Delt Raise drop set 3x30 - Started with 35lb DB and worked down to 15lb DBs to complete the 3 sets.

Lying Tricep Ext. 3x6-8 reps. 70bs EX curl bar.

BW Dips 3 X Max Reps. 20-12-10

EZ Curl Bar curls - 3x10-15 reps 50lb

[sthompson86]

20 Minute EMOM of 40 yard unweighted prowler sprints. Didn't think I would make it all the way through before death by prowler, but I did. Going to add 25lbs to the prowler next week, and repeat.

[sthompson86]

Squat at 70% 185lb 3x5
Deadlift 345x3
2" deficit Deadlift 305lb by 3x4
BB row 145 by 3x8
BW Chins 3x10

[sthompson86]

Bench "95%+" for a double - 175lb for 5
Bench "85% for 4x5" 155Lb
Incline DB 55Lb 3x6-8
BB Curl 1x4-6 95Lb 2-6-8 65Lb
BW Dips SS/ Seated Incline curls 15Lb on the curls.

[sthompson86]

Backsquat "1x2 @ 95%" 250lbx4 3x5 @ 85% 225lb
Deficit SLD 70% 3x8 255lb w/ straps

GPP Circuit 3 rounds:
Stepups 10 each leg 30lb DB
30x Calve Raises RP 135lb on Smith
Kneeling Ab Cable Crunches 20x 57.5 lb

[sthompson86]

Press 1x3 @ 95% 115x4 3x5 @ 85% 100Lb 5-5-5
Seated DB Press 3x10 40Lb DB
Side Lateral Raises 3x10 30lbDB Drop Set x10 20lb DB RP x10
EzCurl Bar French Press 3x6-8 70lb 8-8-8
Dips 3xmax (Use weight if over 15 reps) BWx18 25lbx8 25lbx8

[sthompson86]

Pullups 3x5 25x4 bwx8 bwx8
Vgrip Pulldown 3x8-12 140 x9 x8 x6
BB Row 3x8-12 115lbx12-12 125x12
FacePull 3x12-15 45lb
DB Shrugs 3x15-20 75lb

[sthompson86]

Back Squat 3x8 @ 75% 205lb 8-8-8
High Bar Narrow Back Squat @ 55% 150Lb 3x10
Weighted Stepups - 3x10each leg 30lb
Hanging leg Raises 3x10-20 SS w/ standing calves 3x25 @ 145 Smith

[sthompson86]

Bench press 3x8 @ 75% 150 8-8-8
DB incline 3x8-12 55lb 9-12-12
Seated DB Curl 6x6-12 20lb 12-12-12-12-12-12
Dips 3x10-15 w/25lb 12-14-10

[sthompson86]

SLDL 2" Deficit 3x8 265Lb
Box Squat @ 60% 3x8 165Lb

GPP
40Lb DB Swings x20
Hanging Knee Raises x20
Calf Raise Barbell Squat Rack 165lb x20
5 rounds