353 replies to this topic

[Warehouse]

2/18

box squats, Yoke Bar, Jack briefs
225 + 6 chains x2, 5 sets
225 + 6 chains x3
255 + 6 chains x2
305 + 6 chains x1

deadlift
275x2, 4 sets

glute ham, 5 sets 7
standing abs, 4 sets 30

[Warehouse]

2/19

bench
195x5
165x5, 4 sets
add slingshot
165x20

1 arm db row- 15,12,9,6
rolling db tri ext, 5 sets 12
rear delt fly, 3 sets 8
hammer curls, 3 sets 10
cuffs

[Warehouse]

2/21

squats
275x5, 2 sets
315x5
275x5, 3 sets

[Warehouse]

2/22

sled, 5 trips
lat sled row, 2 sets 15
powershrugs, 5 sets 6 with pause at the top
standing abs, 7 sets 20

[Warehouse]

2/28

squats
300x4, 3 sets
340x4
300x4, 2 sets

[Warehouse]

3/1

sled, 5 trips
csr lying on incline, 6,8,10,12,14,16,18,20
band fly, 3 sets 12

[Warehouse]

-3/3

box squats, Yoke Bar, Jack briefs
285 + 6 chains x2, 10 sets

deadlift
315x3, 4 sets

glute ham, 5 sets 8
standing abs, 3 sets 20

[Warehouse]

-3/4

bench
235x3
205x3, 3 sets
add slingshot
205x3
205x10

1 arm db row, 15, 15, 12
band tri ext, 3 sets 15
db curls, 12,9,6,8
band pull apart, 3 sets 25

[Warehouse]

-3/6

squats
325x3, 2 sets
365x3
325x9

[Warehouse]

3/10

squats, Jack briefs + Jack suit, straps down
465x2
505x2
add reverse bands, straps up
555x1
595x1
645x1

standing abs, 3 sets 20

[Warehouse]

3/11

bench, slingshot
225x2
275x2
295x2
add Ace shirt
335x3, 4BD
365x3, 3BD

csr lying on incline, 12,16
powershrugs, 5 sets 8, with hold at top
band pulldown, 3 sets 12
spoon press, 3 sets 12
cuffs

[Warehouse]

3/13

deadlift, King Deadlifter
405x1, 2 sets

box squats, Yoke bar
215x6, 2 sets

standing abs, 60 reps

easy day, Meet Prep starts Saturday

[Warehouse]

3/15

sled, 5 trips

band face pull, 2 sets 12
rolling db tri ext, 2 sets 12
db curls, 2 sets 12
band fly, 2 sets 12
1 arm db row, 2 sets 12
standing abs, 2 sets 12
rear delt fly, 2 sets 12
Tate curls, 2 sets 12
band tri ext, 2 sets 12

[Warehouse]

3/17

squats, Jack briefs + Jack suit
465x2
505x1, 3 sets

box squats, Yoke Bar, Jack briefs
255x5
305x5, 2 sets

partial squats with constant tension and no lockout
145x10, 3 sets

lots of deadlift coaching, I will add abs to the bench session tomorrow