W4 Press

April 26, 2018
Afternoon

Week 4

Standing Press WU to 170 x 3 x 10r - Strict

Pullovers 60 x 2 x 25r

Pulldowns 150 x 15/15/10-5

Dips (273.2) x 10/10/10/7/7/6
Naut Curl 70 x 20/20/10

C2 100m sprint/100m slow x 6 rounds

W4 Deads

April 23, 2018
Afternoon

Week 4

Deadlift WU to 405 x 5 x 5r

SLDL 225 x 8/8/7/7 (30r)

Side Bend 90 x 5 x 10r (50r)

Elliptical x 15 min

W4 Bench

April 23, 2018
Afternoon

Week 4

Bench Press WU to 134k x 5 x 1r - long pauses

EZ Skull crushers WU to 35.5k x 2 x 20r

BB Row 185 x 15/15/15/5

C2 x 1,250m

Between stuff - just playing

Moontop to 15.95k x 1

Hornetop to 55.95k x 1

W3 Squat

April 20, 2018
Afternoon

Week 3

Squat WU to 205k x 3 - easy. Could've gotten 5+ so I should be in the 525# plus range

Speed Squat 130k x 8 x 2r - 30s rests

Swing x 20r/Sit-ups x 10r x 5 rounds

W3 Press

April 19, 2018
Suppertime

Week 3. Cut it short. Didn't start until late and then spent a bunch of time rearranging the basement. It's a mess now. Way worse.

Standing Press WU to 210 x 3/3/3/3/8

DB Pullovers 55 x 30/20

Pulldowns 150 x 2 x 15r
Dips (271.4) x 2 x 10r

W3 Deads

April 17, 2018
Before Supper

Week 3

Deadlift WU to 515 x 5 x 1r - lockouts felt a little niggly so I just took them slow and squeezed them out.

Lunge +20 chain x 20r

Band GM Avr x 2 x 20r

Elliptical 12 min

Grippers 124.6 x 6/5, 8/5, 8/5

Choked 154 @ 15mm x 5 x 1/VNr

W3 Bench

April 16, 2018
Before Supper

Week 3. Such a poverty bench :( Triceps are still a bit sore from Friday as well.

Bench Press WU to
130k x 3
132k x 2
136k/140k x 1
143k x 1/1/F
100k x

Bent Row 225 x

C2 x 1,250m

W2 Squat

April 14, 2018
Before Supper

Week 2

Squat WU to 207.5k x 5 x 1r - Pause last single

Speed Squat 30s Rests 125k x 8 x 2r

KB Swings 30s on/30s Rest x 6 Rounds 24k x 18/17/14/14/14/14 (91r)

Grippers
124.6 x 5/5
Right 130.6 x 3 x 5r
Left 124.6 x 3 x 5r

W2 Press Redux

April 13, 2018
Before Supper

Week 2 redo. Wind and snow but it's above 0' so I went outside for some standing press work. First time since last fall.

Standing Press WU to 205 x 5 x 3r, 10r
Need to find my groove again. Throwing the weight behind me.

Pullovers 55 x 2 x 25r

Pulldowns Avr Band (basket) x 3 x 20r

Dips (270.6) x 10/10/10/7/7/6
Naut Curl 70 x 20/15/15

C2 50m sprint/100m slow x 7 rounds

W2 Press Attempt

April 12, 2018
Before Supper

Week 2 attempt. Was tougher than it should've been so I'll leave today's workout for tomorrow.

Seated Strict Press WU to 85k x 3r

Between Sets

2" Crusher Holds 49.3k x 5 x 15s
2" Crusher Negs 69.3k x 25s/17s