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265×10 is a new rep PR for me. Weighed in over 240. I need to get back on track with nutrition and losing fat (not losing weight)
Went to the Big Iron Gym tonight. Worked up to 335x1rx2s on bench and then did 280x5rx3s. I still need work on keeping everything grounded and tight.
505lbs for a 40lb squat PR!!! Thanks to all the guys at the Big Iron Gym tonight.
Plus Triceps Rope Pushdowns:
100×10, 90×10, 80×10, 70×10, 60×10, 50×10, 40x10x2, 30x10x2, 20x10x2
Completed at Big Iron Gym with tons of other squatters. Thanks in particular to Mallory and Wade.
During this workout (at Big Iron Gym) I went up to do 1 rep at 415lbs. I had Justin “RedDog” Redding wrap my knees. This was my first time using kneed wraps. It went very well. I am excited to train more using them. I will do a review of them at a later time.
Tonight at Big Iron Gym I got to see some of the best lifters around. I trained a bit, but spent most of my time watching Red Dog squat 7 plates on each side and The Freakshow Shawn Frankl bench 6 on each side. Got good tips on form and learned alot. Next time I will be joining in with whatever I can throw at them. Wish me luck! 🙂
Max Deadlift session at Big Iron Gym. My friends Abe Weins and Shawn Frankl helped me fix my form. My deadlift shot up 20 lbs in just 5 minutes of training. Here is what I did:
315 x 1, 405 x 1, 495 x 1 (NEW PR), 505 x 1 (NEW PR), 515 x 0 x 3
Repetition Overhead Press
AM:
Repetition Overhead Press – 8-% x 6 reps x 2 sets – 170 lbs
Incline Barbell Press – 60% x 8 reps x 3 sets – 185 lbs
Standing Skull Crusher – 60% x Fail x 3 sets – 50 lbs x 15, 50 x 20, 50 x 15
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 25 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
PM:
Bench Press – 225 x 5 reps x 3 sets, 255 x 5 reps x 3 sets, 255 x 3 reps x 5 sets
The bench sets were done at Shawn Frankl’s Big Iron Gym.
First workout of the new year.
Deload Day
Dumbbell Incline Press – 30% x 15 reps x 3 sets – 35 lbs
Bench Press – 225 lbs x 10 reps x 2 sets, 315 x 5 reps x 1 set w/Slingshot
Deadlift – 315 lbs x 5 reps x 1 set
I got help on form with those last two from Shawn Frankl at Big Iron Gym.
Repetition Squat
AM
Repetition Squat – 77% x 10 reps x 1 set – 360 lbs x 5 reps x 2 sets
Leg Extension – 60% x 12 reps x 3 sets – 110 lbs
PM
Leg Curl – 60% x 12 reps x 3 sets – 120 lbs
Calf Raise – 60% x 25 reps x 3 sets – 350 lbs
Squat – 135 x 10, 225 x 10, 315 x 5 x 5
Bench Press – 225 x 5 x 3, 315 x 1 x 5
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
Most of the evening workout happened at Shawn Frankl’s Big Iron Gym.
Heavy Hammer Gym 