Posts Tagged ‘Training’

Warm Ups: 170×5, 215×5, 255×3

Main: 300×3, 340×3, 385×4 (video, bad angle)

Boring But Big: 215x4x10

Leg Extensions: 75x3x10

Bodyweight: 220

Blood Pressure 106/70

Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.

(Top set, bad angle, not to depth on last 2 reps)

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Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

Sorry it has been so long since I have posted.  Getting ready for our annual Jazz Festival has been a lot of work and very time consuming.  I haven’t missed any training days, but I haven’t had any time to post.  Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post.  So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16  – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set.  not sure what happened, but I couldn’t hardly walk for the next 2 days.  maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

 

 

DELOAD

Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @H.H.G.

Front Squats – 115x3x8

Straight Arm Pulldown – 40x3x8

Dumbbell Shrug – 25x3x20

Standing Calf Raise – 205x3x20

DELOAD

Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 45x3x8

Spoto Press – 105x3x8

Preacher Curl – 40x3x8

French Press – 40x3x8

MAS wrestling for 1 hour at school.

DELOAD

AM Cardio – None

PM Hypertrophy – @H.H.G.

Overhead Press – 150x3x8

Seated Dumbbell Press – 50x3x8

Hammer Curls – 30x3x8

Dips – bwx3x8

DELOAD

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ WITCC

Front Squat – 205x3x8

Dumbbell Shrug – 100x3x20

Seated Calf Raise – 400x3x20

DELOAD

Monday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @H.H.G.

Dumbbell Bench Press – 50x3x8

Incline Bench Press – 175x3x8

EZ Bar Curl – 65x3x8

Close Grip Bench Press – 190x3x8

Shoulder Complex – 10x3x8

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 230x5x8

Straight Arm Pulldown – 75x5x8

Dumbbell Shrug – 50x5x20 (with hold)

Standing Calf Raise – 405x5x8

Friday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Dumbbell Bench Press – 75x5x8

Spoto Press – 210x5x8

Preacher Curl – 95x5x8

French Press – 95x5x8

Wrist Roller – 35×5