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Bench Press Deload
Warm Up 120×5, 155×5, 185×3
Main 120×5, 155×5, 185×5
Boring But Big 155x5x10
Sling Shot Bench 185x3x10
Incline DB Bench 35x3x5
Bodyweight 222
No Blood Pressure taken
No Videos
#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.
DELOAD
Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @WITCC
Sumo Deadlift – 225x3x8
Stiff Leg Deadlift – 225x3x8
Seated Row – 100x3x8
Barbell Shrug (Back) – 185x3x8
Calf Raise – 400x3x20
DELOAD
Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ WITCC
Front Squat – 205x3x8
Dumbbell Shrug – 100x3x20
Seated Calf Raise – 400x3x20
Thursday – Hamstrings / Back / Calves
AM Cardio – None
PM Hypertrophy – @ WITCC
Sumo Deadlift – 325x5x8
Seated Row – 190x5x8
Barbell Shrug – 205x5x8
Seated Calf Raise – 400x5x20
Sunday – Quads/Back/Calves
AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym
PM Hypertrophy @ B.I.G.
Front Squat – 210x2x10
Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)
Dumbbell Shrugs – 100x2x20
Standing Calf Raise (machine) – #42x3x20
Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym. I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004. Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party. They are very comfy and warm, but too long. I have to roll up the bottoms a good 3-4 inches in order to function in them.
This year WITCC hosted another Comet Strength Club Lift-a-Thon. We are going to try to host two every year. This one was called the Hoist For The Holidays being so close to our winter break.
We only had a few lifters actually show up, but we had a nice audience and had some good lifts. Here are the results:
Kenneth Schmidt – 245lbs, SQ 365, BP 225, DL 475 = 1065lbs total = +4.35%
Nick Bennigsdorf – 190lbs, SQ 315, BP 245, DL 385 = 945lbs total = +4.97%
Devin Husted – 205lbs, SQ 365, BP 235, DL 425 = 1025lbs total = +5% (Awarded Best Lifter)
Me – 232 lbs, SQ 455 (passed on 3rd attempt), BP 335, DL 475 (passed on 3rd attempt) = 1265lbs total = 5.45%
We also did a MAS Wrestling demonstration.
Heavy Hammer Gym 