0102E – 531

Two pizzas yesterday and bet your ass I was ready to deadlift this morning. Deadlift: 135×7,5, 195×5, 245×3, 335×3, 385×3 435×7,6,3 – rep goal achieved, 385×3, 335×10. Rack Pulls: 135×8, 315×5, 405×3. FB Barbell Rows: 110×12, 140×10, 170×8, 200×6, 140×10. 1-Arm DB Rows: 100x2x8, 105x2x8. Prowler 1 Min EMOM Sprints: 2 rounds. Not only did… Continue reading 0102E – 531

0102C – 531

Practice day for squats, hypertrophy day and practice day for bench, and some correctives and cardio for good measure. Squats felt really good too! Squat: 135×5, 185×5, 215×5, 225×5, 255×5,5,5,7. Back extensions: 14. Bench Press: 135×8, 155×7, 185×5, 215×5, 225×8,8,8,10, 215x GHD: 3×12. Rowing: 520m, 1:56, less winded this time. Squats felt pretty good today.… Continue reading 0102C – 531

0102B – 531

Walked in, ready to attack it this morning. Squat: 140×5, 155×5, 180×3, 215×3, 250×3, 285×3, 320×8,7, rep goal ✅, 285×3, 250×10. Tempo 3/3/1 Squats: 250x3x3. Goblet Squats: 65x3x12. 10’Minute Conditioning 4 rounds: Inverted Rows, Push-up, KB Swings 10 reps. This first squat work set I spent too much mental energy worrying about cues. Second work… Continue reading 0102B – 531

0102A – 531

Made some programming adjustments after the first week and I think this will work better. Bench Press: 120×7, 155×5, 185×5, 255×3, 275×7 rep goal -1, 245×5, 215×14.  JM Press 95x3x5 (these were really difficult),  Inclined DB Press: 65x4x8. DB Floor Press: 70×8,8,10. 500 M Row Sprint: 2:51 seconds  Pretty good session today even if I… Continue reading 0102A – 531

0101D – 531

Small muscle day. Delts, biceps, and triceps. Mostly a Bodybuilding session, but with an emphasis on keeping my shoulders healthy and assistance to the bench press. BHNP Military Press: 50×5, 65×5, 85×6, 100×5, 110×10 rep goal ✅, 100×5, 85×10,8,8,10. Bent-Over Rear Delt Flyes: 20×20, 25×16, 30×12, 40×10, 30×10. Face Pullers: 35x2x20. DB Bicep Curls: 25×20,… Continue reading 0101D – 531