0103 – 531

Got in a little late today and dragged through the workout today which means I didn’t get everything done. Squat: 135×8, 185×5, 215×5, 225×5, 265x3x5 top set. A little extra practice today. These are feeling better.  Bench Press: 235×8, 115×8, 215×5, 235×8,8,8,9 top set. Focusing on setting up better on my bench.  GHD: 12,15,12. I… Continue reading 0103 – 531

0103A – 531

Wasn’t feeling to motivated or energetic this morning, but regardless, the reps must be done. Bench Press: 120×7, 155×5, 185×4, 230×5, 260×3, 290×6 rep goal achieved; 290×5,4 for total 15 reps, 260×3, 230×12 AMRAP. DB Incline Press: 70×8, 60×8,8,12. DB Floor Press: 50×20,20,16. 500m Row: 1:48… beat last time by 10 seconds. Gotta admit those… Continue reading 0103A – 531

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