Archive for September, 2017


Sept 23, 2017

Saturday morning stuff.

Axle 14″ Deadlifts (traded sets with others, straps, sock feet)

145 x 4
235 x 3
325 x 1
415 x 1
445 x 1
445 x 1

notes: I normally don’t do this first. bar was moving pretty slow

Deadlifts (medium rests, sock feet)

135 x 1
225 x 1
315 x 1
405 x 1
425 x 1
425 x 1

Snatch Grip Deadlifts (medium rest, straps)

335 x 4
335 x 5

notes: did these with the conventional bar this time. slow reps, stop below my knees, get some tension going

Widegrip Pulldowns (short rests)

120 x 15
120 x 15
120 x 15
120 x 15

notes: back work every damn day lol

DB shrugs (short rests)

100s x 10
100s x 10
100s x 10

notes: knurling on these was shredding my hands

After this I was going to go outside and do farmers and yoke… but I forgot my shoes with the arch supports, and my feet are too flat for heavy moving events these days. so that pretty much stopped my workout cold.

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Took a bit of a break from posting, but had a request to start up again.  Still going to the gym, no big changes.

 

Busy week at work, snuck away on Friday afternoon for some bench

warmup work

Bench Press (medium rests)

125 x 8
150 x 6
175 x 5
*sleeves, wraps*
200 x 3
225 x 1
225 x 1
225 x 1
200 x 7
200 x 8

Seated Smith OHP (medium rests, elbow sleeves)

bar warmup
bar+90 x 3
bar+140 x 3
bar+160 x 3
bar+180 x 3

DB Flat Press (hammer grip, medium rests, sleeves)

70s x 10
80s x 8
90s x 6
100s x 4

V-Bar Cable Pushdowns (30 sec rests)

6 plates x 15
6p x 15
6p x 15
6p x 15

Dual Cable Wide Pulldowns (30 sec rest)

15 plates x 12
15p x 10

Widegrip Cable Rows (30 sec rests, elbows high)

10 plates x 15
10p x 15
10p x 15

Cable Face Pulls (30 sec rests)

2 plates x 20
2p x 20
2p x 20

post: 15 min LISS