2013-2014 Grind Time

[Yecny]

Tues 11/5
Front Squats 265 5/5/5
Dumbell Snatch 80 5/5/5
Walking Lunges 55 8/8/8
Dumbell SLD 90 10/10/10
Dumbell Rows 100 17/17/17
Pendlay Rows 135 8/8/8*

*went down on pendlay rows to really get the form dialed in

 

[Yecny]

Wed 11/6
Bench Press 285 3/3/3
Incline Dumbell 80 6/6/6
Incline Dumbell Flys 60 7/7/7
Cable Flys 35 8/8/8
Reverse grip tricep pushdowns 50 6/6/6
Dip machine 230 6/6/6

 

[Yecny]

Thursday 11/7
Lowbar squat 415 3/3/3(wraps), 325 5/5(no wraps)
Barbell shrugs 405 8/8/8
Back extensions 45 5/5/5
Hip machine 130 12
Groin machine 130 12

 

[Yecny]

Friday
Push Press 200 3/3/4
Seated Dumbell Press 70 6/6/6
Side raises 27.5 9/9/9
Front raises 27.5 9/9/9
Rear delt lat raises 27.5 9/9/9
Tricep pushdowns 100 5/5/5

 

[Yecny]

Sat 11/9
Deadlift 454 3/3/3, 360 8
Cable Rows 140 5/5/5

 

[Yecny]

Sunday 11/10
Power cleans 140 3/3/3/3/3
Weighted Pullups 90 3/3/3

 

[golvmopp]

Fuckin hell. Good lifts, man

 

[Yecny]

Thanks man, appreciate it!

 

[Yecny]

Mon 11/12
Front Squats 270 5/5/5
Pendlay rows 145 8/8/8
Dumbell Snatch 85 5/5/5
Walking lunges 60 8/8/8
Dumbell SLD 95 8/8/8
Dumbell rows 105 8/8/8

 

[Yecny]

Wed 11/13
Bench Press 290 3/3/3
Incline Dumbell Press 80 7/7/7
Incline Dumbell Flys 60 8/8/8
Cable Flys 35 9/9/9
Dip machine 230 6/6/6
Reverse grip tricep pushdowns 60 6/6/6

 

[Yecny]

Thur 11/14
Squat 420(wraps) 3/3/3, 330 5/5
Barbell Shrugs 410 5/5/5
Back Extensions 50 5/5/5
Groin machine, Hip Machine

 

[Yecny]

Fri 11/15
Push Press 200 4/4/4
Seated Dumbell Press 70 7/7/7
Side raises 30 6/6/6
Front raises 30 6/6/6
Rear delt lat raises 30 6/6/6
Tricep Pushdowns 100 5/5/5

 

[Yecny]

Sun 11/17
Deadlift 460 3/3/3, 365x8
Cable Rows 145 5/5/5

 

[Yecny]

Mon 11/18
Power Cleans 155 3/3/3/3/3
Weighted Pullups 70 3/3/3
Incline Curls 40 4/4/4
Hammer curls 55 5/5/5
Box jumps 40" 3/3/3