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Sunday February 17th - Dynamic Upper
A1. Dynamic Stretching
B1. Bench Press - 9x3 @ 150lbs
C1. Behind Neck Press - 1x13 @ 85lbs, 3x10 @ 95lbs
D1. Ripptoes - 1x13 @ 60lbs, 3x10 @ 70lbs
E1. Pull Downs - 1x13 @ pin 10, 3x10 @ pin 11
E2. Band Pull aparts - 4x13 @ blue band
F1. DB Shrugs - 3x10 @ 50lbs
F2. Cable Curls - 1x13 @ pin 4, 2x10 @ pin 5

Still going light on the shrugs until my neck feels better
 
Monday February 18th - Max Lower
A1. Elliptical - Till Warm
B1. Dynamic Stretching
C1. Front Squat to a Box - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 165lbs, 1x5 @ 195lbs, 1x3 @ 225lbs, 1x1 @ 245lbs, 1x1 @ 265lbs, 1x1 @ 295lbs, 1x1 @ 315lbs PR
D1. Front Squat to a Box - 3x2 @ 265lbs (85%)
E1. Gluteham Raise - 4x10 @ 35lbs
F1. Back Extensions - 1x13 @ 35lbs, 3x10 @ 40lbs
G1. Standing Abs - 4x25 @ black skinny band

got a nice PR on the front squat today
 
Wednesday February 20th - Max Upper
A1. Dynamic Stretching
B1. Two Board Press - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 165lbs, 1x5 @ 195lbs, 1x3 @ 225lbs, 1x1 @ 245lbs, 1x1 @ 265lbs, 1x1 @ 285lbs
C1. Two Board Press - 3x2 @ 245lbs
D1. Elbows Out Extension - 1x13 @ 40lbs, 3x8 @ 45lbs
E1. Pull Ups - 1x10 @ purple, 2x8 @ purple
E2. Reverse Fly - 3x10 @ 45lbs
F1. Shrugs - 4x10 @ 50lbs
F2. Preachers - 4x10 @ 55lbs
 
forgot to log thursdays workout

did
A1. Box Squat below parallel - 9x3 @ 205lbs
B1. Speed Pulls - 6x3 @ 250lbs

sunday
cant remember what i did
 
Wednesday February 27th - Max Upper
A1. Dynamic Stretching
B1. Incline - 1x5 @ 95lbs, 1x5 @ 135lbs, 1x5 @ 165lbs, 1x5 @ 195lbs, 1x3 @ 215lbs, 1x1 @ 225lbs, 1x1 @ 235lbs, 1x1 @ 245lbs
C1. Elbows Out Extension - 4x10 @ 45lbs
D1. DB Row - 3x10 @ 100lbs
D2. Band Pull Aparts - 3x13 @ blue band
E1. Shrugs - 3x10 @ 55lbs
E2. Preachers - 3x10 @ 55lbs
 
Thursday February 28th - Dynamic Lower
A1. Dynamic Stretching
B1. Box Squat Below Parallel - 5x2 @ 205lbs
C1. Speed Pulls - 3x3 @ 255lbs
D1. Pull Ups - 4x2, 1x5
E1. Oblique Raise - 3x13 @ 45lbs
E2. Russian Twist - 3x13(each side)
 
Monday March 4th - Dynamic Upper
A1. Dynamic Bench - 5x3 @ 155lbs
B1. Ripptoe Extensions - 3x8 @ 80lbs

HAVE STREP AND FEEL LIKE SHIT
 
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Thursday March 7th - Max Lower
STILL HAVE STREP

A1. Dynamic Stretching
B1. Box Squat 2" above parallel - 95x5, 135x5, 185x5, 225x5, 275x3, 315x1, 355x1, 385x1, 415x1, 435x1 PR

felt like shit after so i left
 
Monday March 11th - Max Upper
A1. Dynamic Warmup
B1. Flat Bench - 95x5, 135x5, 165x5, 195x5, 225x5, 245x3, 260x1, 275x0, 275x0, 260x1
C1. Flat Bench - 4x6 @ 165 (65%)
C2. Pull Ups - 5, 4, 3, 4, 5
D1. Elbows Out Extension - 3x10 @ 35
E1. DB Row - 2x10 @ 100
F1. BN Press - 2x25 @ 45
F2. Spider Curls - 2x20 @ 15

That 275 is still being stubborn
 
Wednesday March 13th - Dynamic Lower
A1. Dynamic Stretching
B1. Box Squat below parallel - 9x2 @ 205
C1. Speed Pulls - 6x3 @ 255
D1. Hang Cleans - 1x10 @ 155, 1x10 @ 135, 1x8 @ 135
E1. Cardio - 30 min
 
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