T Nation

A Templar's Powerlifting log: Road to Elite


#1

Hey everyone!!! I will introduce myself first. My name is Jacob T. I am a Physical Therapy graduate student, anticipated graduation is May 2016 with my Doctorate. I have been training since high school and seriously training for almost 2 years. I am kind of new to powerlifting I have competed twice so far, placing 2nd in my division at RPS Spring Supremacy April 25th 2015 with an 1100 lb total and then I did a PUSH/Pull at Albany Strength in August of this year.

My best lifts are a 500 lb deadlift in competition at 188 lbs, and 375 squat in the gym for speed reps (370 at competition) and 250 lb bench in the gym and 245 in competition. My current goal is to reach a 1360 total for my next meet. Currently ive had a small set back straining my left glute/lumbar fascia so ive changed my training routine from a 3x a week Upper/Lower DUP split to a more bodybuilding style routine similar to push/pull/legs.

I am also a Sportrition Sponsored Athlete (www.sportrition.net) and Online fitness coach through GymLyfe Fitness (www.gymlyfefitness.com). I also post on instagram a lot https://instagram.com/templar_fitness/ and might do some youtube stuff to include on this log.

I will try to keep this log fully updated and comment on others logs as I have time, I am usually really busy with school, work etc and will do my best to give others journals a look through when I have time.

weight 194, lowered my carb intake 60g for maybe 2 weeks not sure if I should do a mini cut or not, did another demo today. ill be posting videos tomorrow and the coming days also, they are already up on youtube.

Its nice to be getting into some heavier weights on squats now also

FitNotes Workout - Monday 30th November 2015

** Walking **

  • 10:00

** Barbell Squat **

  • 325.0 lbs x 3 reps
  • 335.0 lbs x 3 reps
  • 340.0 lbs x 3 reps

** Hand Stand Push Up **

  • 194.0 lbs x 4 reps
  • 194.0 lbs x 4 reps
  • 194.0 lbs x 3 reps

** Hammer Strength Shoulder Press **

  • 155.0 lbs x 9 reps
  • 155.0 lbs x 9 reps
  • 155.0 lbs x 10 reps

** Glute-Ham Raise **

  • 194.0 lbs x 20 reps
  • 194.0 lbs x 20 reps
  • 194.0 lbs x 20 reps

** Lying Leg Curl Machine **

  • 120.0 lbs x 8 reps
  • 120.0 lbs x 8 reps

** Leg Extension Machine **

  • 170.0 lbs x 12 reps
  • 170.0 lbs x 12 reps

** Myorep Lateral Raise **

  • 10.0 lbs x 15 reps
  • 10.0 lbs x 5 reps
  • 10.0 lbs x 5 reps
  • 10.0 lbs x 5 reps
  • 10.0 lbs x 5 reps
  • 10.0 lbs x 3 reps

** Standing Calf Raise Machine **

  • 160.0 lbs x 35 reps
  • 260.0 lbs x 24 reps
  • 360.0 lbs x 14 reps
  • 420.0 lbs x 11 reps
  • 480.0 lbs x 8 reps
  • 420.0 lbs x 8 reps
  • 420.0 lbs x 4 reps
  • 420.0 lbs x 3 reps
  • 360.0 lbs x 10 reps
  • 360.0 lbs x 7 reps
  • 360.0 lbs x 5 reps
  • 260.0 lbs x 14 reps
  • 260.0 lbs x 8 reps
  • 260.0 lbs x 10 reps
  • 160.0 lbs x 21 reps
  • 160.0 lbs x 10 reps
  • 160.0 lbs x 10 reps

** Leg Press **

  • 710.0 lbs x 6 reps
  • 710.0 lbs x 6 reps
  • 710.0 lbs x 6 reps

#2

Hit a rep pr on bench, some of the newer stuff ive been trying has been working out. posted a couple clips on my youtube channel also

FitNotes Workout - Tuesday 1st December 2015

** Flat Barbell Bench Press **

  • 170.0 lbs x 5 reps
  • 190.0 lbs x 3 reps
  • 215.0 lbs x 5 reps

** Chest Dips **

  • 245.0 lbs x 9 reps
  • 245.0 lbs x 9 reps
  • 245.0 lbs x 9 reps

** Incline Barbell Bench Press **

  • 155.0 lbs x 10 reps
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 10 reps

** Dumbbell Hammer Curl **

  • 65.0 lbs x 8 reps
  • 65.0 lbs x 8 reps
  • 65.0 lbs x 8 reps

** EZ-Bar Preacher Curl **

  • 90.0 lbs x 13 reps
  • 90.0 lbs x 13 reps
  • 90.0 lbs x 13 reps

** Behind The Back Cable Curl **

  • 20.0 lbs x 17 reps
  • 20.0 lbs x 17 reps
  • 20.0 lbs x 17 reps

** Tabata Calf Raises **

  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps

** Myorep Lateral Raise **

  • 20.0 lbs x 10 reps
  • 20.0 lbs x 5 reps
  • 20.0 lbs x 5 reps
  • 20.0 lbs x 5 reps
  • 20.0 lbs x 5 reps
  • 20.0 lbs x 5 reps

#3

Killing it with Sportrition, working on some cool things, like getting some stores in CNY to carry our products and giving out samples to all lifters who are participating in an RPS meet in Utica NY on 12/12, the meet will have 75 lifters. Let me know what anyone thinks of the videos

FitNotes Workout - Thursday 3rd December 2015

** Walking **

  • 10:00

** Barbell Squat **

  • 275.0 lbs x 9 reps
  • 275.0 lbs x 9 reps
  • 275.0 lbs x 9 reps

** Hack Squat **

  • 275.0 lbs x 12 reps
  • 275.0 lbs x 12 reps
  • 275.0 lbs x 12 reps
  • 225.0 lbs x 12 reps [Drop set]

** Hammer Strength Shoulder Press **

  • 155.0 lbs x 10 reps
  • 175.0 lbs x 8 reps
  • 175.0 lbs x 8 reps
  • 100.0 lbs x 10 reps [Drop set]

** Leg Extension Machine **

  • 155.0 lbs x 15 reps
  • 155.0 lbs x 15 reps
  • 155.0 lbs x 15 reps
  • 155.0 lbs x 3 reps [Rest pause]
  • 120.0 lbs x 15 reps [Drop set]

** Lying Leg Curl Machine **

  • 140.0 lbs x 15 reps
  • 140.0 lbs x 15 reps
  • 140.0 lbs x 15 reps
  • 140.0 lbs x 5 reps [Forced negatives]

** Seated Leg Curl Machine **

  • 30.0 lbs x 20 reps
  • 30.0 lbs x 20 reps
  • 30.0 lbs x 20 reps
  • 25.0 lbs x 20 reps
  • 25.0 lbs x 3 reps
  • 15.0 lbs x 20 reps

** Seated Dumbbell Press **

  • 65.0 lbs x 12 reps
  • 65.0 lbs x 12 reps
  • 65.0 lbs x 12 reps
  • 45.0 lbs x 12 reps [Drop set]

** Upright Row **

  • 45.0 lbs x 15 reps
  • 45.0 lbs x 15 reps
  • 45.0 lbs x 15 reps

** Lateral Machine Raise **

  • 10.0 lbs x 20 reps
  • 10.0 lbs x 20 reps
  • 10.0 lbs x 20 reps
  • 10.0 lbs x 4 reps [Rest pause]
  • 10.0 lbs x 5 reps [Partial reps]

** Standing Calf Raise Machine **

  • 400.0 lbs x 13 reps

** Tabata Calf Raises **

  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps

#4

Had a pretty great workout today, started with some force generation work aka speed work for my bench. I got a really good pump and as today is a hypertrophy focused day its a good thing. Definitely will be sore tomorrow, not that, that matters for growth haha

FitNotes Workout - Friday 4th December 2015

** Flat Barbell Bench Press **

  • 225.0 lbs x 1 rep
  • 225.0 lbs x 1 rep
  • 225.0 lbs x 1 rep
  • 225.0 lbs x 1 rep
  • 225.0 lbs x 1 rep

** Flat Dumbbell Bench Press **

  • 85.0 lbs x 10 reps
  • 85.0 lbs x 10 reps
  • 85.0 lbs x 10 reps
  • 65.0 lbs x 10 reps [Drop set]

** Chest Dips **

  • 225.0 lbs x 12 reps
  • 225.0 lbs x 12 reps
  • 225.0 lbs x 12 reps
  • 193.0 lbs x 20 reps [Bodyweight till failure]

** Incline Cable Fly **

  • 20.0 lbs x 20 reps
  • 20.0 lbs x 20 reps
  • 15.0 lbs x 25 reps
  • 15.0 lbs x 25 reps
  • 10.0 lbs x 30 reps
  • 10.0 lbs x 30 reps

** Cable Curl **

  • 60.0 lbs x 9 reps
  • 60.0 lbs x 9 reps
  • 60.0 lbs x 9 reps
  • 60.0 lbs x 5 reps [Forced negative reps]

** Behind The Back Cable Curl **

  • 20.0 lbs x 16 reps
  • 20.0 lbs x 16 reps
  • 20.0 lbs x 16 reps
  • 15.0 lbs x 16 reps [Triple drop set]
  • 10.0 lbs x 16 reps
  • 5.0 lbs x 16 reps

** EZ-Bar Preacher Curl **

  • 20.0 lbs x 20 reps
  • 20.0 lbs x 20 reps
  • 20.0 lbs x 20 reps
  • 20.0 lbs x 6 reps [Rest pause sets]
  • 20.0 lbs x 6 reps
  • 20.0 lbs x 6 reps

** Myorep Lateral Raise **

  • 25.0 lbs x 14 reps
  • 15.0 lbs x 5 reps
  • 15.0 lbs x 5 reps
  • 15.0 lbs x 5 reps
  • 15.0 lbs x 5 reps
  • 15.0 lbs x 5 reps

** Tabata Calf Raises **

  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps

#5

This workout felt like it took forever, especially my deadlifts, back was super tight today so tired to take my time with deadlifts

FitNotes Workout - Saturday 5th December 2015

** Walking **

  • 10:00

** Deadlift **

  • 365.0 lbs x 5 reps
  • 375.0 lbs x 5 reps
  • 380.0 lbs x 5 reps

** Hammer Strength Row **

  • 170.0 lbs x 12 reps
  • 215.0 lbs x 8 reps
  • 215.0 lbs x 8 reps
  • 170.0 lbs x 8 reps [Drop set]

** Lat Pulldown **

  • 140.0 lbs x 12 reps
  • 140.0 lbs x 12 reps
  • 140.0 lbs x 12 reps
  • 140.0 lbs x 3 reps [Rest pause]
  • 100.0 lbs x 12 reps [Drop set]

** Barbell Row **

  • 115.0 lbs x 16 reps
  • 115.0 lbs x 16 reps
  • 115.0 lbs x 16 reps
  • 115.0 lbs x 3 reps [Triple rest pause]
  • 115.0 lbs x 3 reps
  • 115.0 lbs x 3 reps

** V-Bar Push Down **

  • 65.0 lbs x 8 reps
  • 65.0 lbs x 8 reps
  • 65.0 lbs x 8 reps
  • 50.0 lbs x 4 reps [Forced negatives]

** Dumbbell Kickback **

  • 35.0 lbs x 12 reps
  • 35.0 lbs x 12 reps
  • 35.0 lbs x 12 reps
  • 30.0 lbs x 12 reps
  • 25.0 lbs x 12 reps
  • 20.0 lbs x 12 reps
  • 15.0 lbs x 12 reps

** Bench Dip **

  • 194.0 lbs x 28 reps
  • 194.0 lbs x 28 reps
  • 194.0 lbs x 28 reps

** Rear Delt Machine Fly **

  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps
  • 10.0 lbs x 10 reps

** Tabata Calf Raises **

  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps
  • 192.0 lbs x 23 reps

#6

How’s the injury going?


#7

[quote]stronkfak wrote:
How’s the injury going?[/quote]

been getting better and better, its day to day depending on how much time i get to do my rehab program haha


#8

Really happy with how the weights have been moving on leg day, feels like its almost time for a taper tho. Wish my body would keep up in the mirror haha but nervous system gains happen faster than muscle, also on the verge of breaking 350x3 again first time since tweaking my back muscle

FitNotes Workout - Monday 7th December 2015

** Cycling **

  • 10:00

** Barbell Squat **

  • 335.0 lbs x 3 reps
  • 340.0 lbs x 3 reps
  • 345.0 lbs x 3 reps

** Hand Stand Push Up **

  • 196.0 lbs x 4 reps
  • 196.0 lbs x 5 reps
  • 196.0 lbs x 5 reps

** Leg Press **

  • 710.0 lbs x 7 reps
  • 710.0 lbs x 7 reps
  • 710.0 lbs x 7 reps

** Hammer Strength Shoulder Press **

  • 155.0 lbs x 11 reps
  • 155.0 lbs x 11 reps
  • 155.0 lbs x 11 reps

** Lying Leg Curl Machine **

  • 140.0 lbs x 7 reps
  • 140.0 lbs x 7 reps
  • 140.0 lbs x 7 reps

** Leg Extension Machine **

  • 170.0 lbs x 10 reps
  • 170.0 lbs x 10 reps

** Lateral Dumbbell Raise **

  • 10.0 lbs x 17 reps
  • 10.0 lbs x 17 reps
  • 10.0 lbs x 17 reps

** Standing Calf Raise Machine **

  • 120.0 lbs x 50 reps
  • 220.0 lbs x 25 reps
  • 320.0 lbs x 17 reps
  • 420.0 lbs x 12 reps
  • 480.0 lbs x 9 reps
  • 420.0 lbs x 6 reps
  • 420.0 lbs x 5 reps
  • 420.0 lbs x 3 reps
  • 320.0 lbs x 10 reps
  • 320.0 lbs x 5 reps
  • 320.0 lbs x 5 reps

#9

[quote]jt67 wrote:

[quote]stronkfak wrote:
How’s the injury going?[/quote]

been getting better and better, its day to day depending on how much time i get to do my rehab program haha[/quote]

That sounds great


#10

[quote]stronkfak wrote:

[quote]jt67 wrote:

[quote]stronkfak wrote:
How’s the injury going?[/quote]

been getting better and better, its day to day depending on how much time i get to do my rehab program haha[/quote]

That sounds great[/quote]

Yeah mostly pain free right now, it bugs me the most when I train back, which sucks because its my favorite training day


#11

Happy with my bench progress, took some steps back but honestly ive never hit 195x7 forum was meh wouldnt say every rep would pass at a meet, slow and steady progress is better than none.

FitNotes Workout - Tuesday 8th December 2015

** Cycling **

  • 10:00

** Flat Barbell Bench Press **

  • 160.0 lbs x 5 reps
  • 175.0 lbs x 5 reps
  • 195.0 lbs x 7 reps

** Chest Dips **

  • 245.0 lbs x 10 reps
  • 245.0 lbs x 10 reps
  • 245.0 lbs x 10 reps

** Machine Chest Press **

  • 125.0 lbs x 12 reps
  • 140.0 lbs x 12 reps

** Dumbbell Hammer Curl **

  • 65.0 lbs x 10 reps
  • 65.0 lbs x 10 reps
  • 65.0 lbs x 10 reps

** EZ-Bar Preacher Curl **

  • 95.0 lbs x 11 reps
  • 110.0 lbs x 8 reps
  • 110.0 lbs x 8 reps

** Behind The Back Cable Curl **

  • 27.5 lbs x 9 reps
  • 27.5 lbs x 9 reps
  • 27.5 lbs x 9 reps

** Myorep Lateral Raise **

  • 125.0 lbs x 10 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 5 reps
  • 125.0 lbs x 4 reps

#12

Been super busy the last 5 days studying for boards, coaching and working on Sportrition Stuff. I did get to meet Ed Coan on saturday tho at an RPS sanctioned meet in Utica NY

FitNotes Workout - Monday 14th December 2015

** Walking **

  • 10:00

** Barbell Squat **

  • 345.0 lbs x 3 reps
  • 350.0 lbs x 3 reps
  • 355.0 lbs x 3 reps

** Hand Stand Push Up **

  • 196.0 lbs x 5 reps
  • 196.0 lbs x 5 reps
  • 196.0 lbs x 5 reps

** Leg Press **

  • 710.0 lbs x 8 reps
  • 710.0 lbs x 8 reps
  • 710.0 lbs x 8 reps

** Hammer Strength Shoulder Press **

  • 160.0 lbs x 8 reps
  • 160.0 lbs x 8 reps
  • 160.0 lbs x 8 reps

** Lying Leg Curl Machine **

  • 140.0 lbs x 8 reps
  • 140.0 lbs x 9 reps
  • 140.0 lbs x 8 reps

** Leg Extension Machine **

  • 170.0 lbs x 10 reps
  • 185.0 lbs x 10 reps

** Lateral Machine Raise **

  • 15.0 lbs x 10 reps
  • 15.0 lbs x 10 reps
  • 15.0 lbs x 10 reps

** Standing Calf Raise Machine **

  • 420.0 lbs x 12 reps
  • 420.0 lbs x 7 reps
  • 420.0 lbs x 7 reps
  • 420.0 lbs x 7 reps
  • 420.0 lbs x 5 reps

#13

#14

FitNotes Workout - Tuesday 15th December 2015

** Walking **

  • 10:00

** Flat Barbell Bench Press **

  • 160.0 lbs x 3 reps
  • 180.0 lbs x 3 reps
  • 205.0 lbs x 5 reps

** 5 Pause Bench **

  • 160.0 lbs x 6 reps
  • 160.0 lbs x 6 reps
  • 160.0 lbs x 6 reps

** Chest Dips **

  • 247.0 lbs x 8 reps
  • 250.0 lbs x 8 reps
  • 250.0 lbs x 8 reps

** Barbell Curl **

  • 95.0 lbs x 6 reps
  • 105.0 lbs x 6 reps
  • 110.0 lbs x 6 reps

** Dumbbell Hammer Curl **

  • 70.0 lbs x 8 reps
  • 70.0 lbs x 8 reps
  • 70.0 lbs x 8 reps

** Behind The Back Cable Curl **

  • 35.0 lbs x 9 reps
  • 35.0 lbs x 9 reps
  • 35.0 lbs x 9 reps

** Twists **

  • 20.0 lbs x 10 reps
  • 20.0 lbs x 10 reps
  • 20.0 lbs x 10 reps

#15


FitNotes Workout - Friday 18th December 2015

** Cycling **

  • 10:00

** Barbell Squat **

  • 280.0 lbs x 8 reps
  • 280.0 lbs x 8 reps
  • 280.0 lbs x 8 reps

** Leg Press **

  • 620.0 lbs x 12 reps
  • 620.0 lbs x 13 reps
  • 620.0 lbs x 13 reps

** Lying Leg Curl Machine **

  • 110.0 lbs x 10 reps
  • 110.0 lbs x 10 reps
  • 110.0 lbs x 10 reps

** Seated Leg Curl Machine **

  • 30.0 lbs x 20 reps
  • 30.0 lbs x 20 reps
  • 30.0 lbs x 20 reps

** Standing Calf Raise Machine **

  • 300.0 lbs x 18 reps
  • 300.0 lbs x 13 reps
  • 300.0 lbs x 10 reps
  • 300.0 lbs x 9 reps

** Blood Pressure Stability **

  • 40.0 lbs x 10 reps
  • 40.0 lbs x 10 reps
  • 40.0 lbs x 10 reps

#16

Kind of a simple workout but did the job, just got my tattoo on my side finished so I wasnt able to use a belt and wont be for a few weeks. Also when the new year starts I will be doing a different split more focused on powerlifting, specifically my bench
FitNotes Workout - Monday 21st December 2015

** Barbell Squat **

  • 275.0 lbs x 3 reps
  • 295.0 lbs x 3 reps
  • 305.0 lbs x 3 reps
  • 310.0 lbs x 3 reps

** Leg Press **

  • 715.0 lbs x 8 reps
  • 715.0 lbs x 8 reps
  • 715.0 lbs x 8 reps

** Lying Leg Curl Machine **

  • 110.0 lbs x 10 reps
  • 125.0 lbs x 10 reps
  • 125.0 lbs x 10 reps

** Standing Calf Raise Machine **

  • 400.0 lbs x 13 reps
  • 400.0 lbs x 5 reps
  • 400.0 lbs x 5 reps
  • 400.0 lbs x 5 reps
  • 400.0 lbs x 5 reps
  • 400.0 lbs x 4 reps

** Deadlift ** (done after squats, I alternated between sumo and conventional)

  • 315.0 lbs x 3 reps
  • 315.0 lbs x 3 reps
  • 335.0 lbs x 3 reps
  • 335.0 lbs x 3 reps

#17

This is the template for my volume block I will be starting 1/4/16, since it will be a volume block I am going to stick to the higher end of rep ranges. for the intensity block I will adjust the RPEs and stick to the lower end of rep ranges. Hoping to reach a 275+ bench this year, 600 lb deadlift and 500 lb squat

Lower hypertrophy rest 60-90 sec
Squat no sleeves 8-10 reps to 8 RPE
Sumo Deadlift 8-10 reps to 7 RPE
Glute ham raise 3x 12-20
BFR Leg extension
Pallof press 3x10
Blood pressure cuff TA 3x10
Incline bench rear delt fly 3x12-20

Upper hypertrophy rest 60-90 sec
Close grip bench press w/bands 6-8 reps to 9 RPE
Rack Press to 8 RPE 8-12 Reps
Chest dip 3x 12-15
Braced rows 4x8-12
Lat pull down 4x12-15
Lateral raises 3-4 sets 12-20 reps
BFR behind the back cable curl
Shoulder external rotation 3x 12-20

Lower speed rest 60 sec, 90-120 sec
Speed squat 80-90% 4x1
Speed deadlift 80-90% 4x1
Hip thrust 4x6-8
Belt squat 4x 6-8 3 second negative
Front plants 3x for time
Side planks 3x for time
Rear delt cable fly 3x 8-12

Upper speed rest 60 sec, 90-120 sec
Speed bench 5x1 80-90%
Machine OHP 4x6-8
Myorep lateral raise
Behind the neck pull down 4x 6-8
Barbell row 4x6-8
Hammer curl 4x 6-8
BFR full stretch preacher curl
Shoulder external rotation 3x8-12

Lower strength rest 180 sec
Squat 3-5 up to 8 RPE
Deficit deadlift x5 up to 7 RPE
SSB squat 4x 5-8
Dragon flag 3x 3-5
Oblique twist 3x 5-10
Facepull 3x6-8

Upper strength
Wendler bench
Slingshot bench 3-5 to 9 RPE
Incline bench 3x3-5
Pendley row 3x 3-5
Pull ups 3x 3-5
Barbell curl 3x3-5
OHP 3x3-5
Shoulder external rotation 3x 6-8


#18

You’re able to do dragon flags?Talk about core strength


#19

[quote]stronkfak wrote:
You’re able to do dragon flags?Talk about core strength[/quote]

yeah it took me a while but I can do them decently now


#20

I felt like death after the squats and deadlifts, I overestimated the weights so ill be adjusting the, to 255 lbs and 275lbs respectively. still was excited to start the new program, this is definitely the hardest day of the week.

FitNotes Workout - Monday 4th January 2016

** Walking **

  • 10:00

** Squat No Sleeves **

  • 275.0 lbs x 10 reps
  • 275.0 lbs x 10 reps
  • 265.0 lbs x 10 reps

** Sumo Deadlift **

  • 295.0 lbs x 10 reps
  • 295.0 lbs x 10 reps
  • 295.0 lbs x 10 reps

** Glute-Ham Raise **

  • 194.0 lbs x 20 reps
  • 194.0 lbs x 20 reps
  • 194.0 lbs x 20 reps

** Bfr Extensions **

  • 50.0 lbs x 30 reps
  • 50.0 lbs x 15 reps
  • 50.0 lbs x 15 reps
  • 50.0 lbs x 15 reps

** Bp Cuff **

  • 40.0 lbs x 10 reps
  • 40.0 lbs x 10 reps
  • 40.0 lbs x 10 reps

** Incline Bench Rear Delt **

  • 12.0 lbs x 20 reps
  • 12.0 lbs x 20 reps
  • 12.0 lbs x 20 reps

** Pallof Press **

  • 20.0 lbs x 10 reps
  • 20.0 lbs x 10 reps
  • 20.0 lbs x 10 reps