C6/W2/D2
Press:
3 x 75
3 x 85
8 x 95
12 x 75
Klokov Press:
3 x 4 x 75
Pull-up
5 x 3 x bwt.
3 x 4 x bwt. + 5 lbs.
Tire Flips (“big” tire)
4 flips
30 crunches
8 flips
30 crunches
8 flips
4 flips
C6/W2/D2
Press:
3 x 75
3 x 85
8 x 95
12 x 75
Klokov Press:
3 x 4 x 75
Pull-up
5 x 3 x bwt.
3 x 4 x bwt. + 5 lbs.
Tire Flips (“big” tire)
4 flips
30 crunches
8 flips
30 crunches
8 flips
4 flips
C6/W2/D3
Squat:
3 x 155
3 x 180
11 x 205
15 x 155
Bench:
4 x 5 x 115
Row:
4 x 8 x 135
I used front squats (arms crossed) for a couple of my warm-up sets for the first time today. I definitely felt the increased core activation and quad emphasis. I’ll probably continue to use these for warm-ups for now and think about other options for them in the future.
C6/W2/D4
Bench:
3 x 105
3 x 125
9 x 140
12 x 105
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 135
Squat
3 x 5 x 175 (1 sec. pause)
I went for a tenth rep on the bench, and my spotter grabbed it around my sticking point. He said it had stopped; I think I was still grinding it out. I guess I still need to find a balance between pushing myself to hit rep records (9 reps ties a previous effort) and never missing a rep. It’s a lesson I’ll need to bear in mind Saturday, as I want to hit some singles after my AMRAP deadlift set.
C6/W3/D2
Press:
5 x 80
3 x 90
8 x 100
1 x 110
1 x 115
1 x 120
12 x 80
Klokov Press:
4 x 3 x 80
Pull-up:
5 x 3 x bwt.
4 x 3 x bwt. + 10
Biceps Curl:
2 x 6 x 65
8 x 55
Plank:
3 x 20 sec.
C6/W3/D3
Squat:
5 x 165
3 x 190
8 x 215
1 x 235
1 x 255
14 x 165
Bench:
4 x 5 x 115
Row:
4 x 8 x 135
Face Pull:
2 x 8 x 20
C6/W3/D4
Bench:
5 x 115
3 x 130
8 x 145
12 x 115
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 135
Squat:
3 x 5 x 175 (1 sec. pause)
C6/W4/D1
Deadlift:
3 x 5 x 215
Press:
3 x 5 x 80
Pull-ups:
3 x 5 x bwt.
Leg Press:
3 x 10 x 315
C6/W4/D2
Squat:
3 x 5 x 175 (1 sec. pause)
Pull-ups:
8 x 3 x bwt.
Band Pull-aparts:
3 x 10
Bench:
3 x 5 x 115 (1 sec. pause)
Row:
3 x 8 x 135
Tire Flips (“big” tire)
2 x 10
Minor back pain on squats. Pull-ups alternated with squats, then done more or less as a circuit with bands, bench, and rows. Grip changed every set or two on all of these exercises. Started the tire closer to the edge of my space and was able to get in 5 flips before turn-around. On its edge, this tire stands at about my eye level; no guess on its weight.
C6/W4/D3
Band Pull-aparts:
3 x 10
Bench:
3 x 5 x 115
Pull-ups:
8 x 3 x bwt.
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 135
Squat:
3 x 5 x 175
C7/W1/D1
Deadlift:
5 x 190
5 x 220
12 x 250
5 x 295
Leg Press:
3 x 10 x 315
Band Pull-aparts:
3 x 10
Tire Flips (“big” tire):
2 x 10
Ok, so I intended to use Joker’s sets today after my AMRAP set, but I screwed up the math. I meant to make a 25 lb. jump, but I guess I thought my AMRAP was at 270, so I went up to that 295, which explains why five reps felt so damned heavy in my hands. Oh, well. Two rep PRs today, so I can’t complain about my stupidity too much. Everything else felt rough, but that’s only because I was gassed from those pulls.
C7/W1/D2
Press:
5 x 75
5 x 85
9 x 95
5 x 100
10 x 75
Pull-ups:
3 x 3 x bwt.
3 x 5 x bwt.
DB Incline Press (~60 deg.):
3 x 8 x 70
Tire Flips:
2 x 10
C7/W1/D3
Squat:
5 x 155
5 x 175
12 x 200
15 x 155
Pull-ups:
4 x 3 x bwt.
Band Pull-aparts:
3 x 10
Bench:
3 x 5 x 120
Row:
3 x 8 x 140
Tire Flips:
2 x 10
C7/W1/D4
Band Pull-aparts:
3 x 10
Bench:
5 x 105
5 x 120
12 x 135
5 x 145
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 140
Squat:
3 x 5 x 175
C7/W2/D1
Deadlift:
3 x 205
3 x 235
11 x 265
3 x 295
3 x 315
Leg Press:
3 x 10 x 315
Lying Leg Raise:
3 x 10
Tire Flip:
2 x 10
C7/W2/D2
Press:
3 x 80
3 x 90
9 x 100
3 x 105
3 x 110
10 x 80
Pull-ups:
3 x 3 x bwt.
3 x 5 x bwt. + 5
DB Incl. Bench:
3 x 8 x 70
C7/W2/D3
Squat:
3 x 165
3 x 190
10 x 210
15 x 165
Band Pull-aparts:
3 x 10
Bench:
3 x 5 x 120
Row:
3 x 8 x 140
Lying Leg Raise:
2 x 10
Tire Flip:
2 x 10
C7/W2/D4
Band Pull-aparts:
3 x 10
Bench:
3 x 110
3 x 125
10 x 140
12 x 110
DB Bench:
5 x 8 x 90
Row:
5 x 8 x 140
Squat:
3 x 5 x 175
C7/W3/D1
Deadlift:
5 x 225
3 x 250
8 x 280
1 x 305
1 x 325
0 x 340 (fail @ lockout)
Leg Press:
3 x 10 x 315
Lying Leg Raise:
3 x 10
Tire Flip:
2 x 10
C7/W3/D2
Press:
5 x 85
3 x 95
6 x 105
1 x 115
1 x 120
1 x 125 (grind)
Pull-up:
3 x 3 x bwt. (~180)
3 x 5 x bwt + 10
DB Incl. Bench:
3 x 8 x 70
Lying Leg Raise:
3 x 10
Tire Flip:
2 x 10