Bench Accessories
Bow Tie
Earthquake Bar
3*20
KB OHP
1*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
150
Bow Tie
Bench
Earthquake Bar
3*20
2board
15. 200
35. 230
5*3. 260
Face Pull
3*10
Band Pressdown
100
Had wife’s work XMas party last night. Consisted of bowling and my favorite deep dish pizza.
Hips and ass little sore this morning.
Block pulls
Worked up to
405 x1
455 x1
495 x1
T Bar rows
3*10
Pull Through
3*10
Stuck around and helped buddy get into briefs. Ran mono while he did triples.
All in all, no complaints about today’s session. I was tired, kinda sore, and bloated from pizza.
Gearing up for the impending ice storm tomorrow. Would rather have a foot of snow than a 1/4" ice.
Pre Ice Storm Bench Accessories
Bow Tie
Earthquake Bar
3*20
KB OHP
2*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
150
Bench
Earthquake Bar
3*20
Bench
15. 195
35. 210
3*3. 250
Face Pull
3*10
Band Pressdown
100
6pak & pound
1*1
Helped move equipment yesterday to USAPL meet venue. We’re hosting another meet.
Early AM Squats
Cambered Bar
35. 240
33. 270
3*3. 310
Depth iffy on third set. Got too far forward on a couple reps. No complaints.
T-BAR row
3*10
Cambered Bar GM
3*10
Bench Accessories
Bow Tie / Earthquake Bar
3*20
KB OHP
2*10
Band Pull Apart
100
DB Curl
2*20
Band Pressdown
150
Cambered Bar Squats
35. 220
35. 255
3*5. 285
Row
2*10
Cambered Bar GM
1*10
Bench Accessories
Earthquake Bar
3*20
KB OHP
3*10
Band Pull Apart
100
Cable rows
3*25
Band Pressdown
150
Bench
Earthquake Bar
3*20
Bench
15. 185
35. 205
5*3. 235
Face Pull
3*10
Band Pressdown
100
Shoulder feels pretty good. Don’t know what tomorrow will bring.
Great lifting Capt. Those were some awesome block pulls.
Cambered Bar Squats
35. 255
33. 290
1*3. 330
3*10
Rows
1*10
Bench Accessories
Bow Tie Earthquake Bar
3x20
Bow Tie OHP
3x10
Band Pull Apart
100
Cable Curl
100
Band Pressdown
150
8lbs wings in the crock pot & other assorted goodies for Superbowl. Kids will be by @ 1pm. Wings will be ready by game time.
Decided to squat today.
Cambered Bar
35. 240
33. 275
3*3. 310
2*10
Bar speed good. Hips felt good. Called it after 2 accessory sets. Training partner and I started BSing and decided to go eat.
Cambered Bar Squats
35. 220
35. 255
3*5. 290
3*10
Depth good. Bar speed good. Had harder than normal time keeping air on 10 rep sets.
Bench Accessories
Bow Tie
Earthquake Bar
3*20
OHP
3*10
Row
3*10
Curl
2*50
Band Pressdown
150
Took the clubs in yesterday to get re-gripped. Golf league start @60 days.
Took the Mrs out for Valentine’s dinner last night. Slept in way too late this morning.
I wish I could get the clubs out. We still have six inches of snow on the ground.
1 Like
Bench
Bow Tie
Earthquake Bar
3*20
Bench
15. 185
35. 200
5*3. 230
Row
3*10
Band Pressdown
100
Bar speed good. Shoulder felt good.
Good to have a hip and shoulder cooperating.
Good 7:30am stretch session. Right hip was really tight. Quads had a knot. These got worked out. Hammies were fine.
Cambered Bar Squats
35. 255
33. 290
1*3. 325
Depth was good. Bar speed good.