Amen !
I’m going to need a bigger shovel !!!
3s day Inclines
Warm-up Meadows rows 10x70, 8x80,90
Inclines 3x165, 3x190, 7x215 ( Rep PR) a little extra 2x225, 1x235,1x240
Single arm cable rows 4x10
Fat Bar CGBP Paused 5x185, 5x220, 3x240, 1x250, 255, 260, 265
Dips 10xbw, 10xbw+70, 8xbw+90
DB OH Ext 15x50, 10x70
CGBP @ 265. Good work.
Gonna be an early winter here in Washington too. Some of the ski resorts are already open. I’m too lazy to shovel. I do, however, love to fire up the snow blower.
Thanks Biker…
Crippler- We had an awesome fall temp wise ( I live outside of Boston) so the payback is coming !! I’m too cheap to get a snow blower but every winter I edge closer to caving in…storing the thing is my problem…no more free space in the garage…
1s day Squatz
warmup DL EMOM doubles 5x225
Low Bar 5x190, 3x215, 10x240, a little extra Paused 1x265, 275
BSS 3x8sidex40s
Leg Press 1ppsx24, 2ppsx19, 3ppsx14
Rope hammer curls 10x70,80,90
Tmill 8 min
Stat Bike Intervals 10 ( 20 sec sprint, 40 sec cruise)
Karaoke ( not the singing) some
Circus 3x
Side Plank 30 sec
Face pulls 10
Cable chops 8 side
Pallof Up/downs 4 side
BPAs 10
Suitcase carry 50lb 65 paces each hand
RKC plank 2x15 sec
chins 5
2 min rest between
Gotta ask what’s Karaoke.
Its a crossover drill…you are basically moving sideways but instead of a lineman shuffle your legs cross over in front and behind…best thing to do is google it… as soon as you see it I’m sure you will recognize it.
Sorta like a Harlem shuffle? I’m showing my age.
Warmup pullups 4x4
OHP 5x135, 3x155, 3x175, 1x180, 185 ( PR) 0x190
Vbar pulldowns with 3 count hold 10x80,100,120
CGBP Paused Fat Bar 270, 280 (pr) 290 ( Fuggin yeah PR) just listed the fun stuff…
SA standing cable row 10x70,80,90,100
You’re PR’ng all over the place. Really Happy Thanksgiving.
My wife and I love Boston.
Happy Thanksgiving
Biker and Crippler hope you gentlemen enjoyed your Thanksgiving!
Chin ups, pullups, neutral grip whatever I felt like 81 reps mostly sets of 5
81 reps.
Thanks. I am still recovery from stuffing myself. 81 reps is solid.
Thanks guys didn’t feel like doing a circuit so I spent time on the bar.
1s day
Trap bar 5x275, 3x325, 8x365
RDL 10x135,155,175, 8x195
weighted back ext 3x10x80
enough for today…
Incline BP 5x175, 3x205, 6x225 (= repPR) a little extra 1x235,240,245,250(=PR)
Pendlay Row 5x135,155,175,185
straight am pushdown 3x10
db laterals with double pause cable front raise, cable laterals
time for a deload…