Sunday
Pretty simple, lower back was a little tight and didn’t want to deadlift. Instead I did some much needed rows.
KB Rows (per arm)
10x40lbs
10x60
3x10x80lbs
10x10x60lbs
Edit: I must be getting leaner, cause the sexy bicep veins are starting to get closer to my shoulder.
Monday Morning
KB Sings and KB Rows
100 each
Night
Deadlifts
10x135
10x225
5x275
3x345
3x385 - CB
1x385 - fell backwards at lockout. Quickly dropped the weight.
KB Rows
10x80lb
AMRAPx60lb
Finally back from vacation and able to lift.
Tuesday Morning
KB Swings 60lber
20
20
20
40
OHP
5x135
5x135
3x155
3x175
3x175 - probably a rep pr
KB Press
2x12x40lber
Will probably do more OHP tonight. More or less the same thing. Feeling fluffy after the vacation.
Where was vay-cay?
South Dakota
It’s about 41F this morning, and that’s 41F warmer than this past week. It feels so nice. haha. Didn’t have to wear a sweatshirt when I worked out this morning.
Wednesday Morning
KB Swings 60lb
40
Stairmaster
10 MInutes
Front Squats
3x5x135
2x5x185 - Last set felt a bit of sciatic pain in my left hip. Figured I’d just call it and hit squats again tomrorow. I’m still super tight from flying on Monday. Need a massage and good stretch.
Thursday
Incline Bench
15x135
10x135
5x175
5x175
5x175
15x135
Incline KB Press
3x12x60lb
Triceps
Friday Morning
10 Minutes Stairclimber
20 Pullups
KB Swings
20 - 80lb
20 - 60lb
X2
Friday night
Axle Rack Pulls
Up to 6x455
Saturday Morning
Stair master 7 minutes
Hang cleans
8x135
8x135
6x155
6x155
3x185
3x185
2x205
1x225 - Lifetime PR
Behind Neck Press
3x12x95lbs
1x18x95lbs
KB Press and row
12x40lb Press
12x60lb Row
3 rounds.
Shoulders and chest are incredibly sore and pumped right now.
Congrats on the PR!
Thanks Slaya and Chicken. That one was a bigger milestone. Throughout my off and ons I never hit it. Now to just that weight overhead.
Right shoulder blade and lower back have been tight since Sunday. Been stretching and keeping things easy.
Sunday Morning
10 minutes stairclimber
Monday night
2xAMRAP front squat
Tuesday Morning
1 minute stairclimber
30x95 front Squats
1 minute stairclimber
20x95 front Squats
1 minute stairclimber
15x95 front Squats
3 minutes stairclimber - then my pet chicken came and got me. Lmao long story. Haha
Hopefully I can hit legs tonight. Ill be traveling overnight tomorrow. The 95lb front squats are a Jarvan thing. A guy who posted here years ago used to swear by light front squats. Not gonna lie, my quads are extremely pumped. Maybe he was onto something.
Tuesday Night
1 minute stairclimber
10 front squats 95lbs
3x no rest
Jumps
3x5
Front squats
10x5x135
10 minutes stairmaster.
Monday Morning
10 minutes stairmaster
4x10 KB Rows
Night
Clean and press. Cleaned each rep
5x135
3x135
3x155
1x175
1x185
1x205 - PR
2x2x185
Pull ups
20
Press
3x5x135
KB Row
3x10
PR rep. @T3hPwnisher would appreciate your feedback. Does it look like I’m too narrow on my grip?
Workouts were short and inconsistent last week. Birthday was this weekend so didn’t eat all that great either. Hoping to bring things in line starting the first. Until then, I’ve got an ice cream cake and girl scout cookies to devour.
Happy Birthday! Congrats!
Happy bday mate. Also nice press!
Grip looked good to me dude. Happy birthday, amd congrats!
Wednesday Morning
OH KB Swings
60x60lbs
Front Squats
2x10x135
10x155
5x185
2x1x205
Night
Front Squats
3x8x135
2x5x155
5x185
3x205
1x225 - Easy
1x245 - Dirty rep, but 20lb PR. Will post video tomorrow
2x225 - Also on video. Will post tomorrow
The 245 probably was too wide of stance and form broke down a bit.
