4.29
Cable high pulls 15 x1
Light raises
Bench bar 10, 135-10, 185-8, 225-5, 245-5, 255-3, paused 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-12
SS pull-ups 5 x6
Sled push 100 x4, 2, 2
5.2
Leg extensions 12 x3
Hack squat sled 10, 145-10, 235-10, 285-10
TB deads 150-8, 240-8, 330-8, 380-8
Sled push 100 x4, 2, 2
5.4
Light raises
WG bench bar 10, 135-8, 185-8, 225-5, 245-5, 255-3, paused 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-14
SS chins 5 x6
Sled push 100 x4, 2, 2
5.7
Leg extensions 12 x3
Hack squat sled 12, 145-12, 235-12, 285-8 x2
TB deads 150-8, 240-8, 330-8, 380-8 that was tough
Sled push 100 x3, 3
Dragging, not much sleep this week.
5.10
Band PA and shoulder dislocates
Low cable row 120-10, 140-10, 160-8, 180-8
DB bench 70-10, 80-10, 90-10 x2
DB flyes, deep stretch 20-12 x2
Chest supported t rows 90-12, 115-8 x3
Dips 10 x2
Sled push 100 x4, 2, 2
5.12
Leg extensions 12 x3
Belt squat 135-12, 225-8 x3
TB deads 150-8, 240-8, 330-8, 380-8 x2
Thats it, gotta pickup the wife.
5.14
Band PA and shoulder dislocates
Low cable row 120-10, 140-10, 160-10, 180-10
DB bench 70-10, 80-10, 90-10, 95-8
DB flyes, deep stretch 20-12 x2
Seated press bar 15, 95-10 x2
SS DB curls 25-10 x2
Machine lateral raises 12 x2
Sled push 100 x4, 4
5.16
Leg extensions 12 x2
Hack squats sled 10, 145-10, 235-10, 285-10 x2
TB deads 150-8, 240-8, 330-8 x2
SM handle carries 110s x2, 2, 2, 2
Tire flips x8
5.19
Band PA and shoulder dislocates
Chest supported t rows 90-8 x2, 115-8, 140-5, 115-8, 90-12
DB bench 70-10, 80-10, 90-10, 95-8
DB flyes, deep stretch 25-12 x2
Dips 10 x2
Seated press bar 10, 95-10, 7, 3
SS band raises 12 x2
Sled push 100 x4
5.21
Leg extensions 15 x2
Hack squats sled 10, 145-10, 235-10, 285-8 x3
Db curls 30-10
TB deads 150-8, 240-8, 330-8, 380-8
Tire flips x8, 8
Ezbb curls 55-15 x2
5.24
Band PA and shoulder dislocates
DB bench 70-10, 85-10, 95-10, 9, 70-12
DB flyes 25-12 x2
Seated press bar 10, 95-10 x2
Low cable row 120-10, 140-8,160-5, 180-5, 200-5 x2
Plate raises 25-15 x2
Sled push 125 x3, 3, 2
5.26
Walking lunges
Band shoulder dislocates
Squats bar 10, 135-8 x2, 225-4 x2, 275-4, 315-4 x2
SM handle carries 110s down and back x3
Tire flips 8 x3
Hack squat sled 10, 145-5, 235-5, 285-5 outta gas
5.28
Band PA, dislocates
DB bench 75-10, 85-10, 95-10, 65-12
DB flyes 25-12 x2
Seated press bar 10, 95-10, 105-10, 115-9, 105-8 > 95-4
Chest supported t rows 90-10, 115-8, 140-5, 115-8, 90-12
Lateral cable raises 20-12 > 8, x2
Sled push 125 x3, 3, 2
6.1
Leg extensions 15 x2
Hack squats sled 10, 145-10, 235-10, 285-10, 335-8
Deads 135-5, 225-4, 315-4, 405-3 x2
Tire flips 8 x3
1 Like
6.3
Band PA and shoulder dislocates
Bench bar 10, 135-8, 185-5, 225-4, 245-4, 265-4, paused 255-3, 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-14
SS chins +25-3 x8
Sled push 135 x4, 2, 2
Will repeat this one. Felt meh.
1 Like
6.5
Leg extensions 15 x2
Hack squat sled 8, 145-10, 235-10, 285-10, 335-8
TB deads 150-8, 240-8, 330-8, 420-4 x2
SM handle carries 110s down and backs quick x4
Leg extensions heavier 10 x3
1 Like
6.7
Band PA and shoulder dislocates
Bench bar 8, 135-8, 185-5, 225-4, 245-4, 265-4, paused 255-3, 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-15
SS chins +25-3 x8
Sled push 135 x3, 3, 2
6.8
DB curls 20-20 x8 spread across the day
6.10
Walking lunges x2
Hack squat sled 10, 145-10, 235-10, 285-10, 335-10.
That was to failure.
TB deads 150-8, 240-8, 330-8, 380-8, 420-5
Tire flips 5 x2
DB curls 25-20, 15
Was a grind, think it’s the heat and humidity Summer is here in kc, 90s.
6.13
Band PA and shoulder dislocates
CG bench bar 10, 135-8, 185-5, 225-4, 245-4, 265-3, 2, paused 255-3, 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-15
SS chins +25-3 x9
Sled push 135 x3, 3
6.16
Walking lunges
Hack squat sled 10, 145-10, 235-10, 325-5 x2
TB deads 150-8, 240-8, 330-8, 380-8, 420-8
Handle carries 160s x4
HS squat lunge shrugs with holds 5 sec and 10 sec, 3 sets
Still havent got used to the heat and humidity in the back room.