1/7:
OHP: 87.5 (7x5) - 5mn
Next: 90
Squat: 90 (5/7/9/11/13)
Next: 92.5
1/8:
Seal Row: 116lb (7x5) [5.5min] - actually missed 1 rep
Next: repeat until strongly completed
1/12:
Pullup: +25 (5/5/4/4/4/4) - 5.5mn
Next: 20 (7x5)
1/15:
BW: 133lb in morning after poop
OHP: 87.5lb (7x5) [5min]
Next: 91lb (7x5) [5.5min]
Squat: 92.5 (5/7/9/11/13)
Next: 95
1/16:
Seal Row: 115 (7x5) - 5mn
Next: 117.5 5.5mn
1/17:
Bench: 133.5lb (8x5) - 5min
Next: 135 (7x5)
1/19:
Pullup: +20 (7x5) - 5.5mn
Next: 22.5
1/20:
OHP: 96lb (3x5; 4x4) [5.5min]
Next: 91lb (7x5) [5min?] - back to regularly scheduled programming
1/22:
Squat: 100 (5/5/7/9/11); 120 (7)
1/23:
Bench: 136 (7x6) - 5.5mn
Next: 137.5 7x5 5.5mn
1 Like
1/28:
OHP: 91lb (7x5) - 5mn
Next: 93.5
1/30:
Seal Row: 121lb (5/4/5/3/5/5/4) - 5.5mn+
Next: repeat
2/1:
Bench: 137.5 (6x6; 1x7) - 5.5mn
Next: 141 7x5
Squat: 100 (5x5)
2/5:
Pullup: +27.5 (7x5) - 5.5mn
2/6:
Squat: 100lb (5/10/10/10/10) [5.5+min]
1 Like
You got a strong pull up. Are you only doing one lift per session?
2/6:
OHP: 95 (7x5) - 5.5mn+
Seal Row: 121lb (many reps missed) - 5.5mn+
2/9:
Bench: 141 (7x5) - 5mn
Next: 143.5 (7x5) - 5mn
2/10:
Pullup: +30lb (5x5) - 5.5min
2/12:
OHP: 97.5 (7x5) - 5.5mn
Squat: 106 (5/5/10/10/10)
2/13:
Seal Row: 121 (7x5) - 5.5mn
Next: 123.5
2/18:
Bench: 143.5lb (7x5; 1x8) [5.5min]
Next: 146lb (7x5)
2/19:
Pullup: +20lb (1x7; 6x6) [5.5min]
Next: +15 (7x7) [5.5min]
2/20:
OHP: 101lb (4x5; 3x4) [5.5min+]
Next: 91lb (7x7) [5.5min]
2/21:
Seal Row: 118.5 (5/5/4/4/4/3/3) - 5.5mn
Next: repeat
2/25:
Bench: 146lb (6x5; 1x7) [5min]
Next: 147.5 7x5
2/26:
Pullup: +15 (7x7) - 5.5mn
Next: +10 (8x7)
2/27:
Squat: 111lb (4x10)
Next: 116lb
OHP: 91 (5x8; 2x7) - 5.5mn
Next: 93.5 (7x7)
3/4:
Seal Row: 118.5 (5/6/6/6/6/6/5) - 5.5mn
In for the follow and hope training is going well
3/5:
Squat: 116lb (3x10) [5.5min]
Bench: 142.5 (7x5) - 5.5mn
3/6:
Chinup: +10 (6x8) - 5.5mn
Next: Bw (8x8)
3/9:
Incline Bench: 93.5lb (8/8/9/9/9) [5.5min]
3/10:
Seal Row: 121lb (4x5; 4; 4; 5) - 5.5min
Next: repeat
1 Like
3/11:
Bench: 146lb (8x5) [5.5min]
Next: bar needs to be close to directly over pecs when unracking, elbows TUCKED when LOWERING + lifting up
3/12:
Pullup: BW (8x9) [5min]
Next: +5 (8x9)
Squat: 121lb (3x10) [5min]
3/13:
OHP: 86lb (8 sets of 8-12 reps)
Next: 91lb (8x10)
3/14:
Seal Row: next repeat 121lb for strong 5’s
3/16:
Bench: 147.5lb (5x5) [5.5min]
Next: 6x5
3/18:
Pullup: BW (9x8) [5.5min]
Next: 10 sets!
3/19:
Incline Bench: 91lb (8x10) [5min]
Next: 93.5lb (8x10)
3/20:
Squat: 126lb (3x10) [5.5min]
1 Like
How has training been going?
3/27:
Bench: 142.5lb (6x5; 1x6) [5.5+min]
Next: 146 (7x5)
Squat: 131lb (3x10) [5.5min]
Pullup: +20lb (10x5) [5min]
4/2:
Incline Bench: 92.5 (5x10) - 5.5mn
Next: 6 sets
4/3:
Squat: 130 x 10; 135 x 2 x11
Next: 135 3x10
Seal Row: 123.5lb (5x5; 2x4) [5.5min]
Next: repeat
2 Likes
4/4/22:
Bench: 146lb (6x5; 1x8) [5min]
4/6:
Pullup: +22.5lb (8x5) [5min]
4/8:
Incline Bench: 92.5lb (6x10; 1x12) [5min]
4/10:
Seal Row: 123.5lb (8x5) [5.5min]
Next: 125lb (7x5) [5.5min]
Squat: 136lb (3x9) [5.5min]
Next: 141lb
4/12:
Bench: 146lb (6x5; 1x7) [5min]
Next: 147.5lb (7x5)
4/15:
Pullup: +25 (8x5) [5.5min]
4/16:
Incline BP: 96lb (7x10) [5.5min]
4/17:
Seal Row: 127.5lb (7x5) [5.5min]
Squat: 136lb (3x10) [5.5min]
1 Like
4/18:
Bench: 147.5lb (9x5) [5min]
Squat: +27.5lb (7x5) [5.5min]
4/20:
Pullup: +27.5 (7x5) - 5.5min
4/22:
Incline Bench: 97.5lb (7x10) [5.5min]
Next: try 100
4/24:
Seal Row: 127.5lb (x5); 131lb (2x5; 5x4) [5.5min]
Next: 131lb (8x4)
4/26:
Squat: 137.5 (3x10) - 5.5mn
How has training been feeling?
4/30:
Bench: 151lb (8x5) [5.5min]
Next: 153.5lb (7x5)
5/6:
Pullup: +30lb (8x4) [5.5min]
Next: try for 5’s
5/7:
SIOHP: 101lb (2x10; 5x9) - 5.5mn
5/8:
Seal Row: 131lb (4/3/3/2/1/2/2/2/0)
Next: 121lb (8x7)
5/10:
Bench: 152.5lb (9x5) [5.5min] - hold everything to 8 sets from now on if you want to push it
Pullup: +30lb (8x5) [5.5min]
Next: +32.5lb (7 or 8 sets of 5)
SIOHP: 102.5lb (2x9; 6x8) [5.5min]
Next: 106lb (8x8)
Seal Row: 121lb (3x7; 3x6; 2x5) [5.5min] - lots of missed reps actually
Next: 116lb (9x7)
Squat: 146lb (5/6/7/8/9) [5.5min]
Next: 151lb (5/6/7/8/9) [5.5min]