Another quick one. I did a superset with the presses and rows and then another one with the deads and curls. It’s nice having more bars, now I just need more weight.
Bench Press
45x10, 115x6, 145(+20lbs in chains)x9x2
Strict Press
75x6x4 (3 sets w/ FatGripz)
Swiss Bar Pendlay Row
135x6x4
Conventional Deficit Deadlift
160x5x4
Swiss Bar Cheat Curl
95x5x4
I am very happy about the 225 today. It was paused and felt good. That’s 5lbs more than what I did at my meet, so that’s a good sign. Especially since I haven’t gone heavy with a comp style bench since then.
Bench Press
45x5, 115x3, 165x2x2, 195x1, 215x1, 225x1, 215x1, 165x8
Training in a box? I would belong to crossfit gyms if they could get more than 405 on the bar with those massive bumpers.
My advice would be buy skinny cheap metal plates.
Haha. I workout there and at my house.
I have some steel, some bumpers. Same for the box. They also have some olympic style bumpers that aren’t too fat. I’ve had over 500lbs on the bar doing block pulls, but I dont think there was room for much more…
Updated home gym picture. I picked up another 200lbs in steel plates today, for free.
Gunna try and get a workout in in a little.
At least it was something.
Happy New Years!
Low Bar Squat
45x5, 135x5, 225x6x3, 275x1, 315x1
At a hotel for the next few days. They have no weights. Didn’t get much sleep at all as we were driving overnight, but I did a little something.
1 Tabata Round
Treadmill Run - Push-ups - Squats
1 Tabata Round
Treadmill Run - Plank - Lunges
1 Tabata Round
Sit-ups - Push-ups
1 Tabata Round
Squats
I. AM. SUPER. PUMPED. with how today went.
Had a 3 day break due to being away, busy, and not getting much sleep.
But got back to it today.
I didn’t have much of a plan besides some front squats, but I was with some dudes at Gold’s, so I jumped in with what one of them was doing, which was maxing on the deadlift.
He and the other dude I was with, have been doing a 5.3.1 of sorts that I put together for them. They just finished the first four weeks and had another week to kill before I put together the next four week block and they were itching to max, so I said cool.
First dude, weighs around 170, pulled 405lbs for like a 40lb PR. Stoked.
Second dude, weighs around 200, hang power cleaned 290lbs for a nice 5lb PR. Awesome.
I’m pumped…
Sumo Deadlift
135x3, 225x3, 315x1, 365x1, 405x1, 455x1, 495x1 PR!!!
Front Squat
45x5, 135x4, 185x8x4
Push Press
45x10, 95x5, 135x3, 155x1, 185x1
Seated Cable Row
100x7x10
Just a little something.
Bench Press
45x10, 115x10, 135x5
145x6x3 (+25lbs in chains)
Wide Neutral Grip Swiss Bar Bench Press
75x12, 95x12, 115x12, 95x15
Strict Press
65x4, 85x5x4
Band Pull Apart
60
Good day.
I have never wanted to quit doing squats like I did today on set 7 of the 10 front squat sets. But, I didn’t.
So that’s good.
I had a decent amount more left in me on the 22 rep deadlift set, but something told me to stop, so I did.
Got a good leg bicep pump going though.
Low Bar Squat
45x7, 115x7, 185x7, 220x3x7, 255x1, 305x1, 325x1
Front Squat
115x3, 165x3, 195x10x3
Barbell Hip Thrust
195x3, 205x4x4
Conventional Deadlift
205x4x4, 205x22
Band Face Pull
60
Pendlay Row
165x3x5
I am very tired today. So I cut the workout a little short.
Bench Press
45x7, 115x7, 140x3x7
Hammer Curl w/ FatGripz 25’s
50 total each arm
Close Grip Bench
135x10, 135x11, 145x10, 155x7, 135x14
Standing Band Ab Crunch
50 total
Swiss Bar 45degree Grip Spoto Press
95x5x6
FatGripz Pull-ups
15 total
Decided I am going to do another meet in April, mostly for fun, and to get some other guys to compete. I want to get more people involved as I would like to open my own facility this year.
So I am jumping ahead to the second hypertrophy phase, then into the peak phase(basically heavy weight acclamation), then running a similar peak I did for my first meet right into this meet.
I am feeling a little drained as I am now doing the 5 & 6am classes at the gym, Monday through Friday. Hopefully my body will adapt soon.
Sumo Deadlift
135x3, 225x3, 295x3, 335x4x3, 310x12
Romanian Deadlift
135x3, 225x3, 245x6x3
Chin-up
21 total
Rack Pull
135x5, 225x5, 295x3, 345x3, 395x5x1
I played racquetball last night for the first time in over 10 years, which was a blast.
I then went home and made a frozen pizza and then ate the whole thing.
I woke up at 194lbs. 
So the classes this morning had some yoke carriers before their metcon, so I decided to try some after I finished teaching them. I haven’t done them in awhile. They felt good. Video is 445, 465, 485.
Then I ate some and went to Gold’s to meet some folks. My AMRAP squat set felt very good. Towards the end of the workout, I was supersetting most of the accessory stuff.
Low Bar Squat
45x3, 135x3, 225x3, 260x4x3, 240x13
Floor Press
45x10, 135x8, 185x3, 205x3, 225x3, 235x3
Barbell Shrug
45x20, 135x20
135(w/ FatGripz)x12, 10, 14, 15
Pull-up (on power rack cross beam)
18 total
Rope Tricep Pulldown
60x70 total reps
Chin-up
20 total reps
BW Dips
3x10
Just more work.
Low Bar Squat
45x3, 135x3, 225x3, 245x12
Front Squat
45x6, 95x6, 145x4x6
Behind The Neck Shoulder Press
45x5, 65x5, 65(plus 25lbs in chains)x5x5
Superset
Rear Delt Raise 10’s (w/ FatGripz)
3x30
Lateral Shoulder Raise 10’s (w/ FatGripz)
3x20
Front Plate Raise 45lb
3x10
I did the FFESS’s because my hips were feeling a little funny, and I needed to stretch my quads/hip flexors.
Sumo Deadlift
135x3, 225x3, 315x3, 340x4x3, 315x13
Pendlay Row
135x3x10
Pull-up
21 total
FFESS
BWx40 each leg
Dumbbell Pullover 35lb
3x10
Dumbbell Curl 35lb
3x10
GHD Sit-up
3x10
Moar werk.
Wide Grip Bench Press
45x10, 95x10, 115x6,
115(+25lbs in chains)x9x3
Band Face Pull
100 Total
Incline Swiss Bar 45degree Grip Press
95x4x12
Barbell Curl
95x4x5
Band Tricep Pulldown
100 Total
One Arm Dumbbell Shrug 75lb
50 Each arm total
I am definitely noticing the lack of a full nights sleep. Cut the workout short.
Low Bar Squat
45x5, 135x5, 225x2x3, 250x13, 315x3
Front Squat
45x6, 115x6, 150x4x6
Standing Shoulder Press
45x10, 115x3x5
Dumbbell Lateral Raise(w/ FatGripz) 15lb
3x10
I’m exhausted.
Sumo Deadlift
135x3, 225x3, 315x3, 345x4x3, 320x13
Romanian Deadlift
135x3, 225x3, 245x6x3
Deficit TrapBar Deadlift (w/25lbs in chains)
120x3x10
Lunges
BWx100 total
55lb EZ Curl Bar
3x10
Wanted to get some bench in, which felt pretty good.
I should be able to recover and rest this weekend. I actually got a full 8 hours of sleep last night.
Close Grip Bench
45x5, 135x3, 155x3, 165x3, 175x3, 185x3, 205x3, 210x3
I felt good and rested today. Which in turn meant a good workout.
Low Bar Squat
45x2x3, 135x3, 225x3, 270x4x3, 305x1, 325x1, 345x1, 250x6
Bench Press
45x2x5, 95x10, 145x2x5, 195x3x1, 215x1, 195x3x1
High Bar Pause Squat
45x3, 135x2, 225x5x1
Shrug
95x15, 165x10, 215x10, 265x5, 295x3x3
GHD Sit-up
BWx3x12
Tricep Band Pulldown
60 total
