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Old 04-04-2013, 09:19 AM   #51
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OHP day

a1) barbell ohp (cleaned first)
2x5@45
3x5@89
1x5@100
1x5@111
1x5@122

B1) ohp
5x10@89

C1) pull ups w/ band assistance
1x3@avg
1x8@avg+light
3x5@avg+light

D1) lat pull down
2x10@140
1x7@140


I want to be able to do pull ups again. so im going to be doing them on my OHP days. When i got out of bootcamp i was able to do 18 of them easy, now i cant do 1 because im so fat and weak. So im going to take stick with the avg and light band until i get to 5x10, then from there i will take a band out every month until i can do them on my own again.
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Old 04-05-2013, 01:30 PM   #52
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Keep making it look easy.
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Old 04-05-2013, 04:02 PM   #53
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Deadlift

A1) deadlift
1x5@135
1x5@225
1x5@245
1x5@265
1x5@305
1x5@350

B1) Single leg reverse hyper
5x10@20 each leg

Start week 2 Monday.
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Old 04-07-2013, 11:03 AM   #54
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Hope those deads are feeling light.
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Old 04-08-2013, 05:25 PM   #55
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Bench 3s week

A1) bench
1x5@95
1x5@115
1x5@135
1x5@160
1x3@185
1x3@205
5x10@135

B1) DB rows
5x10@55
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Old 04-09-2013, 08:00 PM   #56
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Keep it rolling.
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Old 04-10-2013, 12:20 PM   #57
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Easy squat day - 3s week

A1) squat
1x5@115
1x5@145
1x5@195
1x3@235
1x3@255
1x3@290
1x3@330

All were done suuuuper deep, had to wear my knee wraps super loose because my knees were a little cold the whole time. last rep on each set was a 1-2 second pause at the bottom.

B1) GHR
5x10

had to leave to get to class, going back this evening to do some trunk work while helping out my training partner in his bench shirt while he gets ready for his first meet in 2 weeks.

Last edited by joewhitney21; 04-10-2013 at 12:22 PM.
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Old 04-10-2013, 01:05 PM   #58
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looking like your enjoying the training!
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Old 04-10-2013, 01:14 PM   #59
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Quote:
Originally Posted by J_Byrd View Post
looking like your enjoying the training!
I am, it is easy and I am kinda in autopilot for the moment.
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Old 04-15-2013, 04:34 PM   #60
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last friday i did OHP work, i think the top set was 135 for an easy 5.

today was deadlift day. I am only pulling double overhand, and it sucks

top set was 370 for 2.

was supposed to pull 3. The weight is nothing as my 1rm is 500ish, but i just can not hang onto the bar for the life of me.

then i did a cluster of shit
lunges
single leg rdl with trap bar
banded pull throughs
softball chained hammer curls w/ 40# in chain
single hand gripper machine



then this afternoon i felt awesome so i went and did some strongman conditioning work.
farmer walks with 135/hand 30 yards (15 there, 15 back)
3 tire flip
10 sledgehammer hits

did 4 sets and the last set was doubled, felt like dying at the end. but it was alot of fun. May 4th i have my first strongman competition, and then today i signed up for my first highlands games comp, it is only may 5th. haha. so i will be doing back to back new competitions and im excited. I sure do hope i dont kill someone at the highlands game though. haha.
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