Decent week start a new 13 week program called PH3. The high volume and frequency will be a challenge, but here’s to hoping it helps as I gain weight(hopefully muscle, not holding my breath) this winter. Didn’t hit all the accessory work it calls for due to time constraints, plus added in some of my own stuff that I’d like to work on. Here’s to trying to fill out large T-shirt’s....
Monday 10/16
Squat 270 2x9
Bench. 200 2x9
Deadlift. 285 2x7
Tuesday 10/17
Incline dumbell bench 65x8, 75x7
Lat pulldowns. 3x12
Military press. 100x7, 110x6
Chest supported dumbell rows 50lbs 2x10
Hammer curls w/ plates 25lbers 3x10
Rolling tricep extensions 25lbers 2x12
Wednesday 10/18 -4am
Squat. 290 3x7
Bench. 215 3x7
Friday 10/20 -4am
Deadlift 345 2x4
Bench. 225 3x3
Side lateral raises
Lat pulldowns
Facepulls
Saturday 10/21
Squat 310 3x5
22inch rack pulls. 500x5
Stiff leg deadlifts. 185x10
Sunday, October 22, 2017
Friday, October 20, 2017
Sam - Week ending 10/20/2017
Good week for Sam despite being really low volume.
Saturday
Outside stuff:
Thick-bar C&P 5x5@133 (Bar weights about 25# IIRC)
Farmer's walks (Trap bar) - 6x20ish yards@320 (trap bar = 50#)
Thick bar curls - 5x10@65
Sunday
DL 3x20@225
Monday
BP 5@225, 2@245, 2@275, 1@295
Trying out ye olde shoulder on new rickety-ass squat stands and new ok bench.
Some chins
1/2 TGU 3x3@62 (5 on last set)
Later, KB row 3x5@97
Tuesday
1/2 TGUs 3x5@62
Wednesday
DL 5x5@315
Thursday
OHP 4x3 135, 155, 175, 185(2)
Surprised and happy with this - I haven't put more than 135 on for a long while.
BB Shrug 3x10 225, 245, 275(6)
Cable lateral raise 3x10@15
Weighted situps 3x10 25, 25, 35(5)
ESP thought she was slick bringing over a 35. She was, only got 5 (she got 10)
Cardio - go hard 20 min on elliptical
I feel like I did cardio another day this week, but don't remember when. Linus has been making me play LOTR with him at night using the weighty swords. That is actually a good wo.
Saturday
Outside stuff:
Thick-bar C&P 5x5@133 (Bar weights about 25# IIRC)
Farmer's walks (Trap bar) - 6x20ish yards@320 (trap bar = 50#)
Thick bar curls - 5x10@65
Sunday
DL 3x20@225
Monday
BP 5@225, 2@245, 2@275, 1@295
Trying out ye olde shoulder on new rickety-ass squat stands and new ok bench.
Some chins
1/2 TGU 3x3@62 (5 on last set)
Later, KB row 3x5@97
Tuesday
1/2 TGUs 3x5@62
Wednesday
DL 5x5@315
Thursday
OHP 4x3 135, 155, 175, 185(2)
Surprised and happy with this - I haven't put more than 135 on for a long while.
BB Shrug 3x10 225, 245, 275(6)
Cable lateral raise 3x10@15
Weighted situps 3x10 25, 25, 35(5)
ESP thought she was slick bringing over a 35. She was, only got 5 (she got 10)
Cardio - go hard 20 min on elliptical
I feel like I did cardio another day this week, but don't remember when. Linus has been making me play LOTR with him at night using the weighty swords. That is actually a good wo.
Friday, February 21, 2014
Melanie: Friday
Worked up to a 3 rep max with press - got 75 this time.
Tried a single at 80 but failed.
Worked up to heavy squat. Got up to 135 x 2. Tried a single at 140 and failed.
Tried a single at 80 but failed.
Worked up to heavy squat. Got up to 135 x 2. Tried a single at 140 and failed.
Melanie: Last Wednesday and This Thursday
Last Wednesday
Squat: 5 x 3 @ 125 - hard work but good
Bench: 5 x 4 @ 85 (3 on last set)
Ran 800 m
This Thursday
Bench with Chris's help:
Worked up to 90 x 3. Felt strong!
Deadlift: 3 x 10 @ 133 (kg plates)
Squat: 5 x 3 @ 125 - hard work but good
Bench: 5 x 4 @ 85 (3 on last set)
Ran 800 m
This Thursday
Bench with Chris's help:
Worked up to 90 x 3. Felt strong!
Deadlift: 3 x 10 @ 133 (kg plates)
Monday, February 10, 2014
Melanie: Monday
Press
Worked up to three rep max, which was 70. Attempted 75 but failed at rep 3.
Tried a heavy single at 80, failed.
2 singles at 75, 3 singles at 70
Deadlift
5 sets of 3 reps at 165. Felt strong!
Ran
800 m.
Worked up to three rep max, which was 70. Attempted 75 but failed at rep 3.
Tried a heavy single at 80, failed.
2 singles at 75, 3 singles at 70
Deadlift
5 sets of 3 reps at 165. Felt strong!
Ran
800 m.
Tuesday, February 4, 2014
Sam Monday
Been a while
Press 3x3@165
First rep hurt, second hurt a lot and failed. Stupid neck. Guess I'll make an appointment for PT that my Dr. said to so.
Squat 3x3@275, 1x25@135 immediately following
No belt due to scabby tattoo.
Battle ropes/jump rope 2x30 sec/100 skips
Press 3x3@165
First rep hurt, second hurt a lot and failed. Stupid neck. Guess I'll make an appointment for PT that my Dr. said to so.
Squat 3x3@275, 1x25@135 immediately following
No belt due to scabby tattoo.
Battle ropes/jump rope 2x30 sec/100 skips
Saturday, February 1, 2014
Melanie: Saturday
5 x 5 Squat @ 115
Bench 5 sets of 4 @ 80 - this was awkward, I really need a coach to help me with bench. I feel pretty strong but technique is not great. I did it in the squat rack because I didn't have a spotter, but it was a little awkward.
5 x 5 on pullup machine displacing about 1/2 my weight
4 rounds of:
10 decline situps
Sprint 133 m.
Bench 5 sets of 4 @ 80 - this was awkward, I really need a coach to help me with bench. I feel pretty strong but technique is not great. I did it in the squat rack because I didn't have a spotter, but it was a little awkward.
5 x 5 on pullup machine displacing about 1/2 my weight
4 rounds of:
10 decline situps
Sprint 133 m.
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