Ugh, I really need to not miss posting....
Monday
Bench 3x2 275, 285, 295(1 - L biceps tendon hurts - injection coming on 12/29!)
Seated row 3x5 200, 200, 220
Tricep pushdown 3x10@something
Supine leg raises 2x20 - these are the one where someone keeps pushing your feet down - I forgot how much they hurt
Tuesday
Squat 2x10 235, 255?
Eh, fuck it
Weds
OHP 3x2 185, 185(1), 175
BB Curl 3x5 95, 85, 85
Supine leg raises 2x20
Lateral raises 2x10@35
Thursday
Came home at 11 - gonna GTG with chins/pullups x2 and goblet squat 5x97. I'll try and keep track of how many sets.
Thursday, December 21, 2017
Sam - week of 12/10
Trying to remember everything...
Saturday
Clean and press 3x3 135, 155, 175
Sunday
Squat 3x10@225
Gonna reset squat, the thinking is my tensor fascia lataes are tight and that's why my IT bands are tight and hurty and fucking up my squat. I'm on it.
Sunday
With Fucking Mike!
Front squat 3x5 185, 205, 225(4)
Reverse hyper 3x10 215, 215, 265
21s 2x21@25s on the EZ Curl
One-leg calf raise 3x10@62 KB
I don't think we did abs
Tuesday
Bench 3x3 255, 255, 265
Lat pulldown 3x5 180, 180, 200
Rolling triceps 3x12@35 DB
Abs
Thursday
DL 3x3@405 (3,3,1 - everything just hurt)
OHP 3x3 155, 165, 185(2 - sticking point on the 3rd rep)
Maybe chins?
Saturday
Clean and press 3x3 135, 155, 175
Sunday
Squat 3x10@225
Gonna reset squat, the thinking is my tensor fascia lataes are tight and that's why my IT bands are tight and hurty and fucking up my squat. I'm on it.
Saturday, December 9, 2017
Melanie: Week of 12/3
Sunday WOW
Work on handstand / other arm balances (I only really can do handstand because of T-Rex arm issue)
4 rounds of:
20 ft. Rope climb (fail)
4 inch worms
10 sit ups
10 push ups
Monday
KB Clean and Press: 3 x 7 on right; 7,7,4 on left @ 25
Wednesday
KB Goblet squat: 3 x 11, 12, 12 @ 25
Friday
KB Swings: 5 x 20 @ 40
Work on handstand / other arm balances (I only really can do handstand because of T-Rex arm issue)
4 rounds of:
20 ft. Rope climb (fail)
4 inch worms
10 sit ups
10 push ups
Monday
KB Clean and Press: 3 x 7 on right; 7,7,4 on left @ 25
Wednesday
KB Goblet squat: 3 x 11, 12, 12 @ 25
Friday
KB Swings: 5 x 20 @ 40
Tuesday, December 5, 2017
Sam - Week of 12/3
Tuesday
Squat 3x3 335, 345, 345(1)
Bench 3x3@245
Lat pulldown 3x5 180, 180, 200
Rolling tricep ext. 3x12 30, 35, 35
Some abs
Freaking high gravity day - the 335 on squat was supposed to be a no-stress intro to going heavy - I was hoping to finish with 365/375 for 3. My shoulder acted up on the first rep of the last set. I'm doing too much leg, not enough ass too - I don't know what the deal is.
Bench felt a lot harder than it should be too.
Thursday
DL 3x3@405 (3,3,1 - everything hurt after the 1st rep of the last set)
OHP 3x3 155, 165, 185(2 - got stuck halfway up the third rep!)
Cheat row 2x5@225
Chins 3, 4 (Damn Emily, we were supposed to do curls, which I wanted to skip)
Squat 3x3 335, 345, 345(1)
Bench 3x3@245
Lat pulldown 3x5 180, 180, 200
Rolling tricep ext. 3x12 30, 35, 35
Some abs
Freaking high gravity day - the 335 on squat was supposed to be a no-stress intro to going heavy - I was hoping to finish with 365/375 for 3. My shoulder acted up on the first rep of the last set. I'm doing too much leg, not enough ass too - I don't know what the deal is.
Bench felt a lot harder than it should be too.
Thursday
DL 3x3@405 (3,3,1 - everything hurt after the 1st rep of the last set)
OHP 3x3 155, 165, 185(2 - got stuck halfway up the third rep!)
Cheat row 2x5@225
Chins 3, 4 (Damn Emily, we were supposed to do curls, which I wanted to skip)
Friday, December 1, 2017
Thursday, November 30, 2017
Sam - week of 11/26
Wednesday
DL 3x5@385 (3, 3, 4)
KB press 3x5@62 (5, 5, 12)
BB Row 3x3@225
EZ bar curl 2x20@70 (25s on each side?)
DL fails were grip going out. Got half-way up on the 4th or 5th rep and that thing started slipping out.
KB press increase on the last set was that my left biceps tendon felt good - the first two sets must have warmed it up.
A little english on the last reps of row, to be expected, but I want to start going heavier on this for a while.
Curls were actually the next morning since I didn't get to them. I should weigh that bar.
Thursday
Swimming
Some breaststroke, some freestyle, flutter kicks, etc.
Saturday
Bench 3x5@245
Front squat 3x5@185
High pull 3x5@185
DL 3x5@385 (3, 3, 4)
KB press 3x5@62 (5, 5, 12)
BB Row 3x3@225
EZ bar curl 2x20@70 (25s on each side?)
DL fails were grip going out. Got half-way up on the 4th or 5th rep and that thing started slipping out.
KB press increase on the last set was that my left biceps tendon felt good - the first two sets must have warmed it up.
A little english on the last reps of row, to be expected, but I want to start going heavier on this for a while.
Curls were actually the next morning since I didn't get to them. I should weigh that bar.
Thursday
Swimming
Some breaststroke, some freestyle, flutter kicks, etc.
Saturday
Bench 3x5@245
Front squat 3x5@185
High pull 3x5@185
Saturday, November 25, 2017
Mike- week ending 11/25
Monday
Squat. 295 3x8
Bench. 205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20
Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20
Wednesday
Squat 315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench 220 4x6
Band pullaparts 5x20
Friday
Deadlifts 365 3x3, amrapx7
Bench 235 4x4, amrap of 4......no ones cares about bench...
Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20
Squat. 295 3x8
Bench. 205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20
Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20
Wednesday
Squat 315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench 220 4x6
Band pullaparts 5x20
Friday
Deadlifts 365 3x3, amrapx7
Bench 235 4x4, amrap of 4......no ones cares about bench...
Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20
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