Sam - week of 1/7

Did KB, sandbell stuff over break.

Starting a bro bodypart split while my recently injected biceps tendon/subacromial bursa heal up

Tuesday
Chest and tris
Bench                        3x10@185 (10, 8, 6)
Incline DB                 2x12@55
Rolling tricep ext       2x12@30
Tricep pushdowns      2x8 70,60
Pulldown crunches!   2x15 120, 140

Man, my upper body does NOT store a lot of glycogen! First set on bench was basically an easy warmup. Then I couldn't finish the 2nd or 3rd.

Wednesday
Shoulders, back, and bis
Lat Pulldown            3x10 160, 160(8), 140
DB OHP                   3x12@45
Machine row            2x12@180
DB curl                    2x12@35
1 arm Lateral raise   2x12@25
Hammer curl            2x20@40

Shoulders felt fine!

Then I got sick the rest of the week!

Mike- week of 1/6

Finally back, I guess. Still trying to work through groin and back issues that I’ve accumulated over the fall

Monday
Squat - 225 2x5
Deadlift- up to 365x2

Tuesday
Bench - 215 3x5
Close grip with red mini bands (feet up)
135x5, 145x5
Incline - 175 2x5

Thursday
Box squat- up to 405
Squat - 225x5, 265x3, 275x3, 295x1
Pause squat - 185x5, 135x5
Squat is still a long road to 100%

Friday
Bench 275  4x1
Shoulder press- 105 2x10
Dumbell row
105x10, 135 2x6, 105x12

Sam - week of 12/17

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.

Sam - week of 12/10

Trying to remember everything...

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.

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

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)

Melanie: Dec. 1

KB swing 5 x 20@25
Will increase weight on this exercise next week.