Slightly interrupted due to hangovers/stomach bug but finally got through it all.
Tuesday 4/23
Press 145x5, 165x3, 185x4
CGBP 185x5, 205x5, 230x5
DB hammer curls 55s x8, x7, x7
Wednesday 4/24
Deadlift 315x5, 365x3, 405x5
Front squat 185x5, 205x5, 230x5. Supposed to be 235.
Hanging leg raises 10, 10, 10
Saturday 4/27
Bench 235x5, 265x3, 295x3
Incline 165x5, 185x5, 215x5
Promptly puked afterwards due to stomach bug
Monday 4/29
Squat 265x5, 295x3, 330x4
RDL 205x5, 240x5, 270x5
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Deload Week--April 2 and April 4
Tuesday April 2
Press 75, 95, 115 all for 5
Deadlift 175, 205, 255 all for 5
CGBP 115, 135, 155 all for 5
Front squat 115, 135, 160 all for 5
Thursday April 4
Bench 115, 155, 185 all for 5
Squat 135, 175, 205 all for 5
Incline 100, 125, 155 all for 5
RDL 135, 155, 185 all for 5
Chins 10, 10, 10
Dips 10, 10, 10
Press 75, 95, 115 all for 5
Deadlift 175, 205, 255 all for 5
CGBP 115, 135, 155 all for 5
Front squat 115, 135, 160 all for 5
Thursday April 4
Bench 115, 155, 185 all for 5
Squat 135, 175, 205 all for 5
Incline 100, 125, 155 all for 5
RDL 135, 155, 185 all for 5
Chins 10, 10, 10
Dips 10, 10, 10
Friday March 29
Squat 255x5, 285x3, 320x4 (F5). Felt ok til I looked back at logbook for last April 5 (before all my rugby injuries started), when I squatted 370x4.
RDL 205x5, 230x5, 260x5
FM chins 10, 10, 10
RDL 205x5, 230x5, 260x5
FM chins 10, 10, 10
Friday March 15
Squat 235x3, 275x3, 305x6
RDL 185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95% 148 total calories
RDL 185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95% 148 total calories
Friday March 1 (deload week)
Bench 115, 155, 185 for 5
Incline 95, 125, 145 for 5
Squat 135, 165, 195 for 5
RDL 135, 155, 185 for 5
Chins and dips 3 sets of 10
Hammer curls 45s x12, x10, x9
Hanging leg raises 10, 10, 10
Airdyne: 10 mins at 95% effort. 202 calories (compare to 192 last time)
Incline 95, 125, 145 for 5
Squat 135, 165, 195 for 5
RDL 135, 155, 185 for 5
Chins and dips 3 sets of 10
Hammer curls 45s x12, x10, x9
Hanging leg raises 10, 10, 10
Airdyne: 10 mins at 95% effort. 202 calories (compare to 192 last time)
Friday February 22
Squat 245x5, 280x3, 310x4
RDL 195x5, 225x5, 250x5
Ab wheel 10, 8 (with vest), 8 (with vest)
Hip extensions 53lbs x10, x12
RDL 195x5, 225x5, 250x5
Ab wheel 10, 8 (with vest), 8 (with vest)
Hip extensions 53lbs x10, x12
Week of February 4
Monday 2/4
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6 1 minute rest between each, gassed quick after the CGBP
Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks
Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs
Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills
Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6 1 minute rest between each, gassed quick after the CGBP
Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks
Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs
Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills
Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10
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