Always impressive with it Lones!
Printable View
Always impressive with it Lones!
Squat
Straight bar and black bands in briefs to 14 inch box:
bar x 5
145 x 3
235 x 3
325 x 2
325 x 2
375 x 2
375 x 2
415 x 2
415 x 2
465 x 1
Oly squat:
135 x 5
225 x 5
225 x 5
GHR:
BW x 8
+ purple band x 8
+ purple & mm band x 8
+purple, mm band, mini band x 8
Standing abs, 5 x 20
Prowler, 2 plates x 6 trips
Bench
Swiss bar bench:
bar x 20
95 x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 1
295 x 1
DB incline:
65's x 10
75's x 10
85's x 10
Tate press:
40's x 3 x 10
Pressdowns:
60 x 3 x 20
1 arm DB row:
85's x 8
115's x 2 x 8
CSR:
1 plate x 10
1.5 plates x 10
2 plates x 10
2.5 plates x 10
3 plates x 10
Face pulls:
stack x 3 x 20
Shrugs:
135 x 20
225 x 20
315 x 20
405 x 20
225 x 50
Prowler, 4 plates x 10 trips
Wasn't feeling it
Deadlift
Speed pulls against MM bands:
135 x 5
225 x 2 x 1
275 x 2 x 1
315 x 2 x 1
*belt*
365 x 2 x 1
420 x 2 x 1
Snatch grip deads off 3 inch blocks:
225 x 8
315 x 8
315 x 8
45 degree back raise:
BW x 20
+40 lb KB x 2 x 20
Close grip pulldowns:
140 x 10
160 x 10
180 x 10
Face pulls:
stack x 3 x 10 paused
DB shrugs:
60's x 3 x 20
Standing abs, 5 x 10
strong stuff lones
Thanks dude. I've been super busy with buying a house and working 3 jobs, been a little rough on training!
Bench
Bench, pinky on ring:
bar x 20
95 x 10
135 x 10
185 x 15
205 x 15
225 x 10
225 x 10
245 x 8
Overhead press with fat bar:
95 x 10
115 x 10
135 x 10
Lockouts:
225 x 10
275 x 10
315 x 10
Overhead DB extension:
45 x 20
65 x 20
65 x 20
Pressdowns with purple bands, 150 reps
Lateral raise:
15's x 20
20's x 20
25's x 20
TRX scarecrow:
BW x 3 x 20
MM band pull aparts, 3 x 50
Squat
SSB narrow stance and foam, 12 inch box:
bar x 5
165 x 3
255 x 3
345 x 2
395 x 2
435 x 2
485 x 1
525 x 1
Leg press, 3 x 20
Leg extension, 3 x 20
Leg curls, 3 x 20
Standing abs, 4 x 20
Bench
Floor press half thumb length from smooth:
bar x 20
95 x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 3
275 x 3
225 x 5 x 3
Incline DB press:
60's x 10
70's x 2 x 10
KB extensions:
20's x 3 x 20
Pressdowns:
70 x 10
90 x 10
110 x 10
Pulldowns, mid grip:
140 x 10
160 x 10
180 x 10
200 x 10
DB shrugs:
85's x 3 x 20
Curls, 3 x 10
So busy right now
Deload deadlift
Reverse hypers, short strap:
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 3 x 10
GHR:
BW x 2 x 8
+MM band x 2 x 8
1 arm DB rows:
100's x 10
115's x 2 x 10
Seated rows:
160 x 10
180 x 10
200 x 10
Leg press/calves:
8 plates x 20
10 plates x 2 x 20
Abs:
100 x 4 x 20
Also did 20, 20 yard prowler pushes with 2 plates between sets. Bodyweight is 274
Bench
Bench, pinky on ring:
185 x 10 x 10
Band flyes:
MM x 3 x 20
Lateral raise:
15's x 3 x 15
Band pull aparts:
MM x 3 x 15
Rear delt raise:
15's x 3 x 20
Tate press:
35's x 3 x 10
Pressdowns, 3 x 10
Curls, 3 x 10
Thursday I squatted, it was awful. I kept leaning to the left, SI joint was out
Saturday I didn't bench, I helped a guy at a meet. He weighed in at 161 and went 450-285-475 raw. I've been helping him for awhile, I'm really starting to enjoy helping kids get into this sport
Now if I could just train worth a damn hahaha
I know all about the leaning. Ive been battling those issues for over 2 years now. Sucks hard.
Thanks dude. I'm working on it. Had a decent one today
Deadlift
Rack pulls 3 inches below knee:
135 x 8
225 x 8
315 x 5
315 x 5
365 x 5
365 x 5
425 x 5
425 x 5
475 x 3
475 x 3
515 x 1
515 x 4
Goodmornings with GCB:
bar x 10
135 x 10
175 x 5
175 x 5
Hack squats:
4 plates x 4 x 8
CSR:
1 plate x 10
2 plates x 10
3 plates x 10
DB shrugs:
75's x 3 x 20
Standing abs, 3 x 20
Prowler, 10 trips
Weight is 275
Tuesday I benched a bit. Had to go pick up a friend with car trouble across town so I got in late and did a bunch of DB inclines
Thursday I squatted, SSB narrow stance and foam. Did work sets and hit 500 for a single
Saturday I floor pressed for work sets of 5's
Today I did...
1.5 inch block pulls, sumo
145 x 5
255 x 5
345 x 5
*belt*
435 x 2
435 x 2
485 x 2
485 x 2
525 x 2
525 x 2
Zerchers with GCB:
155 x 5
175 x 5
195 x 5
250 x 5
Leg press/calf raise:
3 plates x 3 x 20
CSR:
1 plate x 10
1.5 plates x 10
2 plates x 10
2.5 plates x 10
Straight arm pulldown:
50 x 3 x 20
Standing abs, 5 x 20
Prowler:
10, 20 yard trips with 125 pounds
Speed bench
Speed bench:
bar x 30
*doubled minis*
bar x 5 - half thumb length
95 x 5
135 x 3
135 x 3
135 x 3
135 x 3 - thumb length from smooth
135 x 3
135 x 3
135 x 3 - pinky on ring
135 x 3
135 x 3
Arnold press with KB's:
20's x 3 x 20
Band flys:
minis x 3 x 20
Tate press:
30's x 20
40's x 10
50's x 10
Band pressdown:
MM x 150 reps
Lateral raise machine:
70 x 4 x 20
Face pulls:
70 x 4 x 20
Shrugs with farmers walk implements:
70's x 20
90's x 2 x 20
Band pull aparts:
mini x 3 x 25
Curls, 3 x 10
Prowler:
125 pounds x 15 x 20 yard trips
Good job throughout man.
Squats
14 inch box squat in briefs with giant cambered bar:
bar x 5
165 x 5
255 x 3
*add purple over plates*
255 x 2
345 x 5 x 2
395 x 2 x 2
435 x 2 x 2
Leg press, 3 x 20
Leg extension, 3 x 20
Lying leg curl, 3 x 20
Standing leg curl, 3 x 20
Hangman abs, 4 x 20
Bench
Reverse green band bench, pinky on ring:
bar x 20
95 x 10
135 x 10
185 x 5
225 x 5
*band*
275 x 3
315 x 3
365 x 5 x 3
*slingshot*
405 x 8
455 x 1
Incline DB:
50's x 3 x 20
Pressdowns, 3 x 20
Rear delt raise:
10's x 3 x 20
Shrugs:
55's x 3 x 20
Curls, 3 x 10
Deadlift
Rack pulls at mid shin with quad mini's:
bar x 5
135 x 5
245 x 3
*belt*
295 x 3
335 x 3
385 x 1
440 x 1 5 lb PR
DB row:
75's x 10
95's x 10
115's x 2 x 20
150's x 2 x 10
Band assisted chins - 50 reps
T-bar row:
1 plate x 10
2 plates x 10
3 plates x 10
Shrugs:
135 x 20
225 x 20
315 x 20
405 x 10
495 x 10
Standing abs:
green x 4 x 20
Speed bench
Speed bench with doubled minis:
bar x 20
*Bands*
bar x 3 - half thumb
95 x 3
135 x 3
155 x 3 x 3
155 x 3 x 3 - thumb length
155 x 3 x 3 - pinky on ring
DB press:
60's x 3 x 20
Overhead press with KB's:
20's x 3 x 20
40's x 3 x 10
Pressdowns:
150 reps
Lateral raise:
15's x 3 x 10
Rear delt raise:
10's x 3 x 10
Squat
Standing abs:
5 x 20
GHR:
BW x 4 x 8
Olympic squats:
135 x 10
225 x 3 x 6
315 x 6
Prowler:
2 plates x 15 trips down and back
Thursday and Friday I deloaded. Thursday I did 315 olympic squats and Friday I did 275 for 10 close grip
Deadlift
Sumo pulls against doubled purple bands:
135 x 5
245 x 3
*belt*
335 x 2
385 x 2
425 x 2
475 x 2 x 2, 1 x 3
45 degree back raise:
BW x 2 x 20
55 lbs x 2 x 20
Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10
Shrugs:
315 x 3 x 10
Pulldowns:
140 x 3 x 10
160 x 3 x 10
Standing abs, 4 x 20
Speed bench
Speed bench with doubled minis:
bar x 20
*Bands*
bar x 5 - half thumb length
95 x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3 - thumb length
185 x 3
185 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3
Seated arnolds:
30's x 10
40's x 10
50's x 10
Push ups in rack:
BW x 3 x 10
Pec dec:
120 x 20
140 x 2 x 20
Pressdowns:
2 purples x 3 x 20
Lateral raise:
10's x 30
12's x 30
15's x 30
Rear delt on cable:
60's x 3 x 20
Real beat up, need to eat a bit more and settle a bit in training, I'm working a ton right now. All day in the heat
Squat
Did cambered bar, 12 inch box and foam with a purple over the plates. Did 8 doubles and ended with a 525 single in briefs
Bench
Did 275 for 5 x 5
Deadlift
Speed pulls against doubled purples pulling from front, conv:
135 x 5
*bands*
135 x 5
225 x 5
315 x 10 singles
365 x 3 singles
405 x 1
Did some CSR, GHR, abs, and prowler
Bench
Finished a 3 week wave last week, did a break from flat bench
DB bench:
30's x 20
60's x 10
70's x 10
90's x 5 x 10
60's x 20
Seated overhead:
125 x 10
155 x 2 x 10
Band flyes:
MM x 3 x 20
Rolling DB extensions:
35's x 10
35's + mini band x 10
35's + purple band x 10
Purple band pressdowns, 100 reps
Lateral raises:
10's x 2 x 50
Band pull parts:
MM x 100 reps
DB shrugs:
70's x 3 x 20
monster workouts man