Form Focus Fire

[larsen540]

Hey man get that shit next time.

[Justin Randal]

Saturday 2-9

Squats
bar x 2 x 10
145 x 10
235 x 10
325 x 2 x 5
415 x 2 x 5

Speed pulls
155 x 5ish
added doubled monster mini's
155 x 2
265 x 10 x 1
265 x 5

Hammy curls
3 x 12

GHR
3 x 12-15

Reverse hyper
3 x 10
OUT!

Sunday 2-10

Flat bench
bar x 20
added 100# chains
bar x 10
135 x 5
225 x 2
315 x 2
365 x 2
405 x 2

Weighted dips
3 x 10-15

Front delt raises
3 x 12

DB curls
4 x 12
1 x dropset

Banded tricep extensions
2 x faiure

[larsen540]

I am coming after you

[Justin Randal]

I am coming after you

Is that what I'm smelling?

Well the last week has been really good. The knee is feeling much better and I couldn't be happier with where I'm at!

Wed 3-13

Cambered bar good mornings
Bar x 10
155 x 10
245 x 5
335 x 3
425 x 3
335 x 10

Banded hammy curls
3 x 15

Weighted planks
3 x failure

Reverse hyper
3 x 10

Fri 3/15
Rehab day
Foam rolled
Rolled out on a lacrosse ball
Banded stretches
20 min walking at incline on treadmill

Sun 3/17

Slingshot bench
Bar x 10
135 x 10
225 x 10
Added Slingshot
315 x 2
405 x 1
455 x 1
495 x 2
545 x 1
570 x 1 PR!

Banded tricep extensions
3 x failure

Monday 3-18

Squats belt only
Bar x 10
145 x 10
235 x 5
345 x 5
435 x 2
525 x 3 felt really good!

Ghr
3 x 12

Went ahead and called it after the ghr's

Wed 3-20

SOHP holding bar overhead after each rep (trying to work stability)
Bar x 10
135 x 10 + 30 second hold after last rep
185 x 5 + 30 second hold after last rep
225 x 5 + 30 second hold after last rep
275 x 1 + 30 second hold after last rep
315 x 1 + 25ish second hold after last rep
These completely blew up my delts and I was shaking pretty good on the last set

Bent db rows
3 x working sets x 12-15 reps

Upright rows
3 x working sets x 12-15 reps

It's like I've awoken from a bad dream this week.. Progress!

[Justin Randal]

Friday 3-22
Light squats and rehab
135 x 10
225 x 10
315 x 2 x 12

All following work was done left leg only
Leg Press
4 x 15

Leg curls
4 x 12

Leg extensions
3 x 12
1 x dropset PAIN

Calf raises
3 x 20

OUT

Sunday 3-24
Speed Bench
bar x 10
added doubled mini
bar x 10
added 90# chain
bar x 10
135 x 5
185 x 8 x 3

Rolling tricep presses
4 x 12

Face pulls
4 x 15

Behind the neck tricep extensions
4 x 12

Banded tricep extensions
2 x failure

OUT!

Wed 3-27
Speed squats
bar x 10
155 x 10
added choked blues
245 x 5
295 x 10 x 2

GHR's
4 x 12

Banded hammy curls
3 x 12

OUT

Friday 3-1
Rehab and lardio

Treadmill at an inclinde @3.3mph for 20 min
Roll and stretch x 45 min

OUT

Sunday 3-3
Bench
bar x 20
135 x 15
225 x 10
315 x 5
365 x 2
405 x 2 x 1
Added MadDog Sling shot
455 x 1
495 x 1
545 x 1
600 x 1 PR
Felt smooth. Def had another ~30, very happy with this

Dips
3 x 15

Tricep extensions
4 x 15

OUT

Monday 3-4
Leg rehab work

Squats
bar x 10
145 x 10
235 x 10
325 x 10
405 x 3 x 10

Leg press (Left leg only)
4 x 15

Calf raises
3 x 12

Leg extensions (left leg only)
3 x 15
1 x dropset to failure

Hammy curls
4 x 15

OUT

Wed 3-6
Back

Lat pulldowns
4 x ~12

Bent DB rows
3 x 12

Seated rows
4 x 12

DROPSET TO DEATH
Lat pull downs to failure then seated rows to failure with same weight decending set to total failure (About 5 minutes of hell)

Banded face pulls
3 x 12

OUT

[ljosaitis]

600 looked great.

[Justin Randal]

600 looked great.

Thank you sir!

Fri 3-8

Squirts
Bar x many
145 x 2 x 10
235 x 5
325 x 3
415 x 3
Added belt
505 x 3
605 x 2 felt great!
465 x 8

Leg extensions
4 x 12
2 x 12 left side only

Single leg Hammy curls
3 x 15

Out

Sun 3-11
I'm excited to say that Brandon Lilly is going to be programming my bench for a while.

Bench
Bar x many
135 x 12
225 x 12
315 x 5
All following sets were brought down quickly paused an inch off my chest and then pressed
365 x 3
385 x 3
405 x 3
425 x 3
440 x 2

Banded Tricep e tensions
4 x 25

Light db chest flies
4 x 20

Db curls
3 x 15

Out

Wed 3-13

Block pulls from a 2" box
135x 10
225 x 5
315 x 5
405 x 3
505 x 3
565 x 3
655 x 2 got forward on second
705 x 1 felt very good

Decided to call it on the heavy pulls here though I wanted to take more..

Deficit pulls from 2.5"~
365 x 5 x 5

Lat pull downs
3 x 15

Ghr's
3 x 15

Out!!

[Justin Randal]

Friday 3-16

Seated DB OHP
35 x 12
55 x 12
75 x 12
85 x 12
100 x 12
125 x 2 x 12

Db curls
4 x 12-15

Cable push downs
4 x 12-15

Flies
4 x 10

Banded tricep burnouts
2 x failure(50-60)

Face pulls
4 x 12

Out

Sun 3-17

Leg day at Flex fitness with my Homie Gabe Moen (330lb bb'r). This session killed me as we took almost no rest between sets and he killed my quads before we ever even started squatting.

Hammer Leg extensions
4 x 15

Hammy curls
4 x 15

Pin selector leg extensions
5 x 15

Front squats
145 x 12
235 x 12
285 x 2 x 12 (threw up)
235 x 12

Back squat
145 x 12
235 x 5
Decided to call it here with the squats as my left leg was completely gone and I was leaning on the right compensating. For this reason I beat up my left leg a bit more

Single leg press (left side only)
3 x 12
1 x failure

Out

monday 3-18

Bench
Bar x 20
135 x 10
225 x 10
315 x 5
All following sets were paused for a 2 count 1-2 inches off my chest
365 x 3
415 x 3
455 x 2
475 x 2

Lat pull downs
4 x 12

Seated rows
3 x 12
1 x failure

Out

Tue 3-19
Rehab

Stretching, foam rolling x 20 min

Tread mill x 20 min

Light kb swings
4 x ~25

Reverse hyper
3 x 12

Out

Took a couple days off..

Fri 3-22

Stretch/roll x 10 min

Treadmill x 10 min to get warm

Squats (Still sore from Sunday)
145 x 10
235 x 10
325 x 5
Threw on rehbands and a belt
415 x 5
505 x 5
600 x 3 (3rd rep was a Goodmorning PR!)
Threw on wraps
650 x 1
Pretty sharp pain in my right calf that has me limiting around a bit (it's just a flesh wound!)

Pain was pretty bad so I decided to call it but not before hitting up the reverse hyper.

Reverse hyper (traction)
2 x 12

Out!!