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Thread: 5/3//1 Finally!!!!

  1. #26
    Senior Member
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    1/31 Deadlift

    1)deadlift
    185x5
    205x5
    225x5

    2a)RFESS (50s) 3x10
    2b)Jump squat 3x15

    3)Hang power clean (135) 3x5
    4)Face pull 3x10

    5)DB swing (65) 3x10

  2. #27
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    2/2 "pullup"

    1)pullup
    BWx5
    +8x5
    +15x5

    2)DB bench
    (55)3x15

    3a)DB row
    (95) 3x5

    3b)BW row
    20,15,10

    4)Tricep pressdown 3x10-12

  3. #28
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    2/3 "split squat"

    1)RFESS
    105x5
    125x5
    145x5

    2)DB swing
    60x10
    70x10
    75x10

    3a)Leg ext 3x20
    3b)rollouts 3x5

    4a)leg curl 3x10
    4b)crunch 3x10

  4. #29
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    Start 3rd cycle

    2/5 "Press"

    1)Press
    105x5
    120x5
    135x5

    2)Push press (slow negatives)
    135 3x5

    3)Muscle clean (95) 4x10

    4)Tricep pressdowns 3x10-15

    5)DB row (65) as many reps in 2 minutes [30 ea arm]

  5. #30
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    2/7 "deadlift"

    1)deadlift
    260x5
    305x5
    345x8

    2)DB swing (90) 4x6

    3a)Jump squat or BW squat (20lb vest) 3x5-15
    3b)RFESS (20lb vest + 80) 3x10

  6. #31
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    2/9 "pullup"

    1)pullup
    BWx5
    +8x5
    +15x9

    2)DB bench
    (65-75)4x8-10

    3)Circuit

    Hang power clean (155) x 3 reps
    DB Row (75) x 7 reps
    ---------------------------------
    As many rounds as possible in 10min [7 rounds]

    4)Tricep pressdown 4x10-12

  7. #32
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    2/11 split squat

    1)RFESS
    115x5
    135x5
    155x8

    2)swing. 3x10-15

    3a) leg ext. 3x10-15
    3b) high leg press 3x10-15

    4)abs

  8. #33
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    2/12 "press"

    1)Press
    115x3
    135x3
    145x3

    2)Push press (slow negatives)
    155 x 3x3

    3)Muscle clean
    115x8
    125x8
    135x8
    135x8

    4a)Lat pulldown 4x12
    4b)Cable press 4x12

  9. #34
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    2/14 "deadlift"

    1)deadlift
    285x3
    325x3
    365x6

    2)RFESS l/r (20lb vest + 100lbs) 10,10,13

    3a)Side to side jumping lunge 2x30 sec
    3b)crunches 2x10-12

  10. #35
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    2/16 "pullup"

    1)Pullup
    BWx3
    +15x3
    +30x6

    2)Bench
    155x5
    175x5
    195x5
    155x12

    3a)Muscle clean (135 x 45 reps) 10,10,8,8,6,3
    3b)Bar pushups (60 reps) 15,12,10,10,7,6

    4)Curls

  11. #36
    House Lannister
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    nice efforts all around danki.

  12. #37
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    Thanks chevelle.

    2/17 RFESS

    1)RFESS
    125x3
    145x3
    165x5

    2a)seated leg curl 2x6-8
    Lying leg curl negatives 2x5

    2b)leg press 4x10
    2c)rev crunch 4x6

  13. #38
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    2/19 "press"

    1)Press
    120x5
    135x3
    150x2

    2a)Press (115) 25 total reps 5,5,5,5,5
    2b)BW row 50 total reps 10,10,10,10,10

    3a)Tricep pressdown 4 sets
    3b)Cable curl 4 sets.

  14. #39
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    2/20 "deadlift"

    1)deadlift
    305x5
    345x3
    385x3

    2a)1-leg deadlift (king deadlift) 4x7
    2b)1-leg eccentric lying leg curl 2x5
    seated leg curl 2x10

    3)BW row plank hold 3x30 sec.

  15. #40
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    2/21 "bench"

    1)Bench (175) 1x10

    2)Circuit
    pullup x 5
    pushup x 10
    ball slam x 15
    -----------------------
    3 rounds for time [3:50]

  16. #41
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    2/22 RFESS

    1)RFESS (155) 1x10

    2)circuit
    Front squat (185)x3
    Side to side jump lunge (aka moguls) x30 reps
    -----------------------------------------------
    5 rounds for time [7:10]

  17. #42
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    2/23 pullup

    1)pullup
    Bwx5
    +30x3
    +60x2

    2a)plank pulldown (black band) 3x8
    2b)1-arm row 3x10

    3)1-arm stability ball press
    50x10
    55x10
    60x10

  18. #43
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    2/24 squat

    1)skater squat / deadlift (295) [ladder 1-5]

    2)squat (225) 1x10

  19. #44
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    2/27 "deadlift"

    1)deadlift
    275x5
    310x5
    355x5

    2)1-leg supported deadlift (up to 100lbs) 4x8

    3a)leg press
    3b)stepup

    4)side to side jump lunges, 1 minute (50 reps)

  20. #45
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    2/28 "press"

    1)press (135) 15 total reps [4,3,3,2,2,1]
    2a)muscle clean (135-155) 3x5
    2b)1-arm press (50-60) 3x5

    3a)uneven farmers walk (up to 95/85) 4 sets
    3b)shoulder raise (20s) 3x10

  21. #46
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    2/29 "RFESS"

    1)RFESS (145) 2x10
    2)Lying 1-leg eccentric leg curl (100lbs) x 5

    3a)Seated leg curl 2x10-12
    3b)Leg ext. 2x15-20

  22. #47
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    3/1 "Pullup"

    1)Pullup
    BWx5
    BWx5
    +25x5

    2)Incline DB press
    70x5
    75x4
    55x2x10

    3a)Farmers walk x 3 trips (~150ft)
    90s
    110x3 sets [straps]

    3b)1-arm row (60) 4x10

    4)Triceps
    5)biceps

  23. #48
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    3/3 "squat"

    1)Squat (225) 2x10

    2)Circuit-
    Bottom RFESS (BW) x 30 secs
    DB swing (50lbs) x 50 reps
    --------------------------------
    2 sets

    3)Abs

  24. #49
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    3/4 "bench"

    1)Bench (165) 3x10

    2a)Alligator walk pushups 3 x ~15 ft.
    2b)Side to side "wall work" on the pullup bar (3x 3 times back and forth)

    3)DB shoulders

  25. #50
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    3/5 "deadlift"

    1) deadlift
    295x3
    335x3
    375x3

    2a)Seated leg curl 4x6
    2b)Walking deadlifts (45s) 4x8/side

    3a)1-leg hip ext. 5x8
    3b)Side to side jumping lunges 5x10-15

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