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

  1. #151
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    10/1

    1)DB press (75) 3,2,1, 3x2
    2a)Farmers (100s) 3x2 trips
    2b)DB incline
    65x7
    70x7
    70x8

    3a)Hang high pulls and hang clean pulls 3-4 sets (155-205)
    muscle clean (95) x 20 reps RP'd

    3b)pulldowns and pullups 4x8-10

  2. #152
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    10/2

    1a)1-leg RDLS
    95x5
    115x5
    125x5
    115x7

    1b)DB l-raises/high pulls
    (27.5s) 4x15

    2a)RFESS
    BWx25
    +15x25

    2b)Pushup
    25,20

    3a)Jump rope 3x45-60sec
    3b)Swings
    40x15
    50x12
    50x12

  3. #153
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    10/5

    1a)1-leg squats
    BWx8
    25x6
    45x7

    1b)DB press
    55x8
    60x6
    70x5

    2)Chinup 8,7

    3)Deadlift (275) [as many reps as possible in 3:00] = 18 reps

    4a)Pushups 15,15,10,10
    4b)Seated Row (120) 15,15,10,10

  4. #154
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    10/7 "upper"

    1)Bench
    165x8
    175x6
    185x8

    2)DB bench
    50x20
    50x16

    3a)DB high pulls 4x15
    3b)TRicep rollback 4x15

    4a)Pulldowns 3x15
    4b)Shoulder raise 3x15

  5. #155
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    10/8 "lower"

    1)1-leg deadlifts
    115x2x8
    70x15

    2)Box squat (225) as many reps as possible in 3 minutes [20 reps]

    3a)High stepup (BW) 2x15
    3b)Pullthrough (70-100) 2x15

  6. #156
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    10/10 TBT

    1)DB press
    50x8
    65x6
    70x5
    70x3

    2a)1-leg squat 9,7,4
    2b)chinup 9,7,4

    3)Deadlift (275) AMRAP in 3:00 [20 reps]

    4)DB bench (80s) 10,10

    5)Pulldown 3x15

  7. #157
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    10/12 TBT

    1a)Bench (205) 5x2
    1b)Swing (75) 5x5

    2)DB bench (60s) 21,13

    3a)Single arm tricep pressdowns, and regular tricep pressdowns 3x8-12
    3b)Pulldown 3x10
    3c)Facepull 3x15

    4)Goblet RFESS (45) 25,18

  8. #158
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    10/15 'lower'

    1)1-leg squats
    +10 x 5
    +25 x5
    +50 x 5

    2)Box squats (255) AMRAP in 3:00 (18 reps)

    3)1-leg deadlifts (+25) 2x15

    4)Pullthrough 2x15

  9. #159
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    10/17 "TBT"

    1a)DB floor press (85s) 2x6
    1b)1-leg squat (+55lbs) 2x5

    2a)Farmers walks (85s) 3x50'
    2b)DB shoulder press
    45x8
    55x8
    65x4

    3a)RFESS (60) 2x17
    3b)Pulldown 2x12

    4a)jump rope
    4b)tricep pressdown
    4c)pusup

  10. #160
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    10/19

    1)Farmer's (90s)
    3x4 trips (with straps)
    1x2 (no straps), 1x4 (straps)

    2a)Seated row 3x10
    2b)Band pushups (black band) 3x10

    3a)1-arm cable rows
    3b)pull through
    3c)leg ext

    4)tricep ext. 2x20

  11. #161
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    10/21 "lower"

    1)Squat (255) 25 Reps as fast as possible (4 mins) 8,6,6,5

    2)1-leg squat w/25lb vest
    (25+30)x8
    (25+40)x6
    (25+50)x5

    3)Jump rope w/25lb vest
    3x30 sec

    4)1-leg deadlifts (45lbs) 2x12

  12. #162
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    10/22 "upper"

    1)Pushup w/black band
    +10x8
    +25x6
    +45x5

    2)Incline DB bench
    45x18
    45x12

    3a)Farmer's (100s) 3x4 trips
    3b)Pulldowns (120-150) 3x10-12

    4)Triceps 3x10-20

  13. #163
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    10/24 "tbt"

    1)DB FP (85s) 5,5,11

    2a)Farmer's (105s) 3x2
    2b)Goblet RFESS (50) 2x15

    3a)Box squat (205) 2x12
    3b)Cable row (135-165) 3x8-12

    4a)jump rope 3x30 sec
    4b)pushup 3x15

  14. #164
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    10/26 "TBT"

    1a)1-leg squat
    +30x5
    +30x10
    +30x5

    1b)Pushup
    blackband+35 x5
    "" x 5
    +35 x 10

    2a)DB inc bench
    65x6
    65x8
    55x12

    2b)1-arm band rotational row
    black band 3x15

    3a)Pulldown 3x10-15
    3b)lateral jump squats 3x20

  15. #165
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    10/28 "lower"

    1a)Box squat
    (205) 4x3
    225x3
    245x3
    (205)2x3

    1b)Jump rope 8x20 sec

    2)1-leg deadlift (25s) 4x5

    3a)RFESS, and skater holds 3x15
    3b)leg press 3x30

  16. #166
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    10/29 "upper"

    1a)Pushups
    (25lb vest + black band) 3x5
    (black band only) 1x10

    1b)Farmer's
    (25lb vest + 110's) w/ straps 3x2
    (110s only) no straps 1x2

    2)Inc DB bench
    40sx12
    50sx12
    40sx13

    3)Lat pulldown
    150x10
    165x12
    135x12

    4)triceps

  17. #167
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    11/4 "push"

    1)Bench (205) 3,3,5
    2)JM press (135) 3x5-8
    3)Machine inc. press (70s) 3x8-10
    4)Machine shoulder press 3x10
    5a)tricep pressdown 2x25
    5b)shoulder raise 2x25

  18. #168
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    11/5 "Pull and legs"

    1a)1-leg deadlift 3x6-8 up to 55s
    1b)Seated Row (up to 165) 3x6-8

    2)Farmers (even and uneven, up to 95s) 3x2

    3)Deadlift/Pullthrough (275)/(140) 3x5/10

    4a)Pulldowns 3x10-16
    4b)Leg press 3x15-25

  19. #169
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    11/7 "upper"

    1a)machine sh. press (110-120s) 3x5-7
    1b)Chins (bw-15) 3x5

    2)DB fp (85s) 10,8

    3a)Bench
    185x8
    175x7
    175x7
    185x4,3

    3b)Seated row 4x10

  20. #170
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    11/9 "Pull and legs"

    1)Squats
    225x5
    255x7
    205x5

    2)Uneven zig-zag farmers (50/75) 4x2 trips

    3a)Ball leg curl negatives 3x5
    3b)Cable row 3x8-10

    4a)Lunge circuit

    5)Hammer curls (rehab) 4x8 (up to 15s)

  21. #171
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    11/11 "Push - light day"

    1)Bench clusters
    195 x 3-3-3
    205 x 3-3-3
    185 x 3-3-7

    2)Pec dec
    2x8-10

    3)Incline press machine
    2x10-12

    4a)Shoulder raise 2x10
    4b)Shoulder press machine 2x10-12

    5)Tricep pressdown 1x25

  22. #172
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    11/12 "Pull - legs"

    1)Deadlift raised on 2 plates (355) 2 x 1-1-1, 325 1-1-1-1-1

    2)Cable row 3x8

    3)RFESS (40) 1x15
    4)Skater holds (20) 2x30sec
    5)1-arm row 35x15, 45x15

    6)Bike sprint 3x60sec

  23. #173
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    11/14 "push heavy"

    1)Bench
    up to 235, 3x1
    210x7

    2)Machine sh. press
    90x7
    100x7
    85x7

    3)BW skull crushers 2x10

    4)DB arnold press
    30x15
    35x12
    30x12

    5)Triceps (pressdowns and rollback ext
    2x25+

  24. #174
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    11/16 "pull/legs light"

    1)Speed deadlifts (235) 2x5-5

    2a)Shrugs 3x10 up to 225
    2b)Wide cable rows to chest 3x12

    3a)1-leg deadlifts (25s) 3x15
    3b)Lat pulldowns 3x10

    4)Glute circuit (10 mins)
    Band walks
    Glute bridges
    Pull-throughs

    5)Hammer curls 3x10 up to 20s

  25. #175
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    11/18 "push light"

    1)Bench clusters (205) 2x3-3-3

    2)Machine Sh. press (100s) 4x6

    3)DB rollback ext. (30s) 3x10
    4)Shoulder raises, side and front (20s) 3x10

    5)Machine inc. press (35-55) 3x13

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