A boy named Sharon

Sunday 23 August 2009

Squat
1x10x135
1x5x225
1x5x275
1x3x315
1x2x245
1x2x365

OHP
1x10xBAR
1x5x95
1x5x135
1x3x165
1x3x195
1x10x135 Split stance Push Press

Neutral Grip Pullups
1x15
1x5

Low Box Squats
2x10x135
 
Tuesday 25 August 2009

Deload Week

Bench
1x10x135
1x5x185
1x5x205
1x5x225
1x10x135

Hang Cleans
1x10x135
1x5x165
1x5x175
1x5x185
1x10x135

Lat Pulls
1x10x120
1x10x130
1x10x140

Dips
3x10
 
BW 202
Current Total 1375
Personal Best 1525 - April 2018

Started back lifting 12 Jan after 8 months off due to pussy hips. Still have a long way to go.


Squat
445x2x4
455x1x2

Bench - Paused
285x4x4
295x3x2

20 minutes of steady cardio
 
1.5 mile run

5x Circuits

Heavy Bag
-5 ea left/right straight
-5 ea left/right hooks
-5 ea 1/2 combos
-5 ea 3/4 combos
-5 ea 1/2/3/4 combos
-8 ea left/rughr low kicks

25 situps

22 diamond push ups

Hang Cleans 155x20
 
Bench - paused
245x3
275x3
295x3
305x2
315x1x4
315x3
225x10

Squat
405x2x3
405x4x1
405x5x1
 
10 minutes steady cardio - 157 bpm
10 minutes rower
-3 minute warm up
-5 minute 15 seconds on/15s off tabata
-3 minute cool down

Lat pull downs 3x20
Tricep Ext 3x12
Bicep DB Curls 3x12

Single Arm Snatches
45x10 ea arm
60x8
75x5
90x3
100x1
105x1
110x1
80x10

Rows 3x20
Diamond Push Up 3x25
 
Pretty shitty day for deadlifting...

Weight x reps x sets

Deads
495x3 Hook grip
525x2 Hook grip PR
545x1x2 Mixed grip - felt like absolute shit
495x2x2 Mixed

Pretty disappointing after last week's session. Felt like I was well on my way to getting back over 600.

Bench Paused
275x3
305x2x3
310x2x2
295x1x5
 
I should probably change my fucktarded formula to weight x sets x reps. What's the goddamn standard? Google that shit.
 
Circuits x5
High Bar Warm-Up Bar/155/225/275/315
70 Seconds Heavy Bag
35 Sit-ups
30 Push-ups

Squats High Bar
355x5x3
 
2 minutes heavy bag

Squats - Low Bar
445x1
465x1
475x3x1

Bench - Paused
295x2
305x2
275x5x3
275x5

Bench was painful due to elbow tendonitis. Decided to drop weight, put on elbow sleeves and just get in some volume.

4 minutes heavy bag
 
Heavy Bag 4 minutes

Bench - Paused
285x3
305x5x2
315x2x1

Squats - Low-bar
405x3
435x2
465x1
485x1
425x3x3

Heavy Bag 3x3 minutes
 
Circuit x5

Heavy 160 strikes
30 Sit ups
25 Push ups
30 Tricep Band Extensions
Hang Cleans 115x20
 
Deadlift - Hook Grip
405x3
455x2
495x2
525x2
555x2 Hook PR
585x1 Hook PR
605x1 Hook PR
455x

28mm bar made a huge difference in grip strength. I felt pretty good today but I have to believe that extra flex in a smaller diameter bar had to help.

Bench - Paused
285x3
305x4x2

15 minutes of steady cardio
 
1 Mile Run

Heavy Bag 180 strikes

Bench - Close Grip Paused
285x10x2
Squat - Low-bar
405x10x2

Alternated bench and squat for 10 sets taking 90 seconds rest between each lift...I don't think I'm going to feel very good tomorrow. I probably needed another day to recover from deads.
 
Saturday 2 June 2018

Heavy Bag
Tabatas 10 rounds 15 seconds on/off
5 rounds 2 min on/1 min off


Monday 4 June

Bench - Paused
305x2x2
315x2x2
325x2x1
330x2x1

Deadlift
445x2
495x2
525x2
555x1

3 inch Deficit Deads
495x5x1
 
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