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Beanpole1



OHP

Posted by Beanpole1, 02 June 2018 · 425 views

Standing Overhead Press (OHP)

  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps

Bench Press (Touch & Go)

  • 165 Lb x 8 reps
  • 165 Lb x 8 reps
  • 165 Lb x 8 reps

Feet Up Bench Press

  • 115 Lb x 10 reps
  • 115 Lb x 9 reps
  • 95 Lb x 10 reps

Pendlay Row

  • 160 Lb x 5 reps
  • 175 Lb x 3 reps
  • 190 Lb x 5 reps + 15 Lb Rep PR
  • 185 Lb x 3 reps + 5 Lb Rep PR
  • 175 Lb x 3 reps
  • 165 Lb x 3 reps
  • 160 Lb x 5 reps
  • 150 Lb x 5 reps
  • 140 Lb x 5 reps

Bodyweight

185 Lb



No additional notes




Squat

Posted by Beanpole1, 31 May 2018 · 154 views

Low Bar Squat

  • 185 Lb x 12 reps
  • 185 Lb x 12 reps
  • 185 Lb x 12 reps
  • 185 Lb x 12 reps

Conventional Block Pull

  • 185 Lb x 8 reps
  • 185 Lb x 8 reps
  • 185 Lb x 8 reps

Front Squat

  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps

Bodyweight

185 Lb



No additional notes




Squat

Posted by Beanpole1, 31 May 2018 · 177 views

Low Bar Squat

  • 185 Lb x 12 reps
  • 185 Lb x 12 reps
  • 185 Lb x 12 reps
  • 185 Lb x 12 reps

Conventional Block Pull

  • 185 Lb x 8 reps
  • 185 Lb x 8 reps
  • 185 Lb x 8 reps

Front Squat

  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps

Bodyweight

185 Lb



No additional notes




Bench

Posted by Beanpole1, 29 May 2018 · 158 views

Bench Press (Touch & Go)

  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps

Push Press

  • 95 Lb x 8 reps
  • 95 Lb x 8 reps
  • 95 Lb x 8 reps

Close Grip Bench Press (Touch & Go)

  • 135 Lb x 8 reps
  • 115 Lb x 10 reps
  • 115 Lb x 8 reps

Pendlay Row

  • 155 Lb x 5 reps
  • 170 Lb x 3 reps
  • 185 Lb x 6 reps
  • 180 Lb x 3 reps
  • 170 Lb x 3 reps
  • 160 Lb x 3 reps
  • 155 Lb x 5 reps
  • 145 Lb x 5 reps
  • 135 Lb x 5 reps

Bodyweight

185 Lb



No additional notes




Bench

Posted by Beanpole1, 29 May 2018 · 142 views

Bench Press (Touch & Go)

  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps
  • 135 Lb x 12 reps

Push Press

  • 95 Lb x 8 reps
  • 95 Lb x 8 reps
  • 95 Lb x 8 reps

Close Grip Bench Press (Touch & Go)

  • 135 Lb x 8 reps
  • 115 Lb x 10 reps
  • 115 Lb x 8 reps

Pendlay Row

  • 155 Lb x 5 reps
  • 170 Lb x 3 reps
  • 185 Lb x 6 reps + 30 Lb Rep PR
  • 180 Lb x 3 reps
  • 170 Lb x 3 reps
  • 160 Lb x 3 reps
  • 155 Lb x 5 reps
  • 145 Lb x 5 reps
  • 135 Lb x 5 reps

Bodyweight

185 Lb



No additional notes




Deadlift

Posted by Beanpole1, 27 May 2018 · 71 views

Conventional Deadlift

  • 225 Lb x 12 reps
  • 225 Lb x 12 reps
  • 225 Lb x 12 reps
  • 225 Lb x 12 reps

Safety Squat Bar Squat (SSB)

  • 135 Lb x 8 reps
  • 135 Lb x 8 reps
  • 135 Lb x 8 reps

Stiff-Legged Deadlift (SLDL)

  • 135 Lb x 10 reps
  • 135 Lb x 10 reps
  • 135 Lb x 10 reps

Pendlay Row

  • 135 Lb x 8 reps
  • 155 Lb x 6 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps
  • 170 Lb x 4 reps

Bodyweight

185 Lb



No additional notes




Day 6 Slingshot 155x14

Posted by Beanpole1, 15 May 2017 · 224 views

Bench Press (Sling Shot)

  • 225 Lb x 1 reps @ 7
  • 245 Lb x 1 reps @ 9
  • 155 Lb x 10 reps
  • 155 Lb x 10 reps
  • 155 Lb x 10 reps
  • 155 Lb x 10 reps
  • 155 Lb x 14 reps

Standing Overhead Press (OHP)

  • 75 Lb x 8 reps @ 6
  • 85 Lb x 8 reps @ 7
  • 95 Lb x 8 reps @ 8.5
  • 95 Lb x 6 reps
  • 95 Lb x 6 reps
  • 95 Lb x 6 reps
  • 95 Lb x 5 reps

Dead Stop Dumbbell Row

  • 80 Lb x 15 reps
  • 80 Lb x 14 reps
  • 80 Lb x 12 reps

Band Pull Apart

  • 0 Lb x 20 reps
  • 0 Lb x 20 reps
  • 0 Lb x 20 reps

Dumbbell Flyes

  • 20 Lb x 17 reps
  • 20 Lb x 15 reps

Dumbbell Triceps Extension

  • 20 Lb x 20 reps
  • 20 Lb x 18 reps

Machine Curl

  • 20 Lb x 15 reps
  • 20 Lb x 15 reps
  • 20 Lb x 10 reps

Bodyweight

185 Lb



No additional notes




Day 5 Deadlift 245x10

Posted by Beanpole1, 13 May 2017 · 215 views

Conventional Deadlift

  • 365 Lb x 1 reps @ 7
  • 385 Lb x 1 reps @ 8
  • 245 Lb x 10 reps
  • 245 Lb x 10 reps
  • 245 Lb x 10 reps
  • 245 Lb x 10 reps
  • 245 Lb x 10 reps

Belt Squats

  • 90 Lb x 12 reps + 15 Lb Rep PR
  • 90 Lb x 12 reps + 15 Lb Rep PR

Lying Leg Curl

  • 100 Lb x 12 reps + 10 Lb Rep PR
  • 100 Lb x 12 reps + 10 Lb Rep PR
  • 100 Lb x 8 reps

Bodyweight

185 Lb



No additional notes




Day 4 Incline Bench 105x12

Posted by Beanpole1, 12 May 2017 · 225 views

Incline Bench Press

  • 155 Lb x 1 reps @ 9
  • 105 Lb x 10 reps
  • 105 Lb x 10 reps
  • 105 Lb x 10 reps
  • 105 Lb x 10 reps
  • 105 Lb x 12 reps

Push Press

  • 85 Lb x 8 reps @ 6
  • 95 Lb x 8 reps @ 7
  • 105 Lb x 8 reps @ 8.5 + 10 Lb Rep PR
  • 105 Lb x 8 reps @ 8.5 + 10 Lb Rep PR
  • 105 Lb x 8 reps @ 8.5 + 10 Lb Rep PR
  • 105 Lb x 8 reps @ 9 + 10 Lb Rep PR

Dead Stop Dumbbell Row

  • 90 Lb x 10 reps
  • 90 Lb x 10 reps
  • 90 Lb x 8 reps

Rear Delt Fly

  • 15 Lb x 15 reps
  • 15 Lb x 12 reps
  • 15 Lb x 12 reps

Dumbbell Flyes

  • 20 Lb x 15 reps
  • 20 Lb x 15 reps
  • 20 Lb x 12 reps

Dumbbell Triceps Extension

  • 20 Lb x 20 reps
  • 20 Lb x 15 reps
  • 20 Lb x 17 reps

Frame Carry

  • 275 Lb x 100 reps
  • 275 Lb x 75 reps
  • 275 Lb x 100 reps

Machine Curl

  • 50 Lb x 20 reps
  • 50 Lb x 14 reps
  • 50 Lb x 9 reps

Bodyweight

185 Lb



No additional notes




Day 3 OHP 85x11

Posted by Beanpole1, 10 May 2017 · 282 views

Standing Overhead Press (OHP)

  • 115 Lb x 1 reps @ 7
  • 125 Lb x 1 reps @ 8.5
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 10 reps
  • 85 Lb x 11 reps + 20 Lb Rep PR

Close Grip Bench Press (Touch & Go)

  • 135 Lb x 8 reps @ 6.5
  • 155 Lb x 8 reps @ 8
  • 155 Lb x 8 reps @ 9.5
  • 135 Lb x 8 reps @ 8
  • 135 Lb x 8 reps @ 8

Yates Row

  • 185 Lb x 11 reps
  • 185 Lb x 8 reps
  • 135 Lb x 12 reps

Band Facepull

  • 0 Lb x 20 reps
  • 0 Lb x 20 reps
  • 0 Lb x 20 reps

Dumbbell Flyes

  • 20 Lb x 13 reps
  • 20 Lb x 12 reps
  • 20 Lb x 12 reps

Dumbbell Triceps Extension

  • 20 Lb x 20 reps
  • 20 Lb x 15 reps
  • 20 Lb x 15 reps

Trap Bar Shrug

  • 185 Lb x 25 reps
  • 185 Lb x 20 reps

Preacher Curl

  • 30 Lb x 12 reps
  • 30 Lb x 8 reps

Bodyweight

185 Lb



No additional notes








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