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strachan444



GZCL Rippler Week 6 : Push Day : 4/23/18

Posted by strachan444, 24 April 2018 · 505 views

Bench Press (Paused)

  • 255 Lb x 2 reps + 10 Lb Rep PR
  • 255 Lb x 2 reps + 10 Lb Rep PR
  • 255 Lb x 2 reps + 10 Lb Rep PR
  • 255 Lb x 2 reps + 10 Lb Rep PR

Incline Dumbbell Bench Press

  • 170 Lb x 6 reps
  • 190 Lb x 5 reps
  • 190 Lb x 5 reps
  • 190 Lb x 5 reps

Bodyweight

181 Lb



Shoulders and triceps




GZCL Rippler Week 6 - Deads, Front Squats, back : 4/22/18

Posted by strachan444, 24 April 2018 · 189 views

Sumo Deadlift

  • 495 Lb x 2 reps
  • 495 Lb x 2 reps
  • 495 Lb x 2 reps
Notes:

Tweaked lower back a bit



Front Squat (No Belt)

  • 275 Lb x 4 reps
  • 275 Lb x 4 reps
  • 275 Lb x 4 reps

Bodyweight

181 Lb



No additional notes




GZCL Rippler Week 5 : Push day 4/20/18

Posted by strachan444, 24 April 2018 · 179 views

Incline Bench Press

  • 190 Lb x 4 reps
  • 190 Lb x 4 reps
  • 190 Lb x 7 reps + 25 Lb Rep PR

Bench Press (Touch & Go)

  • 205 Lb x 5 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps
  • 205 Lb x 5 reps

Bodyweight

181 Lb



Shoulder accessories and triceps




GZCL Rippler Week 5: Legs 4/19/18

Posted by strachan444, 24 April 2018 · 168 views

High Bar Squat

  • 375 Lb x 4 reps + 60 Lb Rep PR
  • 375 Lb x 4 reps + 60 Lb Rep PR
  • 375 Lb x 5 reps

Sumo Deadlift (No Belt)

  • 315 Lb x 3 reps
  • 365 Lb x 1 reps
  • 405 Lb x 1 reps
Notes:

Explosive



Incline Dumbbell Row

  • 70 Lb x 10 reps
  • 75 Lb x 10 reps
  • 75 Lb x 12 reps

Bodyweight

181 Lb



No additional notes




GZCL Rippler Week 5 : Legs, Back : 4/16/18

Posted by strachan444, 24 April 2018 · 168 views

Front Squat

  • 295 Lb x 4 reps
  • 295 Lb x 4 reps
  • 295 Lb x 5 reps + 5 Lb Rep PR

High Bar Squat (No Belt)

  • 325 Lb x 5 reps + 10 Lb Rep PR
  • 335 Lb x 5 reps + 20 Lb Rep PR
  • 325 Lb x 5 reps + 10 Lb Rep PR

Pull-Up

  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps
  • 0 Lb x 10 reps

Bodyweight

181 Lb



No additional notes




GZCL Rippler Week 5: Chest, Shoulders, Tris - 4/16/18

Posted by strachan444, 16 April 2018 · 111 views

Bench Press (Paused)

  • 245 Lb x 4 reps + 20 Lb Rep PR
  • 245 Lb x 4 reps + 20 Lb Rep PR
  • 245 Lb x 4 reps + 20 Lb Rep PR

Incline Dumbbell Bench Press

  • 160 Lb x 6 reps
  • 180 Lb x 6 reps
  • 180 Lb x 6 reps
  • 180 Lb x 6 reps

Dumbbell Triceps Extension

  • 40 Lb x 8 reps
  • 45 Lb x 8 reps
  • 50 Lb x 6 reps + 15 Lb Rep PR

Bodyweight

179 Lb



Lateral Raises, Upper Back




GZCL Rippler Week 5: Deads, Front Squats - 4/15/18

Posted by strachan444, 16 April 2018 · 124 views

Sumo Deadlift

  • 465 Lb x 4 reps
  • 465 Lb x 4 reps
  • 465 Lb x 7 reps

Front Squat (No Belt)

  • 255 Lb x 5 reps + 10 Lb Rep PR
  • 265 Lb x 5 reps + 20 Lb Rep PR
  • 265 Lb x 5 reps + 20 Lb Rep PR

Bodyweight

179 Lb



Wanted to start tracking again after a while of not tracking




2_Suns 6 Day Squat Variation C2, W2, D1: Squats 12/25/17

Posted by strachan444, 25 December 2017 · 198 views

High Bar Squat

  • 295 Lb x 5 reps
  • 335 Lb x 3 reps
  • 355 Lb x 1 reps
  • 375 Lb x 8 reps + 10 Lb Rep PR
  • 355 Lb x 3 reps
  • 345 Lb x 3 reps

Paused Front Squat

  • 225 Lb x 3 reps
  • 255 Lb x 3 reps

Bodyweight

185 Lb



Pull Ups and abs




Coan deadlift program : W1 12/20/17

Posted by strachan444, 20 December 2017 · 194 views

Sumo Deadlift

  • 425 Lb x 2 reps

Sumo Deadlift (No Belt)

  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR
  • 335 Lb x 3 reps + 10 Lb Rep PR

Stiff-Legged Deadlift (SLDL)

  • 225 Lb x 8 reps
  • 265 Lb x 8 reps + 20 Lb Rep PR
  • 275 Lb x 8 reps + 30 Lb Rep PR

Pendlay Row

  • 155 Lb x 8 reps
  • 175 Lb x 8 reps
  • 185 Lb x 8 reps

Lat Pulldown (V-Bar)

  • 140 Lb x 8 reps
  • 150 Lb x 8 reps
  • 170 Lb x 8 reps

Standing Good Morning

  • 135 Lb x 8 reps
  • 155 Lb x 8 reps + 20 Lb Rep PR
  • 135 Lb x 8 reps

Bodyweight

185 Lb



No additional notes




2_Suns 6 Day Squat Variation: C2, W1, D1, : Squats 12/18/17

Posted by strachan444, 18 December 2017 · 206 views

High Bar Squat

  • 285 Lb x 5 reps
  • 325 Lb x 3 reps
  • 345 Lb x 1 reps
  • 365 Lb x 8 reps
  • 345 Lb x 3 reps
  • 335 Lb x 3 reps
  • 325 Lb x 3 reps

Paused Front Squat

  • 185 Lb x 3 reps
  • 225 Lb x 3 reps
  • 225 Lb x 3 reps
  • 245 Lb x 3 reps

Bodyweight

188 Lb



Hamstring Curls and Abs








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