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Off Season Training



Squat and Bench 04/24/17

Posted by Crmoss2, 24 April 2017 · 4 views

Low Bar Squat

  • 135 Lb x 10 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 385 Lb x 4 reps
  • 425 Lb x 4 reps
  • 455 Lb x 4 reps @ 8

Bench Press (Paused)

  • 45 Lb x 15 reps
  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 255 Lb x 2 reps
  • 275 Lb x 4 reps
  • 295 Lb x 4 reps
  • 315 Lb x 4 reps @ 8

Bodyweight

224 Lb



No additional notes




SBD 04/21/17

Posted by Crmoss2, 21 April 2017 · 10 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 365 Lb x 2 reps
  • 415 Lb x 4 reps @ 7
  • 415 Lb x 4 reps @ 7
  • 415 Lb x 4 reps @ 7

Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 265 Lb x 4 reps @ 7
  • 265 Lb x 4 reps @ 7
  • 265 Lb x 4 reps @ 7

Sumo Deadlift

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 455 Lb x 1 reps
  • 495 Lb x 4 reps @ 7
  • 550 Lb x 1 reps @ 8.5

Chin-Up

  • 255 Lb x 4 reps
  • 255 Lb x 4 reps
  • 255 Lb x 6 reps
Notes:

Done with 25lb weighted belt.



Triceps Pushdown

  • 150 Lb x 4 reps
  • 150 Lb x 4 reps
  • 150 Lb x 4 reps
  • 150 Lb x 4 reps

EZ-Bar Curl

  • 80 Lb x 4 reps
  • 80 Lb x 4 reps
  • 80 Lb x 4 reps
  • 80 Lb x 4 reps
  • 80 Lb x 4 reps
  • 100 Lb x 4 reps

Bodyweight

224 Lb



No additional notes




Squat and Bench 04/17/17

Posted by Crmoss2, 17 April 2017 · 19 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 445 Lb x 4 reps @ 7
  • 445 Lb x 4 reps @ 7
  • 445 Lb x 6 reps @ 8

Bench Press (Paused)

  • 135 Lb x 10 reps
  • 185 Lb x 6 reps
  • 215 Lb x 4 reps
  • 245 Lb x 4 reps
  • 275 Lb x 4 reps @ 7
  • 275 Lb x 4 reps @ 7
  • 275 Lb x 8 reps @ 9

Machine Shoulder Press

  • 100 Lb x 8 reps
  • 125 Lb x 6 reps @ 7
  • 125 Lb x 6 reps @ 7
  • 125 Lb x 8 reps @ 8 + 25 Lb Rep PR

Bodyweight

224 Lb



No additional notes




Squat Day 04/13/17

Posted by Crmoss2, 13 April 2017 · 22 views

Low Bar Squat

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 475 Lb x 1 reps @ 7
  • 500 Lb x 1 reps @ 7.5
  • 525 Lb x 1 reps @ 8
Notes:

Wanted to do a "test" week to gauge the health of my shoulder and knee after the deload training. 525 felt great, but hip was feeling a little tight, so stopped there. Probably had 575 or so in me.



Leg Extension

  • 125 Lb x 10 reps
  • 125 Lb x 10 reps
  • 125 Lb x 10 reps

Lying Leg Curl

  • 100 Lb x 10 reps
  • 100 Lb x 10 reps
  • 100 Lb x 10 reps

Lat Pulldown

  • 150 Lb x 10 reps
  • 150 Lb x 10 reps
  • 150 Lb x 10 reps

Seated Cable Row

  • 175 Lb x 10 reps
  • 175 Lb x 10 reps
  • 175 Lb x 10 reps

Bodyweight

223 Lb



No additional notes




Bench Day 04/11/17

Posted by Crmoss2, 11 April 2017 · 21 views

Bench Press (Paused)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 4 reps
  • 275 Lb x 3 reps
  • 315 Lb x 1 reps
  • 345 Lb x 1 reps @ 9 + 5 Lb Rep PR
  • 355 Lb x 1 reps @ 10 + 15 Lb Rep PR
  • 295 Lb x 4 reps @ 8
  • 295 Lb x 4 reps @ 8
  • 295 Lb x 4 reps @ 8
  • 295 Lb x 4 reps @ 9

Machine Shoulder Press

  • 100 Lb x 8 reps
  • 100 Lb x 8 reps
  • 100 Lb x 8 reps

Chin-Up

  • 223 Lb x 10 reps
  • 223 Lb x 10 reps
  • 223 Lb x 10 reps

EZ-Bar Curl

  • 55 Lb x 25 reps
  • 55 Lb x 20 reps
  • 55 Lb x 15 reps
  • 55 Lb x 10 reps

"Skull Crusher" Lying Triceps Extension

  • 55 Lb x 25 reps
  • 55 Lb x 20 reps
  • 55 Lb x 15 reps
  • 55 Lb x 10 reps

Bodyweight

223 Lb



No additional notes




BB Week 3 Day 3

Posted by Crmoss2, 07 April 2017 · 12 views

Leg Extension

  • 100 Lb x 15 reps
  • 100 Lb x 15 reps
  • 100 Lb x 15 reps
  • 100 Lb x 15 reps

Low Bar Squat (No Belt)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 395 Lb x 8 reps
  • 395 Lb x 8 reps
  • 395 Lb x 8 reps
  • 395 Lb x 8 reps

Lying Leg Curl

  • 90 Lb x 15 reps + 3 Lb Rep PR
  • 90 Lb x 15 reps + 3 Lb Rep PR
  • 90 Lb x 15 reps + 3 Lb Rep PR
  • 90 Lb x 15 reps + 3 Lb Rep PR

Standing Calf Raise

  • 160 Lb x 25 reps + 20 Lb Rep PR
  • 160 Lb x 25 reps + 20 Lb Rep PR
  • 160 Lb x 25 reps + 20 Lb Rep PR

Leg Press

  • 260 Lb x 25 reps + 60 Lb Rep PR
  • 260 Lb x 25 reps + 60 Lb Rep PR
  • 260 Lb x 25 reps + 60 Lb Rep PR

Bodyweight

225 Lb



No additional notes




BB Week 3 Day 2

Posted by Crmoss2, 05 April 2017 · 11 views

Dumbbell Row (Single Arm)

  • 90 Lb x 15 reps + 5 Lb Rep PR
  • 90 Lb x 15 reps + 5 Lb Rep PR
  • 90 Lb x 15 reps + 5 Lb Rep PR
  • 90 Lb x 15 reps + 5 Lb Rep PR

Sumo Deadlift (No Belt)

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 385 Lb x 8 reps + 20 Lb Rep PR
  • 385 Lb x 8 reps + 20 Lb Rep PR
  • 385 Lb x 8 reps + 20 Lb Rep PR
  • 385 Lb x 8 reps + 20 Lb Rep PR

Lat Pulldown

  • 150 Lb x 12 reps
  • 150 Lb x 12 reps
  • 150 Lb x 12 reps
  • 150 Lb x 12 reps

Dumbbell Shrug

  • 65 Lb x 25 reps
  • 65 Lb x 25 reps
  • 65 Lb x 25 reps

Bodyweight

225 Lb



No additional notes




BB Week 3 Day 1

Posted by Crmoss2, 03 April 2017 · 17 views

Cable Flyes

  • 40 Lb x 15 reps
  • 40 Lb x 15 reps
  • 40 Lb x 15 reps
  • 40 Lb x 15 reps

Incline Bench Press

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 205 Lb x 8 reps
  • 205 Lb x 8 reps
  • 205 Lb x 8 reps
  • 205 Lb x 8 reps

Decline Dumbbell Bench Press

  • 85 Lb x 15 reps + 15 Lb Rep PR
  • 85 Lb x 15 reps + 15 Lb Rep PR
  • 85 Lb x 15 reps + 15 Lb Rep PR
  • 85 Lb x 15 reps + 15 Lb Rep PR

Machine Shoulder Press

  • 90 Lb x 12 reps
  • 90 Lb x 12 reps
  • 90 Lb x 12 reps
  • 90 Lb x 12 reps

Dumbbell Side Lateral Raise

  • 20 Lb x 25 reps + 5 Lb Rep PR
  • 20 Lb x 25 reps + 5 Lb Rep PR
  • 20 Lb x 25 reps + 5 Lb Rep PR

EZ-Bar Curl

  • 55 Lb x 25 reps
  • 55 Lb x 20 reps
  • 55 Lb x 15 reps
  • 55 Lb x 10 reps

"Skull Crusher" Lying Triceps Extension

  • 55 Lb x 25 reps
  • 55 Lb x 20 reps
  • 55 Lb x 15 reps
  • 55 Lb x 10 reps

Bodyweight

225 Lb



No additional notes




BB Week 2 Day 3

Posted by Crmoss2, 31 March 2017 · 26 views

Leg Extension

  • 75 Lb x 15 reps
  • 100 Lb x 15 reps + 25 Lb Rep PR
  • 100 Lb x 15 reps + 25 Lb Rep PR
  • 100 Lb x 15 reps + 25 Lb Rep PR

Low Bar Squat (No Belt)

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 365 Lb x 8 reps
  • 365 Lb x 8 reps
  • 365 Lb x 8 reps
  • 365 Lb x 8 reps

Lying Leg Curl

  • 75 Lb x 15 reps
  • 87.5 Lb x 15 reps + 13 Lb Rep PR
  • 87.5 Lb x 15 reps + 13 Lb Rep PR
  • 87.5 Lb x 15 reps + 13 Lb Rep PR

Standing Calf Raise

  • 140 Lb x 20 reps
  • 140 Lb x 20 reps

Leg Press

  • 220 Lb x 20 reps
  • 220 Lb x 20 reps

Bodyweight

226 Lb



No additional notes




BB Week 2 Day 2

Posted by Crmoss2, 29 March 2017 · 16 views

Dumbbell Row (Single Arm)

  • 85 Lb x 12 reps
  • 85 Lb x 12 reps
  • 85 Lb x 12 reps
  • 85 Lb x 12 reps

Sumo Deadlift (No Belt)

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 365 Lb x 8 reps + 50 Lb Rep PR
  • 365 Lb x 8 reps + 50 Lb Rep PR
  • 365 Lb x 8 reps + 50 Lb Rep PR
  • 365 Lb x 8 reps + 50 Lb Rep PR

Power Clean

  • 135 Lb x 5 reps
  • 135 Lb x 5 reps
  • 205 Lb x 5 reps + 20 Lb Rep PR

Lat Pulldown

  • 150 Lb x 12 reps
  • 150 Lb x 12 reps
  • 150 Lb x 12 reps
  • 150 Lb x 12 reps

Dumbbell Shrug

  • 100 Lb x 20 reps
  • 100 Lb x 20 reps
  • 100 Lb x 20 reps

Bodyweight

226 Lb



No additional notes








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