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Heavy Bench Block 6 Week 1

Posted by jzas, 22 March 2017 · 6 views

Bench Press (Paused)

  • 135 Lb x 3 reps
  • 155 Lb x 3 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 175 Lb x 2 reps
  • 185 Lb x 1 reps
  • 185 Lb x 1 reps
  • 185 Lb x 6 reps + 5 Lb Rep PR

Spoto Press

  • 120 Lb x 12 reps + 5 Lb Rep PR
  • 120 Lb x 12 reps + 5 Lb Rep PR
  • 120 Lb x 12 reps + 5 Lb Rep PR
  • 120 Lb x 12 reps + 5 Lb Rep PR

Seated Cable Row

  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps

Cable Flyes

  • 17.5 Lb x 20 reps
  • 17.5 Lb x 20 reps
  • 17.5 Lb x 20 reps

Dumbbell Bicep Curl

  • 17.5 Lb x 12 reps
  • 17.5 Lb x 12 reps
  • 17.5 Lb x 12 reps

Rear Delt Fly

  • 65 Lb x 15 reps
  • 65 Lb x 15 reps
  • 65 Lb x 15 reps
  • 65 Lb x 15 reps

Bodyweight

195 Lb



No additional notes




Heavy Squat Block 6 Week 1

Posted by jzas, 19 March 2017 · 11 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 290 Lb x 2 reps
  • 290 Lb x 2 reps
  • 290 Lb x 2 reps
  • 305 Lb x 1 reps
  • 305 Lb x 1 reps
  • 305 Lb x 4 reps + 30 Lb Rep PR

Sumo Deadlift (Touch & Go)

  • 135 Lb x 4 reps
  • 225 Lb x 2 reps
  • 230 Lb x 8 reps
  • 230 Lb x 8 reps
  • 230 Lb x 8 reps
  • 230 Lb x 8 reps

Leg Press

  • 450 Lb x 10 reps
  • 450 Lb x 10 reps
  • 450 Lb x 10 reps
  • 450 Lb x 10 reps

Seated Leg Curl

  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps
  • 115 Lb x 12 reps

Cable Crunch

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

Bodyweight

191 Lb



No additional notes




Deadlift and Bench

Posted by jzas, 19 March 2017 · 8 views

Sumo Deadlift

  • 135 Lb x 5 reps
  • 225 Lb x 3 reps
  • 315 Lb x 2 reps
  • 365 Lb x 1 reps
  • 405 Lb x 2 reps + 90 Lb Rep PR
  • 315 Lb x 5 reps
  • 225 Lb x 5 reps
  • 135 Lb x 8 reps

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 5 reps
  • 155 Lb x 3 reps
  • 185 Lb x 2 reps
  • 195 Lb x 1 reps
  • 205 Lb x 1 reps
  • 215 Lb x 1 reps + 5 Lb Rep PR
  • 185 Lb x 3 reps
  • 155 Lb x 4 reps
  • 135 Lb x 8 reps

Bodyweight

191 Lb



No additional notes




Heavy Bench Block 5 Week 3

Posted by jzas, 05 March 2017 · 24 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 190 Lb x 1 reps
  • 180 Lb x 3 reps
  • 180 Lb x 3 reps
  • 180 Lb x 3 reps
  • 180 Lb x 3 reps
  • 180 Lb x 5 reps

Close Grip Bench Press (Paused)

  • 145 Lb x 8 reps
  • 145 Lb x 8 reps
  • 145 Lb x 8 reps
  • 145 Lb x 8 reps

Seated Cable Row

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

Dumbbell Flyes

  • 30 Lb x 15 reps
  • 30 Lb x 15 reps
  • 30 Lb x 15 reps

Dumbbell Bicep Curl

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

Rear Delt Fly

  • 90 Lb x 12 reps + 5 Lb Rep PR
  • 90 Lb x 12 reps + 5 Lb Rep PR
  • 90 Lb x 10 reps + 5 Lb Rep PR

Bodyweight

191 Lb



No additional notes




Volume Squat Block 5 Week 3

Posted by jzas, 04 March 2017 · 16 views

Paused Squat (High Bar)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 185 Lb x 1 reps
  • 220 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 4 reps + 15 Lb Rep PR
  • 220 Lb x 4 reps + 15 Lb Rep PR

2" Block Pull Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 260 Lb x 4 reps
  • 260 Lb x 4 reps
  • 260 Lb x 4 reps
  • 260 Lb x 4 reps

Kettlebell Swing

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

Dumbbell Squats

  • 60 Lb x 12 reps + 5 Lb Rep PR
  • 60 Lb x 12 reps + 5 Lb Rep PR
  • 60 Lb x 12 reps + 5 Lb Rep PR

Hip Side Bend

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

Lat Pulldown

  • 120 Lb x 10 reps
  • 120 Lb x 10 reps
  • 120 Lb x 10 reps
  • 120 Lb x 10 reps

Bodyweight

190 Lb



No additional notes




Sumo Block 5 Week 3

Posted by jzas, 03 March 2017 · 24 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 315 Lb x 1 reps
  • 365 Lb x 1 reps
  • 405 Lb x 1 reps
  • 350 Lb x 3 reps + 35 Lb Rep PR
  • 350 Lb x 3 reps + 35 Lb Rep PR
  • 350 Lb x 3 reps + 35 Lb Rep PR
  • 350 Lb x 3 reps + 35 Lb Rep PR
  • 350 Lb x 3 reps + 35 Lb Rep PR

Incline Bench Press (Paused)

  • 45 Lb x 3 reps
  • 95 Lb x 3 reps
  • 135 Lb x 5 reps + 5 Lb Rep PR
  • 135 Lb x 5 reps + 5 Lb Rep PR
  • 135 Lb x 5 reps + 5 Lb Rep PR
  • 135 Lb x 5 reps + 5 Lb Rep PR
  • 135 Lb x 5 reps + 5 Lb Rep PR

Paused DB Shrug

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

Seated Leg Curl

  • 125 Lb x 15 reps
  • 125 Lb x 15 reps
  • 125 Lb x 15 reps

Dumbbell Triceps Extension

  • 60 Lb x 12 reps
  • 60 Lb x 12 reps
  • 60 Lb x 12 reps

Dumbbell Side Lateral Raise

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

Triceps Pushdown

  • 37.5 Lb x 12 reps
  • 37.5 Lb x 12 reps
  • 37.5 Lb x 12 reps

Bodyweight

190 Lb



No additional notes




Volume Bench Block 5 Week 3

Posted by jzas, 03 March 2017 · 19 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps
  • 115 Lb x 3 reps
  • 130 Lb x 15 reps
  • 130 Lb x 15 reps
  • 130 Lb x 15 reps
  • 130 Lb x 15 reps

3 Ct. Paused Bench Press

  • 160 Lb x 2 reps
  • 155 Lb x 3 reps
  • 160 Lb x 3 reps + 5 Lb Rep PR
  • 160 Lb x 3 reps + 5 Lb Rep PR
  • 160 Lb x 3 reps + 5 Lb Rep PR
  • 160 Lb x 3 reps + 5 Lb Rep PR
  • 160 Lb x 3 reps + 5 Lb Rep PR
Notes:

Grip was too wide on the first set.



Incline Dumbbell Row

  • 45 Lb x 10 reps + 5 Lb Rep PR
  • 45 Lb x 10 reps + 5 Lb Rep PR
  • 45 Lb x 10 reps + 5 Lb Rep PR
  • 45 Lb x 10 reps + 5 Lb Rep PR

Dips

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

Face Pull

  • 52.5 Lb x 12 reps
  • 52.5 Lb x 12 reps
  • 52.5 Lb x 12 reps
  • 52.5 Lb x 12 reps

EZ-Bar Curl

  • 60 Lb x 12 reps
  • 60 Lb x 12 reps
  • 60 Lb x 12 reps
  • 60 Lb x 11 reps

Bodyweight

190 Lb



No additional notes




Heavy Squat Block 5 Week 3

Posted by jzas, 28 February 2017 · 30 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 3 reps
  • 275 Lb x 1 reps
  • 320 Lb x 1 reps
  • 275 Lb x 3 reps
  • 275 Lb x 3 reps
  • 275 Lb x 3 reps
  • 275 Lb x 3 reps
  • 275 Lb x 9 reps + 30 Lb Rep PR

Paused Sumo Deadlift

  • 135 Lb x 2 reps
  • 225 Lb x 2 reps
  • 300 Lb x 2 reps + 10 Lb Rep PR
  • 300 Lb x 2 reps + 10 Lb Rep PR
  • 300 Lb x 2 reps + 10 Lb Rep PR
  • 300 Lb x 2 reps + 10 Lb Rep PR
  • 300 Lb x 2 reps + 10 Lb Rep PR
  • 300 Lb x 2 reps + 10 Lb Rep PR

Leg Press

  • 500 Lb x 12 reps + 17 Lb Rep PR
  • 500 Lb x 12 reps + 17 Lb Rep PR
  • 500 Lb x 12 reps + 17 Lb Rep PR
  • 500 Lb x 12 reps + 17 Lb Rep PR

Hanging Leg Raises

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

Lying Leg Curl

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

Bodyweight

190 Lb



No additional notes




Heavy Bench Block 5 Week 2

Posted by jzas, 26 February 2017 · 33 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 185 Lb x 1 reps
  • 175 Lb x 3 reps
  • 175 Lb x 3 reps
  • 175 Lb x 3 reps
  • 175 Lb x 3 reps
  • 175 Lb x 5 reps

Close Grip Bench Press (Paused)

  • 140 Lb x 8 reps
  • 140 Lb x 8 reps
  • 140 Lb x 8 reps
  • 140 Lb x 8 reps

Seated Cable Row

  • 130 Lb x 10 reps
  • 130 Lb x 10 reps
  • 130 Lb x 10 reps
  • 130 Lb x 10 reps

Dumbbell Flyes

  • 35 Lb x 15 reps + 5 Lb Rep PR
  • 35 Lb x 15 reps + 5 Lb Rep PR
  • 35 Lb x 11 reps

Dumbbell Bicep Curl

  • 25 Lb x 12 reps
  • 25 Lb x 12 reps
  • 25 Lb x 12 reps

Rear Delt Fly

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

Bodyweight

187 Lb



No additional notes




Sumo Block 5 Week 2

Posted by jzas, 25 February 2017 · 25 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 3 reps
  • 315 Lb x 1 reps
  • 365 Lb x 1 reps
  • 405 Lb x 1 reps + 20 Lb Rep PR
  • 425 Lb x 1 reps + 40 Lb Rep PR
  • 315 Lb x 3 reps
  • 315 Lb x 2 reps + 30 Lb Rep PR
  • 315 Lb x 1 reps

Incline Bench Press (Paused)

  • 130 Lb x 5 reps + 5 Lb Rep PR
  • 130 Lb x 5 reps + 5 Lb Rep PR
  • 130 Lb x 5 reps + 5 Lb Rep PR
  • 130 Lb x 5 reps + 5 Lb Rep PR
  • 130 Lb x 5 reps + 5 Lb Rep PR

Paused DB Shrug

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

Dumbbell Triceps Extension

  • 55 Lb x 12 reps
  • 55 Lb x 12 reps
  • 55 Lb x 12 reps

Seated Leg Curl

  • 120 Lb x 15 reps
  • 120 Lb x 15 reps
  • 120 Lb x 15 reps

Bodyweight

187 Lb



No additional notes








March 2017

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