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jzas



Heavy Squat Block 5 Week 2

Posted by jzas, 21 February 2017 · 7 views

Low Bar Squat

  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 310 Lb x 1 reps
  • 270 Lb x 3 reps
  • 270 Lb x 3 reps
  • 270 Lb x 3 reps
  • 270 Lb x 3 reps
  • 270 Lb x 8 reps + 10 Lb Rep PR

Paused Sumo Deadlift

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

Leg Press

  • 450 Lb x 12 reps
  • 450 Lb x 12 reps
  • 450 Lb x 12 reps
  • 450 Lb x 12 reps

Bodyweight

189 Lb



No additional notes




Volume Squat Block 5 Week 1

Posted by jzas, 17 February 2017 · 10 views

Paused Squat (High Bar)

  • 45 Lb x 5 reps
  • 135 Lb x 3 reps
  • 185 Lb x 1 reps
  • 200 Lb x 5 reps + 5 Lb Rep PR
  • 200 Lb x 5 reps + 5 Lb Rep PR
  • 200 Lb x 5 reps + 5 Lb Rep PR
  • 200 Lb x 5 reps + 5 Lb Rep PR
  • 200 Lb x 5 reps + 5 Lb Rep PR

2" Block Pull Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 1 reps
  • 240 Lb x 4 reps
  • 240 Lb x 4 reps
  • 240 Lb x 4 reps
  • 240 Lb x 4 reps
  • 240 Lb x 4 reps
  • 240 Lb x 4 reps

Kettlebell Swing

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

Lat Pulldown

  • 115 Lb x 10 reps
  • 115 Lb x 10 reps
  • 115 Lb x 10 reps
  • 115 Lb x 10 reps

Dumbbell Squats

  • 50 Lb x 10 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps

Hip Side Bend

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

Bodyweight

186 Lb



No additional notes




Sumo Block 5 Week 1

Posted by jzas, 17 February 2017 · 10 views

Sumo Deadlift

  • 135 Lb x 3 reps
  • 225 Lb x 3 reps
  • 315 Lb x 1 reps
  • 350 Lb x 1 reps
  • 315 Lb x 3 reps + 180 Lb Rep PR
  • 315 Lb x 3 reps + 180 Lb Rep PR
  • 315 Lb x 3 reps + 180 Lb Rep PR
  • 315 Lb x 3 reps + 180 Lb Rep PR
  • 315 Lb x 13 reps

Incline Bench Press (Paused)

  • 45 Lb x 4 reps
  • 115 Lb x 2 reps
  • 125 Lb x 5 reps
  • 125 Lb x 5 reps
  • 125 Lb x 5 reps
  • 125 Lb x 5 reps
  • 125 Lb x 5 reps

Paused DB Shrug

  • 60 Lb x 15 reps
  • 60 Lb x 15 reps
  • 60 Lb x 15 reps

Seated Leg Curl

  • 115 Lb x 15 reps
  • 115 Lb x 15 reps
  • 115 Lb x 15 reps

Dumbbell Side Lateral Raise

  • 17.5 Lb x 10 reps
  • 17.5 Lb x 10 reps
  • 17.5 Lb x 10 reps
  • 17.5 Lb x 10 reps
  • 17.5 Lb x 10 reps @ 9

Dumbbell Triceps Extension

  • 50 Lb x 12 reps
  • 50 Lb x 12 reps
  • 50 Lb x 12 reps

Triceps Pushdown

  • 32.5 Lb x 12 reps
  • 32.5 Lb x 12 reps
  • 32.5 Lb x 12 reps

Bodyweight

186 Lb



No additional notes




Volume Bench Block 5 Week 1

Posted by jzas, 15 February 2017 · 10 views

Bench Press (Touch & Go)

  • 45 Lb x 5 reps
  • 115 Lb x 3 reps
  • 130 Lb x 15 reps
  • 130 Lb x 15 reps
  • 130 Lb x 13 reps
  • 130 Lb x 11 reps

3 Ct. Paused Bench Press

  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps
  • 145 Lb x 3 reps

Incline Dumbbell Row

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

Dips

  • 0 Lb x 12 reps
  • 0 Lb x 12 reps
  • 0 Lb x 9 reps

EZ-Bar Curl

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

Bodyweight

186 Lb



No additional notes




Heavy Squat Block 5 Week 1

Posted by jzas, 12 February 2017 · 15 views

Low Bar Squat

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 275 Lb x 1 reps
  • 300 Lb x 1 reps
  • 260 Lb x 3 reps
  • 260 Lb x 3 reps
  • 260 Lb x 3 reps
  • 260 Lb x 3 reps
  • 260 Lb x 8 reps + 25 Lb Rep PR

Paused Sumo Deadlift

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

Leg Press

  • 410 Lb x 12 reps
  • 410 Lb x 12 reps
  • 410 Lb x 12 reps
  • 410 Lb x 12 reps

Seated Leg Curl

  • 110 Lb x 10 reps

Cable Crunch

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

Hip Side Bend

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

Bodyweight

185 Lb



No additional notes




Heavy Bench Block 5 Week 1

Posted by jzas, 11 February 2017 · 15 views

Bench Press (Paused)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 155 Lb x 2 reps
  • 180 Lb x 1 reps
  • 170 Lb x 3 reps
  • 170 Lb x 3 reps
  • 170 Lb x 3 reps
  • 170 Lb x 3 reps
  • 170 Lb x 5 reps

Close Grip Bench Press (Paused)

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

Seated Cable Row

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

Dumbbell Flyes

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

Bodyweight

185 Lb



No additional notes




Heavy Squat Deload Block 4 Week 4

Posted by jzas, 07 February 2017 · 13 views

Low Bar Squat (No Belt)

  • 45 Lb x 3 reps
  • 135 Lb x 3 reps
  • 225 Lb x 2 reps
  • 260 Lb x 1 reps
  • 235 Lb x 3 reps + 5 Lb Rep PR
  • 235 Lb x 3 reps + 5 Lb Rep PR
  • 235 Lb x 3 reps + 5 Lb Rep PR

Leg Press

  • 400 Lb x 10 reps
  • 400 Lb x 10 reps
  • 400 Lb x 10 reps

Seated Leg Curl

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

Cable Crunch

  • 82.5 Lb x 15 reps
  • 82.5 Lb x 15 reps
  • 82.5 Lb x 15 reps

Bodyweight

186 Lb



No additional notes




Volume Squat Day

Posted by jzas, 02 February 2017 · 19 views

Front Squat

  • 45 Lb x 5 reps
  • 135 Lb x 3 reps
  • 155 Lb x 1 reps
  • 185 Lb x 6 reps + 10 Lb Rep PR
  • 185 Lb x 6 reps + 10 Lb Rep PR
  • 185 Lb x 6 reps + 10 Lb Rep PR
  • 185 Lb x 6 reps + 10 Lb Rep PR
  • 185 Lb x 6 reps + 10 Lb Rep PR

Standing Good Morning

  • 95 Lb x 6 reps
  • 105 Lb x 6 reps
  • 115 Lb x 6 reps
  • 125 Lb x 6 reps

Leg Extension

  • 150 Lb x 10 reps
  • 170 Lb x 10 reps
  • 180 Lb x 10 reps
  • 190 Lb x 10 reps

Bodyweight

184 Lb



Still dealing with wrist issues.




Volume Bench Block 4 Week 3

Posted by jzas, 31 January 2017 · 25 views

Bench Press (Touch & Go)

  • 45 Lb x 5 reps
  • 135 Lb x 3 reps
  • 135 Lb x 15 reps + 5 Lb Rep PR
  • 135 Lb x 15 reps + 5 Lb Rep PR
  • 135 Lb x 15 reps + 5 Lb Rep PR
  • 135 Lb x 15 reps + 5 Lb Rep PR

Dumbbell Bench Press

  • 50 Lb x 11 reps
  • 50 Lb x 9 reps
  • 50 Lb x 12 reps
  • 50 Lb x 13 reps

Dumbbell Row (Single Arm)

  • 70 Lb x 8 reps + 15 Lb Rep PR
  • 70 Lb x 8 reps + 15 Lb Rep PR
  • 70 Lb x 8 reps + 15 Lb Rep PR

Triceps Pushdown

  • 32.5 Lb x 18 reps
  • 32.5 Lb x 15 reps
  • 32.5 Lb x 13 reps
  • 32.5 Lb x 12 reps

Bodyweight

184 Lb



Workout cut short due to right wrist.




Heavy Squat Block 4 Week 3

Posted by jzas, 29 January 2017 · 16 views

Low Bar Squat (No Belt)

  • 45 Lb x 3 reps
  • 135 Lb x 4 reps
  • 225 Lb x 2 reps
  • 295 Lb x 1 reps + 10 Lb Rep PR
  • 250 Lb x 4 reps + 5 Lb Rep PR
  • 250 Lb x 4 reps + 5 Lb Rep PR
  • 250 Lb x 4 reps + 5 Lb Rep PR
  • 250 Lb x 8 reps + 15 Lb Rep PR

Romanian Deadlift (Beltless)

  • 135 Lb x 3 reps
  • 185 Lb x 2 reps
  • 220 Lb x 8 reps + 25 Lb Rep PR
  • 220 Lb x 8 reps + 25 Lb Rep PR
  • 220 Lb x 8 reps + 25 Lb Rep PR
  • 220 Lb x 8 reps + 25 Lb Rep PR

Leg Press

  • 450 Lb x 10 reps + 20 Lb Rep PR
  • 450 Lb x 10 reps + 20 Lb Rep PR
  • 450 Lb x 10 reps + 20 Lb Rep PR
  • 450 Lb x 10 reps + 20 Lb Rep PR

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 13 reps
  • 85 Lb x 15 reps
  • 85 Lb x 15 reps

Hip Side Bend

  • 35 Lb x 15 reps
  • 35 Lb x 15 reps
  • 35 Lb x 15 reps

Bodyweight

184 Lb



No additional notes








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