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21 January 2017 - 12:09 PM

Posted by T_M in T_M's Blog, 21 January 2017 · 1 views

1-21-17 Saturday

 

Row 5K in about 20:30 (or 2:03.6/500 meters)
Rate 19.5 spm
HR peak 147

 

Power cleans (touch and go)
135 x 3
155 x 3
185 x 3
205 x 2
225 x 2
225 x 2
225 x 2

 

PC OHP (PC every rep)
135 x 5
135 x 5
155 x 3
175 x 3
175 x 3
175 x 3

 

Stationary bike, 20 minutes about 245 cals

 

Fin



#allergees

Posted by Rigi in Getting Stronger, 21 January 2017 · 5 views

BW 172.4

 

WU
3 rounds w 10kg plate
5 squat w plate reach
10 oh reverse lunges
10 plank walk over plate

 

2 rounds 30s hard 20s easy 10s switch
Row
Slam ball

 

12m amrap both scaled down
Mary
5 wall walks then handstand last round
10 pistol squats
15 ring rows
DT? w 40kgs
12 dl
9 hang cleans
6 push jerks

 

@20m
30cal row
20 burpees over rower

 

@40m (had to get gatorade was a little light headed)
4 rounds
3 cleans 60kgs
15 kb swings 24kgs
90 single unders



Bench

Posted by RJorg in Iron Grind, 21 January 2017 · 5 views

Bench Press (Paused)

  • 225 Lb x 10 reps
  • 255 Lb x 8 reps
  • 275 Lb x 6 reps
  • 295 Lb x 4 reps
  • 315 Lb x 2 reps
  • 335 Lb x 1 reps
  • 355 Lb x 1 reps

Bodyweight

198 Lb



Also did steep incline bench, something like 135x3x10.



C3w3 BP

Posted by MazaX in MazaX, 20 January 2017 · 9 views

Bench Press (Paused)

  • 95 Lb x 5 reps
  • 115 Lb x 5 reps
  • 140 Lb x 5 reps
  • 175 Lb x 5 reps
  • 200 Lb x 3 reps + 15 Lb Rep PR
  • 220 Lb x 7 reps + 10 Lb Rep PR
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps
  • 140 Lb x 10 reps

Dumbbell Row (Single Arm)

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

Bodyweight

161 Lb



No additional notes



January 20, 2017

Posted by mishmishc in mishmishc, 20 January 2017 · 10 views

Bench Press (Touch & Go)

  • 45 Lb x 20 reps
  • 95 Lb x 12 reps
  • 115 Lb x 8 reps
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR
  • 136 Lb x 4 reps + 4 Lb Rep PR

Leverage Row

  • 114 Lb x 10 reps
  • 114 Lb x 10 reps
  • 114 Lb x 10 reps

Face Pull

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

Chin-Up

  • 0 Lb x 5 reps
  • 0 Lb x 5 reps
  • 0 Lb x 5 reps

Bodyweight

129 Lb



No additional notes



Juggernaut Method -- cycle 1 - intensification phase/5's wave/squat

Posted by AlyssaMinefee in AlyssaMinefee, 20 January 2017 · 8 views

High Bar Squat

  • 140 Lb x 2 reps
  • 150 Lb x 2 reps
  • 160 Lb x 5 reps
  • 160 Lb x 5 reps
  • 160 Lb x 5 reps
  • 160 Lb x 7 reps

Bodyweight

160 Lb



No additional notes



Juggernaut Method -- cycle 1 - intensification phase/5's wave/squat

Posted by samuelminefee in Zach's Training, 20 January 2017 · 10 views

Low Bar Squat

  • 250 Lb x 2 reps
  • 275 Lb x 2 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps
  • 295 Lb x 5 reps

Bodyweight

210 Lb



No additional notes



Base Cycle W3D3

Posted by WpnsGradeNate in WpnsGradeNate, 20 January 2017 · 9 views

High Bar Squat

  • 425 Lb x 5 reps @ 7 + 15 Lb Rep PR

Paused Squat (High Bar)

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

Paused Front Squat

  • 225 Lb x 3 reps
  • 250 Lb x 3 reps
  • 275 Lb x 3 reps + 25 Lb Rep PR
  • 300 Lb x 3 reps + 50 Lb Rep PR

Bodyweight

200 Lb



No additional notes



W2D3 - Failed Mock Meet

Posted by Benchosaurus in Meet Prep (April 8), 20 January 2017 · 11 views

Low Bar Squat

  • 325 Lb x 1 reps
  • 355 Lb x 1 reps + 20 Lb Rep PR

Bodyweight

167 Lb



FFS. Pulled something in back (low-mid trap area) and hurts whenever I bend over or get in a low bar position. Hopefully just a small pulled muscle. Called it a day instead of risking further injury. What sucks even more is that I planned on a 405 squat based on how fast 355 was.



20 January 2017 - 01:45 PM

Posted by Brandon in Brandon's Training Log, 20 January 2017 · 13 views

High Bar Squat

  • 260 Lb x 6 reps + 5 Lb Rep PR

Conventional Deadlift (Touch & Go)

  • 370 Lb x 3 reps @ 7.5

High Bar Squat (No Belt)

  • 170 Lb x 10 reps
  • 170 Lb x 10 reps
  • 170 Lb x 10 reps

Bodyweight

156 Lb



No additional notes



Sheiko #32 W1D2

Posted by Hammer_L in Hammer_L, 20 January 2017 · 6 views

Romanian Deadlift (RDL)

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps

Pause Deadlift

  • 315 Lb x 3 reps
  • 380 Lb x 2 reps
  • 380 Lb x 2 reps
  • 410 Lb x 2 reps
  • 410 Lb x 2 reps
  • 445 Lb x 1 reps + 35 Lb Rep PR
  • 445 Lb x 1 reps + 35 Lb Rep PR
  • 445 Lb x 1 reps + 35 Lb Rep PR

Bench Press (Touch & Go)

  • 45 Lb x 25 reps
  • 95 Lb x 12 reps
  • 135 Lb x 8 reps

Bench Press (Paused)

  • 160 Lb x 5 reps
  • 190 Lb x 4 reps
  • 225 Lb x 3 reps
  • 225 Lb x 3 reps
  • 255 Lb x 3 reps
  • 255 Lb x 3 reps
  • 270 Lb x 2 reps
  • 270 Lb x 2 reps
  • 270 Lb x 2 reps

Conventional Deadlift (No Belt)

  • 315 Lb x 3 reps
  • 380 Lb x 3 reps
  • 445 Lb x 3 reps
  • 445 Lb x 3 reps
  • 505 Lb x 3 reps
  • 505 Lb x 3 reps
  • 505 Lb x 3 reps
  • 505 Lb x 3 reps
  • 505 Lb x 3 reps

Bodyweight

199 Lb



No additional notes



Photo

20 January 2017 - 12:55 PM

Posted by Herc410 in Herc's Training Log, 20 January 2017 · 11 views

20/1/2017

 

Squat
135x5
185x1
235x1
185x10x4

 

Single Leg press
1ppsx10x3

 

Bench press
135x3
185x2
225x1
275x1
35x1
285x3x5

 

DB curl
35x10
40x10

 

BW-107kg/236lbs

 

Solid 80%er, things feeling good



Found my weakness

Posted by ape288 in 1400 Total @ 148?, 20 January 2017 · 13 views

I tried the yoke yesterday for the first time in my life, and well, holy shit. I've been regularly taking 450lbs for a walk using the farmer's implements, so I figured without the grip being a limiting factor I should be able to walk a ton of weight on the yoke. That was an ill conceived notion. I first stood up with 180lbs on it, which obviously felt like nothing on my back, however as soon as I took my first step with the thing I realized it was not going to be as easy as I had imagined. The damn thing just throws you everywhere every time you take a step. For the life of me I couldn't figure out how to keep it in balance during movement. It's an interesting experience to say the least. Anyway, I worked my way up to 360lbs on it and decided that was enough for one day. Today my mid back is sore as hell. I may continue to do this exercise once a week for the next 8 weeks before I resume squatting if i can locate my nutsack.

 

Jump squat(40lbs)- 5,5,5,5,5 (25)
Rhythmic vertical jump- 5,5,5,5,5 (25)
Depth jump(30" drop)- 7,7,7,7,6,6 (40)

 

Ab wheel- 10,10,10
TRX fallout- 8,8,7,7

 

Yoke walk- 180lbsx25yds, 280lbsx25yds, 360lbsx25yds, 360lbsx25yds
Hyperextension(130lbs)- 13,12,10,10



01/20/17

Posted by Crmoss2 in Off Season Training, 20 January 2017 · 6 views

Zercher Squat

  • 45 Lb x 15 reps
  • 135 Lb x 10 reps
  • 185 Lb x 8 reps
  • 225 Lb x 12 reps
  • 225 Lb x 12 reps
  • 225 Lb x 12 reps

Dumbbell Bench Press

  • 45 Lb x 10 reps
  • 65 Lb x 10 reps
  • 85 Lb x 12 reps
  • 85 Lb x 12 reps
  • 85 Lb x 12 reps

Landmine Press (Single Arm)

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

Rack Pull Deadlift (Below Knees)

  • 135 Lb x 10 reps
  • 225 Lb x 8 reps
  • 315 Lb x 6 reps
  • 405 Lb x 8 reps
  • 405 Lb x 8 reps
  • 405 Lb x 10 reps

Bodyweight

226 Lb



No additional notes



7 weeks out with commentary

Posted by MaximumSmash in 1RM (1 Running Max), 20 January 2017 · 8 views

Paused Squat (Low Bar)

  • 330.7 Lb x 4 reps + 66 Lb Rep PR
  • 330.7 Lb x 4 reps + 66 Lb Rep PR
  • 330.7 Lb x 4 reps + 66 Lb Rep PR
  • 330.7 Lb x 4 reps + 66 Lb Rep PR
  • 330.7 Lb x 4 reps + 66 Lb Rep PR

bench press (3 count pause)

  • 187.4 Lb x 3 reps
  • 187.4 Lb x 3 reps
  • 187.4 Lb x 3 reps
  • 187.4 Lb x 3 reps
  • 187.4 Lb x 3 reps

Conventional block pull

  • 418.9 Lb x 5 reps
  • 418.9 Lb x 5 reps
  • 418.9 Lb x 5 reps
  • 418.9 Lb x 7 reps
  • 418.9 Lb x 3 reps

Deadlift to knees

  • 418.9 Lb x 3 reps + 22 Lb Rep PR
  • 418.9 Lb x 3 reps + 22 Lb Rep PR
  • 418.9 Lb x 3 reps + 22 Lb Rep PR
  • 418.9 Lb x 3 reps + 22 Lb Rep PR
  • 418.9 Lb x 3 reps + 22 Lb Rep PR
  • 418.9 Lb x 3 reps + 22 Lb Rep PR

Bodyweight

244 Lb



 

Hopefully about to get heavy!



Friday - 20 Jan

Posted by Multisport01 in Multisport01, 20 January 2017 · 6 views

Spoto Press

  • 225 Lb x 7 reps @ 8
  • 225 Lb x 6 reps @ 8
  • 225 Lb x 6 reps @ 8
  • 225 Lb x 6 reps @ 8
  • 225 Lb x 6 reps @ 8

Safety Squat Bar Squat (SSB)

  • 275 Lb x 6 reps @ 8

Bodyweight

229 Lb



Hypertrophy 2 Micro 1

 

Felt very tired, skipped squat session mostly



imlp2

Posted by ladehammer in ladehammer, 20 January 2017 · 5 views

High Bar Squat

  • 248 Lb x 5 reps @ 6
  • 292.1 Lb x 4 reps @ 7
  • 336.2 Lb x 3 reps @ 8
  • 380.3 Lb x 2 reps @ 9
  • 380.3 Lb x 2 reps @ 9
  • 380.3 Lb x 2 reps @ 9
  • 380.3 Lb x 2 reps @ 9

Bench Press (Paused)

  • 181.9 Lb x 5 reps @ 6
  • 220.5 Lb x 4 reps @ 7
  • 253.5 Lb x 3 reps @ 8
  • 292.1 Lb x 3 reps @ 9
  • 292.1 Lb x 3 reps @ 9
  • 292.1 Lb x 3 reps @ 9
  • 292.1 Lb x 3 reps @ 9

High Bar Squat

  • 226 Lb x 3 reps @ 6
  • 270.1 Lb x 3 reps @ 7
  • 314.2 Lb x 3 reps @ 8
  • 358.3 Lb x 2 reps @ 8
  • 358.3 Lb x 2 reps @ 8
  • 358.3 Lb x 2 reps @ 8

Bodyweight

187.4 Lb



No additional notes



20 January 2017 - 08:15 AM

Posted by oldmanstrength in oldmanstrength, 20 January 2017 · 7 views

Front Squat

  • 45 Lb x 5 reps
  • 125 Lb x 5 reps
  • 150 Lb x 3 reps
  • 175 Lb x 2 reps
  • 185 Lb x 1 reps
  • 225 Lb x 1 reps
  • 245 Lb x 1 reps
  • 255 Lb x 1 reps

Bench Press (Touch & Go)

  • 45 Lb x 8 reps
  • 145 Lb x 5 reps
  • 175 Lb x 3 reps
  • 205 Lb x 2 reps
  • 220 Lb x 1 reps
  • 235 Lb x 1 reps
  • 265 Lb x 2 reps

Incline Dumbbell Bench Press

  • 20 Lb x 11 reps
  • 25 Lb x 11 reps
  • 30 Lb x 11 reps
  • 35 Lb x 11 reps
  • 40 Lb x 11 reps

Bodyweight

220 Lb



Felt pretty beat up today. Pretty disappointed in my effort. going to take a day off to rest.



OHP 3s

Posted by DOA in Redesign, Rebuild, Reclaim, 19 January 2017 · 11 views

Standing Overhead Press (OHP)

  • 130 Lb x 3 reps
  • 150 Lb x 3 reps
  • 165 Lb x 8 reps + 5 Lb Rep PR
  • 130 Lb x 8 reps
  • 130 Lb x 8 reps
  • 130 Lb x 6 reps

Dumbbell Row (Single Arm)

  • 80 Lb x 10 reps
  • 110 Lb x 10 reps
  • 110 Lb x 10 reps
  • 80 Lb x 10 reps

Dips

  • 0 Lb x 10 reps
  • 25 Lb x 10 reps + 25 Lb Rep PR
  • 25 Lb x 10 reps + 25 Lb Rep PR
  • 0 Lb x 10 reps

Rolling Triceps Extension

  • 45 Lb x 10 reps
  • 45 Lb x 10 reps
  • 55 Lb x 10 reps
  • 55 Lb x 10 reps

Face Pull

  • 25 Lb x 10 reps
  • 25 Lb x 10 reps
  • 25 Lb x 10 reps
  • 25 Lb x 10 reps

Bodyweight

210 Lb





Wk3D2

Posted by dpskinnyskwatz in dpskinnyskwatz, 19 January 2017 · 8 views

Low Bar Squat (No Belt)

  • 305 Lb x 8 reps

Sumo Deadlift (No Belt)

  • 355 Lb x 8 reps

Romanian Deadlift (RDL)

  • 265 Lb x 8 reps

Barbell Row

  • 155 Lb x 15 reps + 20 Lb Rep PR
  • 155 Lb x 15 reps + 20 Lb Rep PR

Reverse Hyper Extension

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

Bodyweight

177 Lb



This entire week was a mess, keeping me from any consistency. Decided to try to salvage it a bit and hit my planned top sets for lower and some acc. Depending on how next week goes and how I feel I may abandon the plan and focus on getting 100% healthy. A lot of nagging things are starting to pile up.





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