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Recomp Wave 1- Speed Bench Day

Posted by DOA in Redesign, Rebuild, Reclaim, 27 May 2017 · 0 views

Bench Press (Bands)

  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
  • 135 Lb x 3 reps
Notes:

double black



JM Press

  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps
  • 95 Lb x 10 reps

T-Bar Row

  • 145 Lb x 12 reps
  • 145 Lb x 12 reps
  • 145 Lb x 12 reps
  • 145 Lb x 12 reps

Dips

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

Dumbbell Side Lateral Raise

  • 27.5 Lb x 15 reps
  • 27.5 Lb x 15 reps
  • 27.5 Lb x 15 reps

Cross Body Hammer Curl

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

Bodyweight

202 Lb



Had a shitty week. Restart of my focus.

 

Goals are to get a strong OHP and Deadlift for now.



27 May 2017 - 04:37 PM

Posted by Brandon in Brandon's Training Log, 27 May 2017 · 2 views

High Bar Squat (No Belt)

  • 225 Lb x 3 reps

High Bar Squat

  • 280 Lb x 5 reps

Close Grip Bench Press (Touch & Go)

  • 255 Lb x 5 reps

Barbell Row

  • 185 Lb x 10 reps
  • 185 Lb x 10 reps
  • 185 Lb x 10 reps

Standing Overhead Press (OHP)

  • 135 Lb x 5 reps

Bodyweight

157 Lb



No additional notes



Bench, Cleans, 5/25/17

Posted by strachan444 in strachan444, 27 May 2017 · 3 views

Bench Press (Paused)

  • 245 Lb x 1 reps
  • 235 Lb x 2 reps
  • 235 Lb x 2 reps
  • 235 Lb x 2 reps

Power Clean

  • 185 Lb x 2 reps
  • 185 Lb x 2 reps
  • 185 Lb x 2 reps
  • 185 Lb x 2 reps
  • 185 Lb x 2 reps

Bodyweight

179 Lb



Some upper body after



27 May 2017 - 03:45 PM

Posted by eyelevel4 in eyelevel4's conundrum, 27 May 2017 · 4 views

Low Bar Squat (No Belt)

  • 0 Lb x 10 reps
  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 6 reps
  • 225 Lb x 8 reps

Low Bar Squat

  • 245 Lb x 8 reps
  • 265 Lb x 8 reps
  • 265 Lb x 8 reps

Bodyweight

213 Lb



No additional notes



27 May 2017 - 06:57 AM

Posted by T_M in T_M's Blog, 27 May 2017 · 9 views

5-26-17 Friday:

 

Row 2K easy warm up in 8:30

 

Sprint Starts: 3 pulls from dead start to achieve lowest pull (drag factor set at 160)
1. LP 1:16/500 meters
2. LP 1:15. 830 watts
3. LP 1:15
4. LP 1:15
5. LP 1:16
6. LP 1:16

 

Same but with 4 pulls

 

1. LP 1:13
2. LP 1:13
3. LP 1:14
4. LP 1:12. 938 watts

 

2K easy in 8:25

 

High Box Squats
155 x 20
185 x 20
215 x 20
235 x 20



Week 3 Day 3

Posted by Crmoss2 in Prep for USAPL SC Palmetto Classic 2017, 26 May 2017 · 8 views

Conventional Deadlift

  • 135 Lb x 8 reps
  • 225 Lb x 6 reps
  • 315 Lb x 4 reps
  • 405 Lb x 2 reps
  • 480 Lb x 6 reps
  • 495 Lb x 6 reps @ 8

3-count Pause Bench Press

  • 45 Lb x 10 reps
  • 135 Lb x 8 reps
  • 185 Lb x 8 reps
  • 225 Lb x 8 reps
  • 275 Lb x 6 reps + 10 Lb Rep PR

Barbell Row

  • 135 Lb x 12 reps
  • 185 Lb x 10 reps

Bodyweight

226 Lb



No additional notes



Mothafuckin front squat

Posted by LeoTouchdown in 上!!, 26 May 2017 · 11 views

Front Squat (No Belt)

  • 245 Lb x 2 reps @ 9
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps
  • 205 Lb x 2 reps

Conventional Deadlift (No Belt)

  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps
  • 260 Lb x 1 reps

Bodyweight

165 Lb



Happy to do some higher intensity work. Form leaves something to be desired on topset.



531 wo 531 ohp

Posted by AlyssaMinefee in AlyssaMinefee, 26 May 2017 · 11 views

Standing Overhead Press (OHP)

  • 65 Lb x 5 reps
  • 70 Lb x 3 reps
  • 80 Lb x 2 reps
  • 65 Lb x 5 reps

Seated Dumbbell Shoulder Press

  • 20 Lb x 11 reps
  • 25 Lb x 11 reps + 5 Lb Rep PR
  • 30 Lb x 8 reps + 5 Lb Rep PR

Bodyweight

158 Lb



No additional notes



531 cycle 24 wo531 ohp

Posted by samuelminefee in Zach's Training, 26 May 2017 · 10 views

Standing Overhead Press (OHP)

  • 115 Lb x 5 reps
  • 135 Lb x 3 reps
  • 170 Lb x 3 reps
  • 180 Lb x 1 reps
  • 190 Lb x 1 reps
  • 200 Lb x 1 reps + 10 Lb Rep PR
  • 115 Lb x 9 reps

Seated Dumbbell Shoulder Press

  • 65 Lb x 11 reps + 5 Lb Rep PR
  • 70 Lb x 6 reps + 15 Lb Rep PR
  • 70 Lb x 4 reps + 5 Lb Rep PR
  • 65 Lb x 4 reps
  • 65 Lb x 4 reps
  • 65 Lb x 1 reps

Bodyweight

204 Lb



No additional notes



Pause Sq x7

Posted by MindofShadow in Mind of Shadow Training Log, 26 May 2017 · 10 views

Paused Squat (Low Bar)

  • 335 Lb x 7 reps
  • 300 Lb x 5 reps
  • 300 Lb x 5 reps

Bodyweight

199 Lb



knee rehab
inverse curls
abs



25 May 2017

Posted by crmoss in Spring 2017, 25 May 2017 · 16 views

Hi Box Squat with SSB

  • 60 Lb x 10 reps
  • 150 Lb x 5 reps
  • 240 Lb x 5 reps
  • 330 Lb x 5 reps
  • 420 Lb x 5 reps
  • 510 Lb x 3 reps
  • 600 Lb x 3 reps

Standing Good Morning w/SSB

  • 330 Lb x 10 reps
  • 330 Lb x 10 reps

Bodyweight

225 Lb



No additional notes



25 May 2017 - 07:43 PM

Posted by ojisan in ojisan, 25 May 2017 · 13 views

Neutral-Grip Chin-Up

  • 15 Lb x 3 reps
  • 15 Lb x 3 reps
  • 15 Lb x 3 reps
  • 10 Lb x 3 reps
  • 0 Lb x 6 reps

Standing Overhead Press (OHP)

  • 80 Lb x 5 reps
  • 90 Lb x 5 reps
  • 100 Lb x 5 reps
  • 90 Lb x 5 reps
  • 80 Lb x 5 reps

Z-Press

  • 45 Lb x 5 reps
  • 65 Lb x 5 reps
  • 75 Lb x 3 reps
  • 85 Lb x 1 reps
  • 95 Lb x 1 reps

Bodyweight

183 Lb



+ banded face pulls
banded tri ext
obliques



Photo

25 May 2017 - 12:22 PM

Posted by Herc410 in Herc's Training Log, 25 May 2017 · 12 views

25/5/2017

 

Squat
185x3
225x3
250x3x2
285x3x6

 

Bench press
185x5
205x5
235x4x2
275x3x2
285x2x2
275x3x2
235x5
225x6

 

Low cable row
stackx15x3

 

Pressdown
80x20x2

 

EZ curl
70x15x2

 

BW-108kg/238lbs

 

Solid 80%er, squat feeling solid.



Squat and home gym progress

Posted by RJorg in Iron Grind, 25 May 2017 · 15 views

Box Squat (High Bar)

  • 140 Lb x 10 reps
  • 230 Lb x 10 reps
  • 320 Lb x 10 reps
  • 370 Lb x 10 reps
  • 410 Lb x 10 reps
  • 320 Lb x 20 reps

Bodyweight

194 Lb



Back was very fatigued from installing my new rack. Did not want to be squatting but sucked it up. Did the widowmaker down set just to feel like I did actual work.

 

Just need plates:



Volume Bench Block 7 Week 1

Posted by jzas in jzas, 25 May 2017 · 11 views

Bench Press (Touch & Go)

  • 135 Lb x 3 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps
  • 135 Lb x 15 reps

Incline Bench Press (Paused)

  • 130 Lb x 4 reps
  • 130 Lb x 4 reps
  • 115 Lb x 5 reps
  • 115 Lb x 5 reps
  • 115 Lb x 5 reps

Paused DB Row

  • 70 Lb x 8 reps
  • 70 Lb x 8 reps
  • 70 Lb x 8 reps

Face Pull

  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR
  • 60 Lb x 12 reps + 3 Lb Rep PR

Triceps Pushdown

  • 40 Lb x 25 reps + 15 Lb Rep PR
  • 50 Lb x 20 reps + 8 Lb Rep PR
  • 50 Lb x 16 reps + 23 Lb Rep PR
  • 50 Lb x 13 reps + 3 Lb Rep PR

Bodyweight

196 Lb



No additional notes



(7) Conditioning

Posted by Jamesdewis in James' training log, 25 May 2017 · 5 views

Circuit
1 min wall sit 30 sec burpees 1 min front plank 30 sec Lat pulldowns Push ups xAMAP


5 rounds, 1 minute rest

 

also db hammer curls 35x10x3 and db curl 30x10x3



Week 9 out- PA Strongest Day 2 - Lower

Posted by Sunami in Sunami's Blog, 25 May 2017 · 14 views

High Bar Squat

  • 45 Lb x 3 reps @ 4
  • 95 Lb x 2 reps @ 5
  • 135 Lb x 1 reps @ 6
  • 185 Lb x 1 reps @ 6
  • 210 Lb x 1 reps @ 8
  • 225 Lb x 1 reps @ 9
  • 255 Lb x 1 reps @ 9.5 + 10 Lb Rep PR
Notes:

Back Squat (same bar as two weeks ago)
Warm up with band around knees for empty bar and few warm up jumps
Work up in singles to 85%x1, 90%x1 and 95% x1
This last set when I have heavy weight on my really hurts my right shoulder....I think it is the stupid position and how much harder I grip the bar with the heavy weight....

 

Drop weight to 80% and hit one set for reps
And because I am often a dipshit and my brain is already on vacation ...... I forgot to do these.... SERIOUSLY....



Conventional Deadlift

  • 135 Lb x 2 reps @ 4
  • 185 Lb x 2 reps @ 5
  • 225 Lb x 2 reps @ 6
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 1 reps @ 7
  • 255 Lb x 12 reps @ 10
Notes:

Speed deadlifts from contest height blocks (18” I think) Work up in doubles to 65% of max from that hit Then at 70-75% pull singles EMOM for 5 minutes Get full rest Then one set at same weights for reps in a minute



Bodyweight

239 Lb



Superset One Leg Glute bridge 3x10/ leg Walking Lunge (controlled, feel the butt!) 3x10/ leg

 

1 set of abs to failure
REVERSE CRUNCHES X30

 

.........AND I AM OUTTA HERE!!!



25 May 2017 - 12:57 AM

Posted by ayezer in ayezer, 24 May 2017 · 19 views

Wide Grip Bench Press

  • 250 Lb x 7 reps @ 8
  • 250 Lb x 7 reps @ 8
  • 250 Lb x 7 reps @ 9

Bodyweight

179 Lb



1st rep paused of all sets
Light push downs and side laterals after



May 24, 2017

Posted by BigLou2314 in Off Season Training Log, 24 May 2017 · 5 views

Bench Press (Touch & Go)

  • 45 Lb x 10 reps
  • 135 Lb x 5 reps
  • 155 Lb x 5 reps
  • 185 Lb x 5 reps
  • 225 Lb x 3 reps
  • 245 Lb x 0 reps
  • 245 Lb x 0 reps

4-Board Press

  • 245 Lb x 3 reps
  • 255 Lb x 3 reps

3-Board Press

  • 255 Lb x 0 reps

2-Board Press

  • 235 Lb x 3 reps + 10 Lb Rep PR

Militia Press

  • 135 Lb x 20 reps

Bodyweight

145 Lb



No additional notes



LTE: Back Squat 3 (Max Effort Reps)

Posted by beast_in_i in Ben's Log, 23 May 2017 · 26 views

High Bar Squat (No Belt)

  • 45 Lb x 10 reps
  • 45 Lb x 10 reps
  • 95 Lb x 8 reps
  • 135 Lb x 5 reps
  • 185 Lb x 1 reps
  • 225 Lb x 1 reps
  • 245 Lb x 7 reps + 40 Lb Rep PR
  • 185 Lb x 3 reps
  • 185 Lb x 3 reps
  • 145 Lb x 4 reps + 5 Lb Rep PR
  • 145 Lb x 4 reps + 5 Lb Rep PR

Side Bend

  • 45 Lb x 20 reps
  • 45 Lb x 20 reps
  • 50 Lb x 20 reps

Leg Press (Bands)

  • 230 Lb x 10 reps
  • 230 Lb x 10 reps
  • 230 Lb x 10 reps

Banded Lying Leg Curl

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

Abductor "Bad Girl" Machine

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

Bodyweight

195 Lb



No additional notes





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