Front Squats & Bench Press

1. Front Squats


Worked up to 295x1, failed 315.
135x5
225x5
180x5
155x5
135x5
155x5
180x5

2. Close Grip Bench Press

90x5
135x5
155x5
180x5
110x5
135x5
180x5


3. DB Swings

45x25
30x25
30x25

Clean & Press

1. Clean & Strict Press

90x5
110x5
135x5
110x5
135x3 (Fail so had to use leg drive to finish 5 reps)
90x5
110x5
90x5

2.  Seated Cable Rows
60x10
80x10
100x10
80x10
80x10

3. Farmers Walks

100x40 yards
120x40 yards
145x 20 yards
170x 20 yards
145x 40 yards

Deadlifts & Strict Press

1. Deadlifts-- I usually use a hook grip but been playing around with just a double overhand grip for my light sets.

270x2 Double Overhand grip
290x2 Double Overhand grip
315x2 Double Overhand grip (PR)
360x2
385x2
360x3
325x3 Double Overhand grip (PR)
285x3 Double Overhand grip

 360x3 

2. Strict Press

100x3
110x3

125x6

3. Farmers Walks

100lbs x 40 yards (I'm guessing the distance lol)
40lbs overhead waiters walks x 40 yards
40lbs overhead waiters walks w/ one hand and the other normal x 40 yards
145lbs x 40 yards

4. Chin ups

A few sets of 4


5. Goblet Squats

55x10x2 sets
60x10x2 sets
145x5

6. Lat Pull Downs

3x10 w/ 100lbs

7. Tricep extensions

55 x 10 x 2
60 x 10

8. Dumbbell Bicep curls

A few sets with 30lbs

Front Squats, Bench Presses, 1 Arm Rows & Farmers Walks

1. Front Squats

135x5
180x5
205x3
225x3
270x3

2. Close Grip Bench Presses

90x10

110x10

135x10

180x5

3. 1 Arm Rows

80x8

100x8

130x8

4. Farmers Walks

155 x whatever

170 x whatever

Deadlifts & Military Press

1. Deadlifts

270x5
315x5
360x5
405x5 (PR)

2. Strict Press

90x5
105x5
120x8

Bench

1. Strict Press warm up

3x5 w/ 110lbs

2. Close Grip Bench Press

Worked up to an easy single w/ 205

3. 1 Arm Dumbbell Rows

85 x 8
100 x 8
130 x 15
110 x 8

4. Farmers Walk Finisher for 20 minutes

145, 130, 120, 110, 100, 90, 80, 70, 60, 50, 40 x 20 yards

ME Lower -- Squats, Deadlifts

Warm up--

Box Jumps to a 46" box

A few running jumps-- managed to hit 31-32"

1. Box Squat warm up

Worked up to 245x1

2.  Deadlifts

Worked up to 405x1

3. Free Squats because I like them the most

210x5
245x5
275x5

Getting back into it after a few weeks rest from free squatting.

Box squat form work + Push Presses and Farmers Walks

Today was supposed to be Rep upper but I felt like practicing box squats.

1. Box Squats

Worked up to 245 x 5 for form work

2. Push Presses

135 x 5

155 x 5

185 x 5

3. Farmers Walks

320lbs (160 each hand)/145kg (73kg each hand)
290lbs (145 each hand)/132kg (66kg each hand)
260lbs (130 each hand)/118kg (54kg each hand)

 

 

ME Upper + RE Lower + Farmers Walks

1. Incline Bench Press

Worked up to 185 x 2, then 195 x 2

 185 x 2

 195 x 2 (shit form lol)

2. Foam Box Squats (12" box + foam)

225 x 6
225 x 4

and then all the way up to 30 reps

 225 x 6 Box squats

Kim worked up to 365lbs @ 185lbs body weight -- free squat -- that's 1.97 his bodyweight, closing in on 2x!

 365 with a silly and stupid psych up.

3. DB Alternate Bench

45 x 10 each hand

55 x 10 each hand

65 x 10 each hand

4.  DB Rows

80 x 8
100 x 8
145 x 8
100 x 8

5. Farmers Walks

100 x 40 yards
130 x 40 yards
145 x whatever this is-- I dropped them not because I couldn't finish but my pants were falling down and I'm sure nobody wants to see that.

ME Lower - Front Squats + Mini Brick Shit House + Plate Pushes

1.  Front Squats 3RM


-- Not happy with my numbers today but I'm sure they will improve next time.

Worked up to 270x1

225x3
245x3

 245x3 (video)

135x10

2. 4" Deficit Deadlifts

135x3
180x3
225x3
245x3
270x3
315x3

 315 x 3 (video)

365x1

3. Mini Brick Shit House x 3 circuits as fast as possible -- 3 minutes 15.

60%x5 Jerk (135lbs)
5 inverted rows
10 Dumbbell swings w/ 40lbs

4. 5 sets of Plate Pushes w/ 45lbs (25 yards) (1 minute rest in between sets)