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)