High Bar Back Squat [3×10]: 225x10x10x10
Category Archives: Gym Work
Press Day 10/28/2013
Standing Press [3×5]: 125×3, 145×3, 175×4
Standing Press [5×10]: 115x5x5x5x5x5
Pull-ups: BWx5x4x3x2x2x2
Log Press day 10-28-2013
Log press 10×85, 4x6x155
Lat pull down 10×70, 4x7x100
low pulley curls 10×50, 4x6x70
low pulley Y-rope triceps kick back 10×40, 4x6x50
Grip machine 10×100, 3x6x150
Event Day 10-26-2013
Tire carry 6’x550, 40’x550, 30’x550, 25’x550, 25’x600, 25’650
Atlas stones 5×150, 3x3x178, 1×216
Calf raises 10×190, 8×210, 3x8x260
Zercher Squat 3″ bar Chart 1rm
Squat day 10-25-2013
Log press 10×85, 4x6x127
Lat pull down 10×70, 4x6x100
Zercher squat 3″ bar finding 1 RM 2×55, 2×145, 2×190, 2×210, 1×260, 1×280 and 4×210
Squat 3″ bar 2×210, 2×260
Bench Press 10/24/2013
- Bench Press: 165×5, 185×5, 210×12
Note: I felt ragged and sleepy today; I skipped accessory work.
Dead lift 10-23-2013
Dead Lift 2x4x225, 4x6x325
Shrugs 3x10x325
med grip bench press 10×100, 2x6x170, 1x6x150
low cable row 10×100, 10×150, 3x6x200
neck 2x15x40 front and rear
Squat Day 10/22/2013
- Squat [3×5]: 205×5, 235×5, 265×10
- Front Squat [4-5×10]: 135x10x10x10x10
- DB Curl [3×8-10]: 40x10x10x10
- Sit-ups [3×10]: BWx10x10x10
Press Day 10/21/2013
- Standing Press: 115×5 135×5 150×10
- Standing Press: 95x5x10
- Pull-Ups: BW [254] x5x4x2x2x2x4
- Ab-Wheel: 4×10