11/21/18 Training - Bench and Squats
The workout was split into two mini training sessions, since I picked up my kids after the pressing movements, but I practically took a 15 minute break, so it wasn't that bad and I was still warm. The bench didn't go well but I was sharing the bench with two other people that were already working in, so I can't complain, since all of the benches were taken and I was able to put in the work. The squats went really well, especially since I was using a belt again with the heavier weights.
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 5 reps
Workout
Barbell Bench Press - 315lbs - 5 reps, 2 sets - 315lbs - 3 reps, and 275lbs - 10 reps
Hoist Dip Machine - 4 sets - 345lbs - 12 reps
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs, 495lbs, 550lbs, 595lbs, and 635lbs - 1 rep, and 515lbs - 6 reps
11/23/18 Training - Deadlifts
Warm Up
Sumo Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep
Workout
Sumo Deadlifts - 550lbs and 585lbs - 1 rep
Speed Deadlifts with Double Overhand Grip (Conventional Deadlifts) - 3 sets - 405lbs - 5 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 235lbs, and 2 sets - 250lbs - 8 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute
Truck Sled - 3 sets - 360lbs - 100 feet
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 10 reps + 10 reps
Cable Rotations - 4 sets - 50lbs - 12 reps
The workout was split into two mini training sessions, since I picked up my kids after the pressing movements, but I practically took a 15 minute break, so it wasn't that bad and I was still warm. The bench didn't go well but I was sharing the bench with two other people that were already working in, so I can't complain, since all of the benches were taken and I was able to put in the work. The squats went really well, especially since I was using a belt again with the heavier weights.
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 5 reps
Workout
Barbell Bench Press - 315lbs - 5 reps, 2 sets - 315lbs - 3 reps, and 275lbs - 10 reps
Hoist Dip Machine - 4 sets - 345lbs - 12 reps
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs, 495lbs, 550lbs, 595lbs, and 635lbs - 1 rep, and 515lbs - 6 reps
11/23/18 Training - Deadlifts
Warm Up
Sumo Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep
Workout
Sumo Deadlifts - 550lbs and 585lbs - 1 rep
Speed Deadlifts with Double Overhand Grip (Conventional Deadlifts) - 3 sets - 405lbs - 5 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 235lbs, and 2 sets - 250lbs - 8 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute
Truck Sled - 3 sets - 360lbs - 100 feet
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 10 reps + 10 reps
Cable Rotations - 4 sets - 50lbs - 12 reps
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