Friday
Conventional Deadlift 385x2x6
Went Good Had To Let Go Each Rep But No Breaks, Wore Belt
Deficit Deadlift (stand on 3-4" box) 275x5 295x5 315x5 Went Up Real Nice
Stiff-Leg Deadlift (stand on 3-4” box) 225x8 255x8 PR
Weighted Chin-Up (neutral grip preferred) 3 x (6-8) (choose weight) No Weight 3x6
DB One-Arm Row 2 x 15 (choose weight) 50s
www.GarageGymAthletics.com
www.GarageGymJunkie.Blogspot.com
Friday, January 31, 2014
Wednesday, January 29, 2014
BBSM 1.3
Wed
Front Squat (use belt for all work sets) 245x3x5
Front Squat (use belt for all work sets) 265x2x(2-4)
Felt Hyper Extended Coming Up On Final Reps
Bent-Over Row (hips back/strict) 4 x 12 (choose weight)
95, Did 5th set same weight for max reps got 16
Barbell Shrug (use mixed DL grip--no straps) Sets of 10 up to heavy 7-10
45,135,225,265
Weighted Situp (weight behind head) 3 x 15
50lb, Behind Head Hurt Did On Chest
www.GarageGymJunkie.Blogspot.com
www.GarageGymAthletics.com
Front Squat (use belt for all work sets) 245x3x5
Front Squat (use belt for all work sets) 265x2x(2-4)
Felt Hyper Extended Coming Up On Final Reps
Bent-Over Row (hips back/strict) 4 x 12 (choose weight)
95, Did 5th set same weight for max reps got 16
Barbell Shrug (use mixed DL grip--no straps) Sets of 10 up to heavy 7-10
45,135,225,265
Weighted Situp (weight behind head) 3 x 15
50lb, Behind Head Hurt Did On Chest
www.GarageGymJunkie.Blogspot.com
www.GarageGymAthletics.com
BBSM 1.2
Tuesday
Seated DB Press Sets of 10 -- up to max (7-10) 20x20x2,30x10,40x10,50x10, 60x8
Seated DB Press Lower 10 lbs each -- 4 x (11-14) 50x11/40x11/30x12/20x14
Seated DB Press Lower 10 lbs each -- 1 x AMRAP 10x35(Bicep Gave First)
Seated DB Lateral 3 x 15 I did four sets with 20s
Close Grip Lat Pulldowns 100lbx15/130lbx12x3/160lbx10
www.garagegymjunkie.blogspot.com
www.garagegymathletics.com
Seated DB Press Sets of 10 -- up to max (7-10) 20x20x2,30x10,40x10,50x10, 60x8
Seated DB Press Lower 10 lbs each -- 4 x (11-14) 50x11/40x11/30x12/20x14
Seated DB Press Lower 10 lbs each -- 1 x AMRAP 10x35(Bicep Gave First)
Seated DB Lateral 3 x 15 I did four sets with 20s
Close Grip Lat Pulldowns 100lbx15/130lbx12x3/160lbx10
www.garagegymjunkie.blogspot.com
www.garagegymathletics.com
BBSM 1.1
Monday |
Weight | Results & Feedback | |
| Squat (low bar, no wraps) | 275x5 315x5 345x2x(5-6) | Warmups-(Barx20x2,95x10,135x5,185x5,225x5) All Felt Good But Laste Reps On 345 Both Sets Were Shakey | |
| YouTube- http://www.youtube.com/watch?v=lIZZA9Bxh_U&feature=youtu.be | |||
Paused Squat (high bar, medium stance) |
245x3x5 | Went Into Oly Style ATG | |
| Stiff-Leg Deadlift (stand on 3-4” box) | 205x8 225x8 245x8 | 245 Is PR, But Could Do More Sets | |
| Pull-Ups (overhand) | 3 x AMRAP | 3/2/2002 | |
| Standing EZ Bar Curl | 3 x (10-12) | 50lbs Plate Weight | |
Monday, January 20, 2014
Week 1 To March Madness 1/13
|
Day Mon
|
|||||
|
Squat/DL
|
Heavy Squat
|
87%
|
-370
|
Max(4)
|
|
|
Light DL
|
50%
|
3
|
3
|
||
|
3
|
3
|
||||
|
Heavy Quad/Light Posterier And
Weighted Chins
|
|||||
|
Day Tues
|
|||||
|
Bench Accesory
|
|||||
|
Incline Bench
|
6
|
5-15
|
|||
|
OHP
|
6
|
5-15
|
|||
|
Incline DB Bench
|
5
|
15
|
|||
|
Pec Flys(Cable or DB)
|
5
|
15
|
|||
|
Tri Pushdowns
|
5
|
15
|
|||
|
Side Laterlall Raises
|
5
|
15
|
|||
|
Front Raises
|
5
|
15
|
|||
|
Bi Curl
|
5
|
15
|
|||
|
Read Delt
|
5
|
15
|
|||
|
Leg Raises
|
3
|
20-30
|
|||
|
Day Thurs
|
|||||
|
Squat/DL Accesory
|
Front Squat
|
6
|
5-15
|
||
|
Rack Pulls With 10 Second Hold
|
6
|
5-15
|
|||
|
Bent Rows Barbell(Pendlay)
|
5
|
15
|
|||
|
Lat Pulldowns
|
5
|
15
|
|||
|
Upright Row(Cable or Barbell)
|
5
|
15
|
|||
|
Leg Extentions
|
5
|
15-20
|
|||
|
Leg Curls
|
5
|
15-20
|
|||
|
Calf Raises
|
4
|
25
|
|||
|
Decline Situps
|
3
|
10-15
|
|
Day Fri
|
|||||
|
Bench
|
Bench
|
75%
|
-205
|
1
|
|
|
80%
|
-220
|
1
|
|||
|
87%
|
-240(3sets)
|
1
|
|||
|
Heavy Shoulder/Light Lats And Tri
|
|
Fun Day Sat
|
|
Max Snatch
|
|
185
|
|
|
|
|
Max Clean and Jerk
|
|
205
|
|
|
|
|
Max 4 Chain Bench
|
|
225
|
|
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