Training Log Archive: nlewiswalls

Training:

3/3/3/3/3 front squat @ 155/155/165/165/165 lbs.
superset with
18/14/14 SA DB skullcrushers @ 20/25/25 lbs. (each side)
12/12/12 rope cable triceps ext. @ 40 lbs.

Work up to 1RM hang power clean:
3 @ 115 lbs.
3 @ 135 lbs.
2 @ 154 lbs.
2 @ 175 lbs.
1, 1(F) @ 195 lbs.
superset with
11/11/11 barbell skullcrushers @ 65 lbs.

4 rounds:
25' sled push @ +235 lbs. (grind, not fast)
2 x standing broad jump (explosive, max effort)

3 rounds:
3 x explosive squat jump @ 90 lbs.
40 sec. side bridge (each side)

Training:

12/12/8/8/8 barbell rows @ 135/135/155/155/155 lbs.

4/3/3/3/3 barbell shoulder press @ 135 lbs.
superset with
4/4/4/4/4 weighted pull-ups @ 50/62/62/62/62 lbs. (KB on chain)

3 x 30/30 L side/R side bridges @ bodyweight (no rest, 3:00 straight)

13/13/13 machine cable rows @ 130 lbs.

12/12/12 SA DB lateral raises @ 20 lbs. (each side)
superset with
20/15/30 sit-ups @ +25/35/BW lbs. (plate at forehead)

7/7/7 SA DB rows @ 85 lbs. (each side)

Training:

Bench Press
10 @ 135 lbs.
5 @ 175 lbs.
3 @ 195 lbs.
3, 3, 3, 3, 3 @ 220 lbs.

8/8/8/8/15 weighted dips @ +50/50/50/50/bodyweight
superset with
8/8/8/8/8 pull-ups @ bodyweight

12/12/12 plate pinch press @ 5-10-5 lbs. plates
superset with
15/15/15 weighted sit-ups @ +25 lbs. (plate at forehead)

10/10/10 incline bench press @ 135 lbs.

12/12/12 supine bar rows @ bodyweight
superset with
12/12/12 band rear delt flyes @ red band (shoulder stability drill)