2014wk22 - 585x7 Bent Over Row
MONDAY
3 circuits
Mace Swings 30lbx20
Curls 30lbx12
Bench
295x5
365x5
405x5,5,5,5,5,5
For those new to my log I typically start around 300lbs as first warmup but my warmup is pretty extensive. If the speed isn’t fast enough on any warmup set I can’t proceed to next advancement.
Slingshot
405x12
Weighted Dips
120+mini x8,8,8,8
Bottoms Up – Walking
53x10,10,10,10
Overhead Band extensions
#3x25,20
WEDNESDAY
Squats
135x3
225+200x3
315+200x2
405+200x2
495+200x2
Add wraps
675+200x2,2,2
Yes I did a 180lb jump but I was getting tired of warmups and running late
THURSDAY
Mace Swing x20
CIRCUIT (4 times)
BW Dips x50
Glute Work (varied between thrusters & hip circle squats) x 30-50
Leg extension x20
KB Front Twist Raise x20
SATURDAY
Bent Over Rows
315x10
405x6
495x6
585x7 <-PR
Hook Grip Hold (Seconds)
605x30,45,30
DB Rows
175x30/side
KB Snatch
88x10,10/side
Pullups
BWx14,12,12,12
This weeks Epic Burger is from Tilt on Swan Island in Portland. The Woody Royale features Fresh Ground, 100% natural, local chuck patty (two for me), beer battered onion rings, house recipe BBQ jalapeno slow, hand-carved beef brisket (which is what you can see falling out the sides), double cut honey smoked bacon and cheddar on a scratch baked house recipe bun.
The brisket on this burger was just amazing and this is one moves to the top of one of my favorite burgers.
Not pictured is the amazing strawberry rhubarb pie I had along with this. GREAT LUNCH!
Hey chris love the blog. Quick question. How long do you typically have to train squats or how long are your workouts? When I train with others they seem to take 3 hours to just squat. I was just curious as you are handling similiar weights with less supportive gear. Thanks
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with the multiple sets it seems to be taking 1.5hrs so i'm having to catch up a lot of my work on other days as I only have a 1.5-2hrs at most. understand I'm also coaching a lot and doing other things with managing gym during that time a lot of times.
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Really appreciate your blogs and videos. I find them very motivational and helpful and in sync with my own training style. Keep up the hard work!
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