Andy's journal
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Andy's journal
Wednesday, 7 August
Front Squat/Facepulls
FS 5x90/5x105/5x115/6x90
FP 4x10x43#
SLRDL (32# in one hand)/Stir the Pot/Band Pull-Aparts
5x10
Front Squat/Facepulls
FS 5x90/5x105/5x115/6x90
FP 4x10x43#
SLRDL (32# in one hand)/Stir the Pot/Band Pull-Aparts
5x10
Re: Andy's journal
Friday, 9 August
Chins/Facepulls
Chin (red band assist) 5/5/5/(black band) 6
FP 3x10x80
Kneeling Landmine Press (bar+10)/Chest Supported Rows (5 plates)/Pallof (5 plates)
5x10
Chins/Facepulls
Chin (red band assist) 5/5/5/(black band) 6
FP 3x10x80
Kneeling Landmine Press (bar+10)/Chest Supported Rows (5 plates)/Pallof (5 plates)
5x10
Re: Andy's journal
Monday, 12 August
Rack Pulls (18")
5x210
5x245
5x275
Split Squats (pair of 12# DB)/Bar Rollouts/HGR
5x10
I feel pretty beat up after this one.
Rack Pulls (18")
5x210
5x245
5x275
Split Squats (pair of 12# DB)/Bar Rollouts/HGR
5x10
I feel pretty beat up after this one.
Re: Andy's journal
Thursday, 15 August
Bench/Row
Bench 5x115/5x130/5x145/15x115
Row 5x10x50#
Triceps Pushdown 53#/Horizontal Pullups on TRX/Barbell Rollouts
5x10 all
Bench/Row
Bench 5x115/5x130/5x145/15x115
Row 5x10x50#
Triceps Pushdown 53#/Horizontal Pullups on TRX/Barbell Rollouts
5x10 all
Re: Andy's journal
Sunday, 18 August
Front Squat/Facepull
FS 95x5/110x3/124x4.95x9
FP 5x10x5plates
SS
SLRDL (single 35# DB)
Stir the Pot
Band Pull Aparts (red band closer grip)
All 5x10
FS--my mind was elsewhere counting reps first set. This was supposed to be 3/3/3+/3+.
Front Squat/Facepull
FS 95x5/110x3/124x4.95x9
FP 5x10x5plates
SS
SLRDL (single 35# DB)
Stir the Pot
Band Pull Aparts (red band closer grip)
All 5x10
FS--my mind was elsewhere counting reps first set. This was supposed to be 3/3/3+/3+.
Re: Andy's journal
Tuesday, 20 August
Chins/Face Pulls
Chins BW 3/3/5, red bandx8
FP 3x10 at 7 plates
SS Half-kneeling landmine press, bar + 12.5, 5x10
Chest supported row 5x10 with 7 plates/8/9/9/9
Pallof 5x10 with 5 plates/6/6/6/6
Chins/Face Pulls
Chins BW 3/3/5, red bandx8
FP 3x10 at 7 plates
SS Half-kneeling landmine press, bar + 12.5, 5x10
Chest supported row 5x10 with 7 plates/8/9/9/9
Pallof 5x10 with 5 plates/6/6/6/6
Re: Andy's journal
Thursday, 22 August
Warmups & mobility
SLRDL
4x5x95
Accessories, I had to skip and get home.
Warmups & mobility
SLRDL
4x5x95
Accessories, I had to skip and get home.
Re: Andy's journal
Saturday, 24 August
wu&mobility work
Bench
5x115
5x130
11x135*
SS DBRow
3x10x55
SS
Tri push-downs 2x10x6 plates, 3x10x5 plates
TRX inverted rows 5x10
BB roll-outs 5x10
* Bench--supposed to be 145, but talking with a friend and forgot to put on the 5s, so it was just 135.
wu&mobility work
Bench
5x115
5x130
11x135*
SS DBRow
3x10x55
SS
Tri push-downs 2x10x6 plates, 3x10x5 plates
TRX inverted rows 5x10
BB roll-outs 5x10
* Bench--supposed to be 145, but talking with a friend and forgot to put on the 5s, so it was just 135.
Re: Andy's journal
Monday, 26 August
Front Squat 5x90, 5x105, 8x115
Face pulls 10x6 plates, 10x7 pl, 10x8 pl, 10x90 pl
SS SLRDL (40#), Stir the pot, Band pull-aparts (red band, shortened 1 finger)
5x10
Front Squat 5x90, 5x105, 8x115
Face pulls 10x6 plates, 10x7 pl, 10x8 pl, 10x90 pl
SS SLRDL (40#), Stir the pot, Band pull-aparts (red band, shortened 1 finger)
5x10
Re: Andy's journal
Wednesday, 28 August
Chins (red band boost) 5/5/7
Facepulls 3x10x9plates
SS Half-kneeling landline press (15#), Chest supported rows (8 plates), Pallof press (6 plates)
5x10
Chins (red band boost) 5/5/7
Facepulls 3x10x9plates
SS Half-kneeling landline press (15#), Chest supported rows (8 plates), Pallof press (6 plates)
5x10
Re: Andy's journal
Saturday, 31 August
Rack Deadlift (18") 5x210, 5x240, 5x275
SS Split Squats, Planks (1 min), GHR
5x10
Rack Deadlift (18") 5x210, 5x240, 5x275
SS Split Squats, Planks (1 min), GHR
5x10
Re: Andy's journal
Tuesday, 3 September
Bench
5x130, 3x145, 5x165, 14x130
DB Row
4x10x60
SS Tricep pushdown (6 plates), Horizontal Pullups, Barbell Rollouts
3x10
Bench felt good
Bench
5x130, 3x145, 5x165, 14x130
DB Row
4x10x60
SS Tricep pushdown (6 plates), Horizontal Pullups, Barbell Rollouts
3x10
Bench felt good
Re: Andy's journal
Friday, 6 September
Front Squat
5x105, 3x115, 4x130, 10x105
Facepulls 3x10x8 plates, 10x9 plates
SS SLRDL (45#), Stir the pot, band pull-aparts (red band shortened 2 fingers)
5x10
Front Squat
5x105, 3x115, 4x130, 10x105
Facepulls 3x10x8 plates, 10x9 plates
SS SLRDL (45#), Stir the pot, band pull-aparts (red band shortened 2 fingers)
5x10
Re: Andy's journal
Monday, 9 September
Chins
BW-Red Band x5, BW-RBx3, BWx5, BW-Grey Band x8
Face Pulls 10 plates x 10, 9 pl x2x10
SS Half-kneeling landline press (bar +17.5), Chest supported rows (9 plates), Pallof (6 1/4 pl)
5x10
Chins
BW-Red Band x5, BW-RBx3, BWx5, BW-Grey Band x8
Face Pulls 10 plates x 10, 9 pl x2x10
SS Half-kneeling landline press (bar +17.5), Chest supported rows (9 plates), Pallof (6 1/4 pl)
5x10
Re: Andy's journal
Wednesday, 11 September
Barbell SLRDL
4x5x95 each leg
SS Split Squats (18.5 each hand), Planks (60 sec), GHR
5x10
Tired, late afternoon meeting meant starting late, wanted to get home. Honestly, it's the Day 4 accessories that I am most willing to "sacrifice" to the contingencies of life. To avoid a trend, I stayed.
Barbell SLRDL
4x5x95 each leg
SS Split Squats (18.5 each hand), Planks (60 sec), GHR
5x10
Tired, late afternoon meeting meant starting late, wanted to get home. Honestly, it's the Day 4 accessories that I am most willing to "sacrifice" to the contingencies of life. To avoid a trend, I stayed.