Size Strength & Awesomeness

[Buildingup24]

Pull-ups/Face Pulls: slow
BW-40 reps
50-6x10

Military Press: 60 sec rest
95-12-12-12-11-10-10

DB Lateral: 45 sec rest
10-6x15

A1-Decline DB Bench: elbow in/to stomach
50-5x12
A2- Incline DB Curl: contract!
25-5x10

B1-Rope PD:
45-5x12
B2- cable curl:
42.5-5x12

6 hill sprints.

Short rest n high rep=humbling experience in terms of weight. Wow

 

[Buildingup24]

Day of R&R

 

[Buildingup24]

Coconut curry snapper with eggplant n berries.

 

[Buildingup24]

Chest/Legs

DB Flat:
85-9-6-5-3-5(PR on 9)
DB Incline: (45 sec rest)
65-10-8-7-6
Cable Flyes: (30 sec rest)
12.5-4x12
Dips: (30 sec rest)
BW-80 reps

Back Squat: 60 sec rest
185-10x5

Front Squat->OHP
135-3x7
135-3x3

5 sprints/65 leg raises

 

[NoFatChicks91]

Those front squat OHP's will wear you out won't they?

KILL THAT SHIT

 

[rustilldown]

Nice work on the dumbell Prs. Keep up the good work. Those front squat OHP are extremely fatiguing good work !


Ride it like you stole it!!

 

[Buildingup24]

Thanks Mike!
Back/Hamstring

Snatch Grip Rack Pull: at knee
225-10-9-8-8-8-8 (grip gave out)
DB Row: strict
100-3x12
105-1x7 (nice)
WG Lat PD: 60 sec rest
100-4x12

Power Clean:
145-8x3
Leg Press-Wide stance: pause at bottom
360-4x10

Face pulls-6 sets
Leg Curls: 3 sets
Cable Curls: 45 sec rest
57.5-2x10
50-2x10

 

[Buildingup24]

Shoulders/squats

Push Press:
145-4x3
150-1x1 (sexy)
Wide Grip Upright Row: 50 sec rest
70-4x11
50-1x17
Leaning Lateral: 45 sec rest
30-3x10
25-3x12
Band Pulls/laterals:
4x20

Back Squat:
225-3x1
185-1x7
135-1x12

5 hill sprints/60 leg raises

 

[Buildingup24]

The squatting---doing the John Broz thing of maxing everyday but auto regulating. So today I felt good n did 3 singles at 225. 235 just didn't feel good.
Tomorrow I'll front squat work up to a pretty heavy n crank out some singles. If 185 is the number, cool, If 195 is, great. Listening to the body.

 

[NoFatChicks91]

Awesome work my man, I see you're doin those snatch grip rack pulls, are you liking those? I still have yet to try them