5/5/5 Squat + Prowler

Squat
5x300,345,6x390
Tim 290x7(PR)

Squat
5x10x215

Good Morning
3x10x95

Ab Wheel Roll Out
3x15

KB Side Bend
15x53

Prowler + 100

10 trips (7 high - 3 low)

Our newest member Jonatan joined the fun and did 6 trips with us. Great effort and no Prowler flu.

5/5/5 OHP & Bench

OHP
5x115,135,150

Bench
5x205,240,270
Tim 240x6(PR)

Incline DB Press
10x75,75,80 8x80, 3x100

Dips
82 total x bwt

Pullups
5,5,6 appointment showed up and didn't finish

HIll Sprints + PR for Kevin

Agile 8

Hill Sprint x 15
The temperature was nice this morning at 54 degrees BUT the 94% humidity and pea soup fog wasn't. Made it hard to catch your breath.

Kevin x 1 Bear (PR)
Avid hunter and former powerlifter Buff Barker got a PR bear. Maybe now that he has gotten some wild game blood on his hands he will come out of retirement!

5/5/5 Deadlift

Deadlift
5x360,415,470
10x275+chains, 10x225+chains
Tim 375x7 (PR)

RDL
10x225+chains x 3 sets

1-arm DB Row
10x100,120,150

Decline Sit Up (+10 behind head)
10,10,15

Prowler +100
6 trips


www.themusclestudio.com
themusclestudio@gmail.com

AM Cardio

30 mon incline walking


www.themusclestudio.com
themusclestudio@gmail.com

Hill Sprints

Agile 8

Hill Sprints x 15


www.themusclestudio.com
themusclestudio@gmail.com

Accessory Day + Prowler

1-arm DB Row
8x60, 10x65, 8x70

Bent Over Row
10x135, 8x155, 10x175

Lateral Raise
12x30,30,30

Front Plate Raise
2 sets x 45

Barbell Curls
15x80, 15x80, 8x100

DB 15 Curls
15x45, 15x45

Rope Press Downs
15,15,15

Tate Press
20x30, 20x30

Leg Press Calves
8x12 plates, 12x12, 12x12

Ab Rollouts
15xbwt

Prowler + 100
6 trips

5/3/1 Squat

Squat
5x315, 3x355, 1x405, 1x455
As with Deads and bench this week I did an extra single to see where I was at. Will reset my training max based on 455.

Oympic Squat
5 sets of 10 x 205

DL Stance Good Morning
10x135, 10x135+1 set chains x 2 sets
Why chains? Because they are always all screwed up so I had to put them back together. Figured I might as well leave them on since I had to measure distance anyway.

Conditioning

Incline Sprints
:15 sprint :45 walk x 15

Deadlift 5/3/1 Week + Test

Deadlift
5x350, 3x390 1x445,525,550
The 550 went pretty easy so I decided to go for a gym PR of 590 and missed twice.

Did a few more lighter singles and a few reps at 405 and called it a day.

Tim did all three lifts since he'll be gone the rest of the week.

Deadlift 380x6(PR)
Squat 315x3(PR)


www.themusclestudio.com
themusclestudio@gmail.com

Hill Run

Run Thiel Creek Hill x 2
15 minutes incline walking


www.themusclestudio.com
themusclestudio@gmail.com

Accessory Day

Bent Over Row
3x135,155,175,195,215

Back Raise
3 sets of 15 reps

1-arm Upright Row
3 reps per # done as one long set
50,55,60,65,70

DB Side Lateral
5 reps per # done as one long set
22.5,25,27.5,30,32.5

Barbell Curl
20x70, 20x80

15 Curls
(5 DB Curls, 5 Crossover Curls, 5 Hammer Curls = 15 reps)
15x42.5, 15x45

Tricep Rope Pressdown
20x60, 20x75

Inlcine Tate Press
20x27.5, 20x35

Leg Press Calf
12x10.5 plates, 8x12, 8x14

Seated Calf Raise
100 reps ASAP x 100

3/3/3 Squats

Squat
3x295,335 9x375(PR)
This was UGLY. I must have reset my feet and the bar 3 times for each rep. I'm not sure why I couldn't get tight tonight but I think I took most of the skin off my upper back in the process of trying.

Olympic Squat
10x155,155,205,205,205

Ab Wheel Roll Out
3x15





www.themusclestudio.com
themusclestudio@gmail.com

3/3/3 Bench

Bench
3x215,245,275

Hammer Incline
10x190x3 sets

DB Incline
10x70x2 sets

Dips (bwt)
67 total reps

DB Rows
20x110, 7x150



www.themusclestudio.com
themusclestudio@gmail.com

AM Cardio

30 min incline walking


www.themusclestudio.com
themusclestudio@gmail.com

Hill Sprints

Hill Sprints x 15


www.themusclestudio.com
themusclestudio@gmail.com

3/3/3 DL / OHP

Deadlift
3x330,375,420 515x1

Tim 360x10(PR)

Overhead Press
3x120,140 8x155(PR)

Pull Ups
15 total reps x BW

Abs
KB Toss 2 sets x 20 reps x 18#
KB Side Bend 3 sets x 15 reps x 53#

Prowler + 110 x 6 trips





www.themusclestudio.com
themusclestudio@gmail.com

AM Cardio

30 min incline walking


www.themusclestudio.com
themusclestudio@gmail.com

Accessories

25 rep ELECT
1-Arm DB Upright Row
DB side Delt Raise
1-Arm DB Curl
Rope Pressdown

Leg Press Calf Raise
3x8

Seated Calf Raise
100 reps


www.themusclestudio.com
themusclestudio@gmail.com



www.themusclestudio.com
themusclestudio@gmail.com

AM Conditioning

4:30 incline walk :30 incline sprint x 6 intervals

5/5/5 Squat

Squat
5x270,315 10x355(PR)

Olympic Squat (s/s w/GM)
10x195x5 sets

Deadlift Stance Good Morning
10x135x5 sets

Ab Wheel Roll Outs
10x5 sets


www.themusclestudio.com
themusclestudio@gmail.com

5/5/5 Bench

Bench
5x200,230, 10x260(PR)

Tim 235x8(PR)

Hammer Strength Incline
10,10,10x190 7/x200 8x200

Dips
75 total reps x BWT

1-arm DB Row
10,10,10x110, 10,10x220



www.themusclestudio.com
themusclestudio@gmail.com

5/5/5 Dead and OHP

Deadlift
5x305, 3x350 (forgot to do 5) 405x11

Overhead Press
5x115, 5x130, 10x145 (tie PR)

Tim 145x7 (PR)

Abs
Bunch of Stuff

Prowler + 100 x 2
Prowler + 50 + Gavin + Nate = Prowler + 150 x 4 trips



www.themusclestudio.com
themusclestudio@gmail.com

AM Conditioning

Thiel Creek Hill run x 2.

The pit bulls moved so I can finally run the full hill again.


www.themusclestudio.com
themusclestudio@gmail.com

AM Conditioning

Sled Drag 45# x 1 forward 1 back
Sled Drag #100 x around the world
Prowler + 100 x 6 trips


www.themusclestudio.com
themusclestudio@gmail.com

Accessories

25 rep ELECT
1-Arm DB Upright Row
DB side Delt Raise
1-Arm DB Curl
Rope Pressdown

Leg Press Calf Raise
3x8

Seated Calf Raise
100 reps


www.themusclestudio.com
themusclestudio@gmail.com

5/3/1 Deadlift - Overhead press

Deadlift
5x350, 3x405, 9x445 (PR)

OHP
5x135, 3x145, 4x165(PR)

Kevin
OHP
200x8 (PR)

Pullups
Total of 25xBWT

Abs
3 sets Decline Sit Ups
2 sets Band Pulldowns


www.themusclestudio.com
themusclestudio@gmail.com

5/3/1 Bench

1xNo Buff Barker (maybe he'll come Thursday?)

Bench
5x230, 3x260, 5x290

Hammer Strength Incline
5 x 10

Dips
65 total reps BW

1-arm Rows
5x10

Prowler +90
6 trips



www.themusclestudio.com
themusclestudio@gmail.com