5/5/5 OH Press

Press
5x115,135,150

Incline Press
10x135,155,175

Face Pulls
3x20xAvg Band

Seated Dips
3 sets of 20

BB Curls
10,10,10x95

Thu 12/29 5/5/5 Deadlift

SSB Squats
10x190,225,265

Deads
5x335,390,440 1x505,525

KB Swings
10x70 15,15x88

Abs - KB Side Bend
15,15,15x53

5/5/5 Squat

5x295,340,395, 1x455,505

GM
10x100,120,140

Leg Curls, 45 degree back, Ab Wheel
3x10-20

5/3/1 Bench, Squat, Press

-1 degrees outside definitely stiffened things up a bit.

Bench
5x240, 3x270, 3x305
The bench here was so narrow I felt like I was wearing one of Kevin's man thongs.

Squat
3x340, 3x385, 1x430
My first set with the bar almost ended up with me doing the splits the plywood platform was so slick. After adding a Yoga mat all was well.



OH Press
5x135, 3x150, 2x170

Cascade Fitness was actually a great place to get some training in. They had a separate free weight room and exactly what I needed for a quick vacation session.

Conditioning

2:00 sprint/run 4:00 jog/walk x 4 rounds

5/3/1 Deadlift

Deads
5x390, 3x440, 8x490(PR)
I had dreams of doing Barker's 551 for 3 but after the 8 rep set that wasn't going to happen.

SSB Squats
5x245,285,325

Conditioning

Prowler +90 x 10

Selkow Mile x 1

1 x 36" box jump (PR for me)

5/5/5 OH Press

Press
5x135,135,150

Incline BB Bench
5x135,150,175 (realized later these were supposed to be sets of 10)

Chest Supported Row
15,12,10

Face Pull
20,15,15

Dips
3 sets of 10

BB Curl
3 sets of 10

Pull Ups
6 sets of 2

5/5/5 Squats

Squat
5x295,340,385 1x475

SSB GM
3x10x145

Seated Ham Curls
3 sets

Reverse Hyper
3x20

Decline Abs
15, 15x10, 5x25

5/5/5 Bench

Wed Night (12/14)

Bench
5x205,240,275 1x315

2-Board Press (close grip)
10x150,180,210

Kroc Row
20x100, 30x110

Bicep 15's
2x15

Pull Ups
20 total reps throughout training

Prowler and SSB Squats AGAIN

Prowler + 90 x 10 trips

then....realized I used the wrong numbers this AM for my SSB squats.

SSB Squats
5x135,185 (warm ups) 10x225,275 ( missed sets from this AM)


Done

5/5/5 Deads

Deads
5x335,390 6x440

SSB Squats
10x150,185,205

Leg Curl
3x20

Back Raise
10,15,13

Hanging Ab Raise
3x5

3/3/3 OH Press

Press
3x125,145,160

Incline Press
8x150,175, 6x200

DBL KB C&P
10x26, 10x35

3/3/3 Squats

Squats
3x315,365, 11x405(PR)
This almost killed me for some reason - 10 minutes later:

SLDL
10x135, 8x225, 6x275, 5x275
No knurling + No chalk = not much weight or reps

Leg Curls
3x10

Ab Wheel
3x10

Shhhhhhh...........1445

Location:West Coast Fitness - Port Orchard, WA

3/3/3 Bench

SSB Squat
5x225,275,315

Bench
3x225,255 5x295

DB Row
30x100

Tricep Pressdown / Face Pulls
100 total reps each

Pull Ups
5 sets of 2

3/3/3 Deadlift

SSB Squat
10x225,275 5x315

Deadlift
3x365,415,465

Pull Ups
6 sets of 2

DB Bench
10x80, 15x75, 11x70

Abs
5 sets

Reload 3

Squats
10xbar,135, 5x225,275,315,365,405,Kevin's opener (sleeves no wraps - 465)

DB Incline
10,15x80,

DB Row (Kroc)
15x80,125