Meet Week Bench/Squats

Squats & Bench 5xbar,135,185,225

Chest supported row 2x10


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Meet Week Squat and Pull

Deadlift
3 sets of 5 x 225

Squat
3 sets of 5 x 225

Incline DB Bench
3 sets of 10 x 55

Misc

SSB Good Mornings
5x10

ABS - Some


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5/3/1 Squats

Squat
5x350, 3x400, 1x445, 1x485 (opener)
Tim 415x1 (PR)!!!!!

DB Bench + Chest Supported Row 3 sets of 10 each

5/3/1 Bench

SSB Squat
5x185,225,275

Bench
5x260, 3x295, 3x330(PR)

Pull Downs
3 sets of 15 reps


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5/3/1 Deadlift & Press

Squat
5x185,225,275
OH Press
5x125, 3x145, 1x160
Deads
5x375, 3x425, 1x475, 1x525 (conservative opener)
Tim had an awesome 455 pull. It was the slowest most grueling dead I have ever seen but he didn't hitch it and had the "guts" to grind it out and lock it. Way to stick with it.

Jen had a PR bench this morning also but I'll let her post the details.

Conditioning Sucks (mine anyway)

Had the class do 10 trips of Prowler in as long as it took.

Mine = 10 trips x Prowler + 90 with 2 minute rest between most sprints. Before I was in the Barker weight class I could do these with 1 minute rest periods.


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Accessories

SSB GM
10x95,115,135,135,135

5/3/1 v.2 AB Circuit x 3

Jump Rope x 200

5/5/5 Squats

Squat 5x305,350,405 1x455, 3x485 (PR) (Opener for the meet x 3 reps) Tim 340x7 PR DB Bench 3 sets of 10 x 85 Chest Supported Row 3 sets

5/5/5 Bench

SSB Squat
5x185,225,275

Bench
5x225,260, 9x295(PR)
Tim 6x260(PR)

Pull Ups
5,5,5

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5/5/5 Deads & OHP

Trap Bar Deadlift
10x185,230, 5x275

OHP (3/3/3 - accidentally used 5/5/5 numbers last week)
3x125,140,160

Deadlift
5x325,375,425

Conditioning Class

Conditioning x 1 hour

Accessories

SSB GM
5x10

5/3/1 AB Circuit x 2

BB Curls
3x10

Seated Dips
3x20

Jump Rope x 200

3/3/3 Squat

Squat
3x330,375,420, 1x475,525 Very happy with squats tonight! Haven't squatted in 3 weeks due to a nerve injury and hit a PR with knee sleeves (no wraps).
Tim 360x3 (PR)
Kevin 410x5(PR) + hit 5th notch on belt (skinny Kevin PR)

DB Bench
15,15,15x100

T-Bar Row
3 sets of 15 reps


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3/3/3 Bench

Trap Bar DL
5x185,230,275

Bench
5x245, 3x280,315, 1x350(w/press call)
Tim 3x270(PR)

Pull Ups / Pull Downs
3 sets each

3/3/3 Deadlift / OHP

Trap Bar DL
5x185,230,275

Deadlift
3x350,405,455 1x505,575

OHP
3x135,135,150

Conditioning Class

Circuit:
KB, jump rope, box jumps, Prowler, Sled, Farmers Walk

Selkow Mile


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Deload Not Squats

Still no squats so:

Trap Bar Deadlift
10x185,235

SSB GM
10x135,135

5/3/1 AB Circuit x 2

Tim is currently on the hamster wheel, I am not as I pushed the Prowler last night :).

Prowler

Prowler+90 x 10 trips




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