aiṓn

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Archive for the ‘Bench Press’ Category

May 16, 2017

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TUESDAY – 4 AM

BENCH PRESS
135 lb x 10 reps
185 x 2
225 x 1
185 x 4 reps x 2 sets

PISTOL SQUAT
2 reps each leg x 5 sets

GOOD MORNING 
45 lb x 10 reps
95 lb x 10 reps x 2 sets

NORDIC HAMSTRING
5 reps x 2 sets

RING CHIN UP with L SIT
5 reps x 2 sets

AB WHEEL
10 reps x 1 set
20 x 1

April 13, 2017

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THURSDAY; 4 AM

WARMUP: 24 kg goblet squat x 10 reps; 90 lb overhead squat x 3 reps

BENCH PRESS
135 lb x 5 reps
185 x 5 reps x 2 sets

SQUAT
135 lb x 5 reps
225 x 5 reps x 2 sets

DEADLIFT
(hook grip; 4 depth jumps between each set)
305 x 2 reps x 3 sets

HIP THRUST
305 lb x 5 reps x 2 sets

ALFREDSON PROTOCOL
+45 lb x 10 reps each side

PULLUPS (+45 lb)
3 reps x 2 sets

KETTLE BELL SNATCH (24 kg)
3 sets x 20 reps

NOTE:
Scheduled MRI – 4/26/17

Written by SJ

April 13, 2017 at 8:51 am

April 7, 2017

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FRIDAY: 12 pm

DEADLIFT (alternate grip; 4 minute recovery)
295 lbs x 5 reps
305 x 5
345 x 2
365 x 1

BENCH PRESS
45 lb dumb bell x 20 reps

SPLIT SQUAT
135 lb x 5 reps each leg

FRONT SQUAT
145 lb x 5 reps x 2 sets

CLEAN & JERK
135 lb x 5 x 2 sets
145 x 1
155 x 1

INVERTED TORSO RAISE
3 sets x 6 reps

Written by SJ

April 10, 2017 at 8:35 am

April 6, 2017

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THURSDAY: 10 am

ROW (Concept 2)
30 minutes

BENCH PRESS
75 lb dumb bell x 10 reps

SPLIT SQUAT
135 lb x 10 reps each leg

FRONT SQUAT
135 lb x 15 reps

PULLUPS
2 sets x 10 reps

INVERTED TORSO RAISE
3 sets x 8 reps

Written by SJ

April 10, 2017 at 8:28 am

April 5, 2017

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WEDNESDAY; 10 AM

WARMUP – 2000 meter row

BENCH PRESS – 75 lb dumb bell x 10 reps

DEADLIFT (hook grip)
295 lb x 5 reps
305 lb x 5 reps

SPLIT SQUAT
135 lb x 5 reps each leg

FRONT SQUAT 135 lb x 5 reps x 2 sets

PULLUPS – 2 sets x 10 reps

INVERTED TORSO RAISE – 3 sets x 8 reps

PUSH PRESS
135 lb x 5 reps x 2 sets

CLEAN
135 lb x 5 reps x 2 sets

Written by SJ

April 10, 2017 at 8:23 am

March 24, 2017

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FRIDAY – 4 AM

FRONT SQUAT
185 lb x 5 reps
195 x 3
200 x 2

DEADLIFT
225 lb X 5 reps
275 x 3 (hook grip)
300 x 2 (hook grip)

HIP THRUST
300 lb x 5 reps x 2 sets

BENCH PRESS
185 lb x 5 reps
195 x 3
215 x 2

KETTLEBELL SNATCH (24 kg)
100 reps (20/20; 10/10; 10/5; 5/5; 5/5; 5)

Written by SJ

March 24, 2017 at 5:28 am

March 20, 2017

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MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets