06132017

Tags

,

5/3/1

Back Squat

5.5.5.3.1+

135.185.205.225.255(3)

4 Sets

A. DB Step Ups 50lbs x 5

B. BB Hip Bridge 225lbs x 5

Bench

5.5.5.3.3.3

135.155.165.175.175.175

4 Sets

A. DB Flat Bench 50lbs x 10

B. Flys with 15lb plates x 10

Plank Hold 

1min on 1min off x 3

06102017

Tags

,

5/3/1

Press

3.3.3+

85.100.110(10)

Single Arm DB Press

4×5@50lbs, left arm weaker than right

4 sets @ 15lb Plates

A. Plate Lat Raise x 10

B. Plate Rear Delt Raise x 10

SpartNYC Shoulder Girdle Complex

With 15lb Plate

Front Raise-Rotate Right/Left-Pull In Squeezing lats-Raise overhead squeezing shoulders-lower squeeze lats-press forward squeeze chest-lower

06082017

Tags

, ,

5/3/1

Deadlift

3.3.3

230.265.295

One arm B.B. Row, got the movement from JohnnieWod. It can’t remember the name

4×10@BB+45lbs

Good Morning

4×12@95

Bench (Not 5/3/1, just a test first time benching in months)

5.5.5.5.5

135.145.155.165.165

Flys

4×10@15lb plates

DB Pullovers

4×10@50lbs

05302017

Tags

,

5/3/1

Strength

Squat 5.5.5

175.205.225

3 sets

A.  Alt Lunge 50lb DBs

B.  Hip Bridge 225lbs

Conditioning

1min On 1min Off for 10mins

Sandbag Pickup Right-Left-Center to Press

On 1min off 10 pushups then rest remaining

Then,

Landmines 3×20 with BB+25lbs