Better Sam

More Make-up Logging

Friday 10.2

Back Squat
45x5x2, 75×5, 105×5, 135×5, 165x5x3

Press
22x5x2, 42×4, 52×3, 62×2, 72x5x3

Deadlift
95×5, 115×5, 125×5, 145×5, BACK FAILURE.

Monday 10.5

15-12-9 Burpees / Hang Power Cleans @95#
18:56

Wednesday 10.7

Back Squat
45x5x2, 75×5, 105×5, 135×5, 170F BACK FAILURE
135×10, 95×10

GHD Hip Extensions
0x10x3, 10x10x3, 25x10x3

Press
22x5x2, 42×4, 52×3, 62×2, 74x5x3

Chin-Ups, Green Band, Max C2B
9, 9, 9, 8, 7

Friday 10.9

Back Squat
45x5x2, 65×5, 65×20, 80×20, 115×20

Bench
45x5x2, 65×5, 70×5, 85×5, 100x3F, 97.5x5x2

Rack Pulls (3rd Hole)
45×5, 95×5, 115×5, 135×5, 155×5, 175×5

Monday 10.12

3RFT: 400m row, 95# Bear Complex
16:20

Tuesday 10.13

Card Workout, 2×25# dumbbells
Walking Lunges / Front Squats / Hang Power Cleans / Push Presses
20 minute cap, 135 reps remaining in deck

Wednesday 10.14

Back Squat: 2 per min for 20 mins
10 mins @135#; 10 @ 155#

Bench
45x5x2, 65×5, 75×5, 85×5, 100x5x3

Chin-Ups, Green Band, Max C2B
9, 8, 7, 6, 5

Curls
45x10x2

Thursday 10.15

Linda @85#
21-15-9 Deadlift / Bench Press / Power Clean
20:27

Friday 10.16

3 RFT
30 Sit-Ups, 25# / 15 OHS 85#
14:18

Monday 10.19

Back Squat
45x5x2, 65×5, 105×5, 135×5, 160F BACK FAILURE.  FUCK.

3 RFT
12 SDLHP, 75# / 24 Push Press, 75# / 36 Air Squats
13:59

GHD Hip Extensions
0x10x3, 25x10x3

Power Cleans
45×3, 65×3, 85×3, 95×3, 100x3x3

This entry was posted on October 19, 2009 at 8:59 pm and is filed under Workout Log.