Discipline Equals Freedom

[barbellbruiser]

18 September 2022

- [x] Warm up: kb swing, sled pull, sit ups

- [x] Ssb, 301x5x3

- [x] DL, 545 single @8 ; 425x3x4

- [x] Pull down ss belt squat, 130x4x10 ; 200x4x8

- [x] Shrugs ss reverse hyper, 225x3x12 ; 180x3x20

- [x] RDL ss seated row, 180x3x12 ; 140x3x8

- [x] Jump rope

- [x] Stretch

[barbellbruiser]

16 Sept 2022

- [x] Warm up: ITY, band fly, pull apart

- [x] Bench, 265x4x5 ; xAmrap ; triple @ 6

- [x] Larsen press, 225x3x6 ; xAmrap

- [x] dumbbell press ss cg pull down, 85x3x10 ; 130x3x10 , both @ 8

- [x] Dips, 3x8

- [x] Chin ups, x30

- [x] Barbell curl ss barbell French press, 65x3x10

- [x] 4 count bicycle ss db chest supported row, 3x15 ; 70x4x10

[barbellbruiser]

14 Sept 2022

- [x] Warm up: goblet squats, sit ups, sled pulls

- [x] Squat, 4x6 @ 7 ; (325x3x6 ; 305x6)

- [x] Wedge HB squat, 245x4x4

- [x] Practice bench, 225x3x5

- [x] Leg press, 300x3x20 w/heavy band

- [x] Leg ext Ss Tib raises, 15x3x12 ; 20x3x20

- [x] American curls (GHR), 4x8

- [x] hamstring curl, 75x3x20

- [x] Stretch

Extra Credit

- [x] Ruck, 3 miles

[barbellbruiser]

Training from the last few days

- [x] Warm up: sled, ity, laterals

- [x] Duffalo Bench, 220x3x10 ; x13

- [x] Cg spoto press, 235x3x8

- [x] Barbell row, 155x4x8

- [x] High incline ss overhead ext, 60x3x10 ; 45x3x15

- [x] Tate press ss hammer curl, 15x4x12 ; 20x4x12

- [x] Rack chin ss face pull, 4x8 ; 50x3x20

- [x] Hanging leg raise ss wedge push ups, 4x15

- [x] Stretch

[barbellbruiser]

5 Sept 2022

- [x] Warm up: sled, ity, laterals

- [x] Duffalo Bench, 215x3x8 ; xAmrap

- [x] Cg spoto press, 230x3x8

- [x] Barbell row, 145x3x10

- [x] High incline ss overhead ext, 60x3x10 ; 45x3x15

- [x] Tate press ss hammer curl, 15x4x12 ; 20x4x12

- [x] Rack chin ss face pull, 4x8 ; 50x3x20

- [x] Hanging leg raise ss wedge push ups, 4x20

- [x] Stretch

[barbellbruiser]

21 August 2022

- [x] Warm up: sled, ITY, sit ups

- [x] Squat, 425, 450, 465x1

- [x] Bench, 315x1, 225x3x5 and x10

- [x] Deadlift, 621, 640, 690x1

- [x] Push up ss pull up, x80 ; x30

- [x] Db press ss American curl, 80x3x10 ; 4x6

- [x] Kb swing ss spit squat ss tib raise, 60x3x10 ; 15x3x6 ; 20x3x30

- [x] Stretch

[barbellbruiser]

19 August 2022

- [x] Warm up: Sled, ITY, band fly

- [x] Bench, 245x4x5 ; x15

- [x] Close grip bench, 135x3x10

- [x] Db press ss db curl, 80x3x10 ; 20x3x15

- [x] Push ups ss laterals

- [x] Band face pull ss band push down, x100

- [x] Stretch

[barbellbruiser]

17 August 2022

- [x] Warm up: Sled, ITY, sit ups

- [x] Bench, 230x4x5 ; x15 , 280x1

- [x] Heel up squat, 225x3x6

- [x] Conv DL, 315x3x5

- [x] Db ohp ss flutter kick, 60x3x12 ; x60

- [x] RDL ss leg raise, 225x3x8 ; 3x20

- [x] Stretch

[barbellbruiser]

16 August 2022

- [x] Warm up: Sled, ITY, sit ups

- [x] Squat, 403-427x5x1 (405x2x1 ; 411x1 ; 421x2x1)

- [x] Bench, 220x4x5 ; x12

- [x] Deadlift, 585-657x3x2 (596, 616x2x2)

- [x] Low row ss incline db press, 120x3x10 ; 55x3x10

- [x] Reverse hyper, 180x3x12

- [x] Pull ups, x30

- [x] Stretch

[barbellbruiser]

12 August 2022

- [x] Warm up: sled, ITY, sit ups

- [x] Squat, 385x3, 395x3, 405x2x3

- [x] Bench, 190x4x5 ; x15

- [x] Deadlift, 585x4x2

- [x] Push up ss pull up negatives , x50 ; x15

- [x] Db press ss American curl, 70x4x10 ; 4x6

- [x] Kb swing ss spit squat ss tib raise, 75x3x10 ; 10x3x8 ; 20x3x20

- [x] Stretch

[barbellbruiser]

10 August 2022

- [x] Warm up: kb swing, sled pull, sit ups

- [x] Ssb, 285x3x3

- [x] DL, 420x5x1

- [x] Bench, 175x4x5 ; 1x12

- [x] Conv DL, 315x3x3

- [x] Pull down ss groiners, 90x4x10 ; 3x30

- [x] ATG hip flexor exercise ss reverse hyper, 3x10 ; 140x3x12

- [x] DB RDL ss seated row, 30x3x10 ; 90x3x10

- [x] Stretch

Got on the road again today too. I think I’ve successfully transitioned back to AM training

[barbellbruiser]

8 August 2022

- [x] Warm up: ITY, band fly, pull apart

- [x] Bench, 155x5x5. Just gunna go up 15-25lbs every session until I’m normal again. Won’t be 1 board pressing heavy until I’m back to normal

- [x] 1 board Bench, 385x1 , 315x2x3

- [x] dumbbell press, 75x3x12

- [x] High incline, 3x10

- [x] Pull ups, x35

- [x] Db curl ss barbell skull crusher, 35x3x10 ; 70x3x12

- [x] 4 count bicycle ss db row, 2x20 ; 75x2x10

- [x] Pull over, 60x3x10

- [x] Cobra, x100

- [x] Stretch

[barbellbruiser]

8 August 2022

- [x] Warm up: goblet squats, sit ups, sled pulls

- [x] Squat, 335x3x4

- [x] Pause squat, 305x2x3

- [x] RDL, 255x2x7

- [x] ATG Split squat Ss Tib raises, bw x 3x10 ; 5x3x30

- [x] American curls, 3x5

- [x] Band hamstring curl, 3x25

- [x] Stretch

[barbellbruiser]

5 August 2022

- [x] Warm up: ITY, db press, lateral raise

- [x] bench, 295x3, 325x3 and 335x2x3 to one board

- [x] Cg bench, 295x4; 245x4, 275x4

- [x] Chest supported row, 65x5x12

- [x] fly ss push down, 3x20 ; 60x3x15

- [x] Rolling tricep extension, 32.5x4x20

- [x] Barbell curl, 80x4x8

- [x] Modded pull up ss seated face pull, 4x15 ; 50x2x20

- [x] Hanging leg raise, 4x25

- [x] Stretch

[barbellbruiser]

3 August 2022

- [x] Warm up: kb swing, sled pull, sit ups

- [x] Ssb, 365x3x3

- [x] DL, 700x2 ; 510x6x3

- [x] Conv DL, 385x6x3

- [x] Pull down ss groiners, 120x4x10 ; 3x50

- [x] ATG hip flexor exercise ss reverse hyper, 3x12 ; 220x3x20

- [x] DB RDL ss seated row, 50x3x10 ; 125x3x10

- [x] Stretch

Will use 715-730 for my peaking block

[barbellbruiser]

1 August 2022

Dumbbell press was a teeny bit fucky but not in pain after the session. Bench went really well.

- [x] Warm up: ITY, band fly, pull apart

- [x] Bench, 315x7x3 (1 board)

- [x] Flat dumbbell press, 60x4x10

- [x] high incline bench, 60x3x12 , 70x10

- [x] Pull ups, x40

- [x] Db curl ss barbell skull crusher, 30x3x10 ; 75x2x10 , 55x20

- [x] 4 count bicycle ss db row, 4x15 ; 4x8x100

- [x] Pull over, 60x4x10

- [x] Cobra, x100

- [ ] Stretch

[barbellbruiser]

31 July 2022

31 July 2022

- [x] Warm up: goblet squats, sit ups, sled pulls

- [x] Squat, 411x6x2

- [x] Pause squat, 370x3x3

- [x] RDL, 315x3x6

- [x] ATG Split squat Ss Tib raises, 10x3x6 ; 15x3x30

- [x] American curls, 6x5

- [x] Band hamstring curl, 3x40

- [x] Stretch