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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/9/21
Warm Up Power Snatch from floor (no catch) 75x5, 95x5, 95x5, 125x5, 125x5, 125x5 BB Seal Rows 3RM (3 sec eccentric) 135x5, 135x5, 185x5, 205x3, 225x3, 235x3, 245x3 Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 135x8, 135x5, 185x5, begin rep scheme/tempo 205 (got 9, re-racked, count to 5, got the final 1) 175, 145, 125 so much pump Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 3x12 @ 70s / 3x10each @ 40s Banded improvised med ball side toss 3x12 each side Banded 1/2 Kneeling stability chop 3x12 each side
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/11/21
Warm Up Hang Snatch / Rack Pull (2 sec eccentric) from knee 75x5, 95x5, 115x5, 135x5, 135x5, 135x5 / 135x8, 225x5, 315x5, 405x5, 435x5, 435x5 felt kinda weak Hex Bar Deads 3RM (3 sec eccentric) 165x5, 255x5, 255x3, 345x3, 415x3, 425x3, 435x3 felt very heavy, so explosion. Very weird. Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 135x5, 225x5, 225x5 *begin tempo/rep scheme 285, 225, 195, 165 80 reps of squats is a lot. At this point I was sucking wind and craved death. Turns out, later that day, maybe 2-3 hours I would be violently vomiting uncontrollably and my wife forced me to the ER. Got some food poisoning that really did me in for a few days. I clearly survived as food wont be what takes me down. But only today did I feel ok enough to train again. Ended up losing 8 pounds, though. Not ideal.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/15/21
Decided to re-do Week 2 for this block and keep weights the same or lighter to re-calibrate my body after the food poisoning. No sense in pushing if I cant. Warm Up Power Clean from floor (focus is technique) 135x4, 135x3, 185x3, 225x3, 225x3, 225x3 felt ok but a little heavy Incline Bench 3RM (3 sec eccentric) 135x8, 135x5, 185x, 185x3, 225x3, 235x3 called it. No sense in going higher as I'd only get 1 or maybe 2 reps. Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 205, 175, 155, 135 for sets. Felt the best out of everything. Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 3x15 @ 85, 105, 125 / 3x10 not bad either. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Sorry to hear about the food poisoning. What was the culprit? Gas station sushi? Expired eggnog? The blood of your enemies? Was it a vegetable? I bet it was a vegetable.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Believe it or not, veggies were not to blame.
It was carnitas! To think, I trusted pigs before this. Now I'll ONLY stick to bacon, tenderloin, chops, BBQ pulled pork, ribs, and ham. BUT NOT Carnitas! 12/16/21 Warm Up Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 135x10, 225x8, 315x5, 315x5, 405x5, 405x5, 405x5 kept it light/ 135x5, 135x3, 185x3, 225x4, 225x4, 225x4 Reverse SSB Front Squat 3RM (3 Sec eccentric) 135x5, 135x5, 185x3, 185x3, *begin tempo 225x3, 255x3, 275x3, 295x3 happy to get this but it was not routine. Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 4 sets @ 345, 305, 275, 255 yep, just as brutal as last week. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I bet that pig ate vegetables. It always comes back to vegetables.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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That damn, dirty pig! I wish it were a meat eating demon pig. You're so wise.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/19/21
Warm Up Power Snatch from floor (no catch) 75x5, 95x5, 115x5, 125x5, 125x5, 125x5 BB Seal Rows 3RM (3 sec eccentric) 135x5, 135x5, 185x5, 205x3, 215x3, 225x3, 235x3 a little down from last week, oh well. Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 135x8, 135x5, 185x5, begin rep scheme/tempo 205 (got 7, re-racked, count to 10, got the final 3) 175, 155, 135 so much pump Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 3x12 @ 70s / 3x10each @ 40s Ab wheel 3x10 Then I shoveled for over an hour because I foolishly forgot to get gas for the snow blower. Curses....
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/20/21
Warm Up Hang Snatch / Rack Pull (2 sec eccentric) from knee 75x5, 95x5, 125x5, 135x5, 145x5, 145x5 / 135x8, 225x5, 315x5, 405x5, 425x5, 455x5 much better this week Hex Bar Deads 3RM (3 sec eccentric) 165x5, 255x5, 255x3, 345x3, 415x3, 435x3, 445x3 Back to normal feeling. Could have gone a bit higher but there's no point. Still 2 weeks left of this block. Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 135x5, 225x5, 225x5 *begin tempo/rep scheme 285, 225, 195, 165 this was some wind sucking suckfest shit. But at least I don't feel like puking my guts out! ....yet
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/23/21
Warm Up Power Clean from floor (focus is technique) 135x4, 135x3, 185x3, 225x3, 235x3, 235x3 Incline Bench 3RM (3 sec eccentric) 135x8, 135x5, 185x, 185x3, 225x3, 235x3, 245x3 clawing my way back Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 215, 175, 145, 115, 95 for sets. 100 reps of rows is too many rows Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 3x15 @ 95, 115, 135 / 3x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/24/21 Warm Up Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 135x10, 225x8, 315x5, 315x5, 435x5, 465x5, 505x5 / 135x5, 135x3, 185x3, 225x4, 235x4, 245x4 Reverse SSB Front Squat 3RM (3 Sec eccentric) 135x5, 135x5, 185x3, 185x3, 225x3 *begin tempo 255x3, 285x3, 315x3 very pleased with this but it was heavy Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 5 sets @ 365, 315, 275, 255, 225 100 reps of hex bar deads is too many reps of hex bar deads
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/27/21
Warm Up Power Snatch from floor (no catch) 75x5, 95x5, 115x5, 135x5, 135x5, 135x5 BB Seal Rows 3RM (3 sec eccentric) 135x5, 135x5, 185x5, 205x3 *begin tempo 225x3, 235x3, 245x3, 255x3 not bad!! Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 135x8, 135x5, 185x5, begin rep scheme/tempo 215 (got 8, re-racked, count to 10, got the final 2) 185, 155, 135, 115 100 reps of bench is too much bench Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 3x12 @ 80s / 3x10each @ 45s |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/29/21 Warm Up Hang Snatch / Rack Pull (2 sec eccentric) from knee 75x5, 95x5, 125x5, 135x5, 145x5, 155x5 / 135x8, 225x5, 315x5, 405x5, 435x5, 455x5 Hex Bar Deads 3RM (3 sec eccentric) 165x5, 255x5, 255x3, 345x3, 435x3, 455x3 loaded 465 on the bar and then realized I did not have that today. I hate being weak. Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 135x5, 225x5, 225x5 *begin tempo/rep scheme 295, 235, 205, 175, 155 100 reps of back squat is too many reps of backsquat |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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12/30/21
Final Week of this block! Warm Up Power Clean from floor (focus is technique) 135x4, 135x3, 185x3, 205x3, 235x3, 245x3, 255x3 happy with how this felt Incline Bench 3RM (3 sec eccentric) 135x8, 135x5, 185x4, 205x3, 235x3, 245x3, 255x3 very pleased with how good this felt, as well Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 225, 175 so much better than 5 sets. Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) / Ab Wheel 3x15 @ 125, 135, 145 so hard / 3x10 / 3x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/1/2022
New Year, same bullshit Warm Up Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 135x10, 225x8, 315x5, 315x5, 405x5, 475x5, 4755x5 wasn't feeling super powerful/ 135x5, 135x3, 185x3, 235x4, 245x4, 255x4 these were ok though Reverse SSB Front Squat 3RM (3 Sec eccentric) 135x5, 135x5, 185x3, 185x3, 225x3, 255x2 *begin tempo 285x3, 305x3, 325x2 the legs had it in them but my upper/mid back did not. Still, not bad. Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 2 sets @ 385, 315 still hard but so much better than the last week |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/3/2022
Warm Up Power Snatch from floor (no catch) 75x5, 95x5, 115x5, 135x5, 145x5, 155x5 BB Seal Rows 3RM (3 sec eccentric) 135x5, 135x5, 185x5, 205x3 *begin tempo 235x3, 245x3, 255x3 just repeated my last weeks numbers. Didn't feel as good Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 135x8, 135x5, 185x5, begin rep scheme/tempo 225 (got 7, re-racked, count to 10, got the final 3) 185 im ok with this. Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric / Standing Crunches against heavy band 3x12 @ 80s / 3x10each @ 45s / 3x30 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/4/2022
Warm Up Hang Snatch / Rack Pull (2 sec eccentric) from knee 135x3, 135x3, 145x5, 155x5, 165x5 really happy with this / 135x8, 225x5, 315x5, 405x5, 465x5, 515x5 happy here Hex Bar Deads 3RM (3 sec eccentric) 165x5, 255x5, 255x3, 345x3, 415x3, 445x3 this was a grinder and I just called it vs pushing higher. Hex bar 3RM deads have been very up and down. Everything else has gotten stronger except this. Makes me think it's CNS related. Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 135x5, 135x5, 225x5, 275x3 *begin tempo/rep scheme 315, 245. I am very pleased with the 315. the final 10 nearly broke me as a man but I persevered. I thought of Andy and his bad bench and I said "I wont let my squat become that for me!!" |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I'm glad my weakness could inspire your strength. That's why I do what I do.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/8/2022
Took a few days off and now it's time to start a new block! Warm Up Power Cleans 1355, 135x3, 185x3, 185x2, 225x3, 235x3, 245x3 not awful Bench Press (2 sec eccentric) 135x8, 135x5, 185x4, 185x3, 225x6, 245x6, 255x6, 265x4 (racked, count to 15) x2 my bench is not great right now Neutral Grip Chin Ups (2 sec eccentric) 7, 6, 5 Single Arm Landmine Row / Rear Delt Fly / Banded Pull A Parts (all with a 2 sec eccentric) 3x8each @ 90, 100, 105 / 3x8 @ 15s / 3x15 @ medium band Core Medley Standing OH Russian Twist 3x10each side @ 45# 1/2 Kneeling OH Paloff Press 3x10each side Supermans 3x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/9/2022
Warm Up Rack Pull (from below knee, 2" lower than last block) 2 sec eccentric 135x8, 225x5, 315x5, 315x5, *start tempo 405x5, 435x5, 455x5 not bad Back Squat (2 sec eccentric) 135x5, 135x5, 225x4, 225x3, *start tempo 255x6, 275x6, 295x6, 325x6 not as awful as I thought but not as easy either RDLs (no tempo, just reps) 135x5, 185x5, 225x3, 255x6, 275x6, 295x6, 305x6 TRX Hamstring Curls (2 sec eccentric) / 1/2 Kneeling Plate hammer winds with band around front knee 3x12 / 3x10 each side Core 1/2 Kneeling Stability Raise 3x10 each Planks 3x20 seconds 1/2 Kneeling Stability chops 3x10 each
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/11/2022
Warm Up Hang Cleans 135x5, 135x3, 185x3, 205x2, 235x2, 245x1, 255x3, 235x3, 235x3 honestly, best feeling cleans all off season Incline Bench (2 sec eccentric) 135x5, 135x5, 165x3, *begin tempo 185x6, 195x6, 205x6, 215x6 I think I picked these weights perfectly Hex Bar Dead Lift (low Handles) 2 Sec eccentric 165x8, 165x5, 255x5, 255x3, 255x3, 345x3 *begin tempo 375x6, 405x6, 425x6 heavy but moved pretty decently TRX Pull Ups (2 sec eccentric) 5, 5, 5 so hard!! Banded Med ball chest pass replacement 3x10 Banded Shot put med ball throw replacement 3x10each arm Banded Med ball throw down replacement 3x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/13/2022
Warm Up DB Snatch (no true catch, but fully overhead) 30x8each, 30x8each, 50x5each, 80x3each, 90x3each, 100x3each, 80x3each, 80x3each not awful. Reverse SSB Front Squat (2 sec eccentric) 135x5, 135x5, 135x4, 185x3, *begin tempo 225x6, 245x6, 265x6, 275x6 didn't feel as awful as I thought it might Seal Rows (2 sec eccentric) 135x5, 185x5 *begin tempo 205x6, 215x6, 225x6, 225x6 Kneeling OP BB Press (2 sec eccentric) 95x8, 95x5, 95x3, *begin tempo 105x8, 115x8, 125x8 im so weak Back Extensions 3x25 @ BW Single Arm DB OHP 3x10each @ 45 # Internal/External Rotation w/ DB 3x10each @ 10#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/15/2022
Warm Up Power Cleans 1355, 135x3, 185x3, 185x2, 225x3, 245x1, 265x3, 235x3, 235x3 the 265 was questionable Bench Press (2 sec eccentric) 135x8, 135x5, 185x4, 185x3, *begin tempo 225x6, 245x6, 255x6, 265x6, 275x3 (racked, count to 15) x3 kind of a bummer, thought I was stronger. Neutral Grip Chin Ups (2 sec eccentric) 8,7,5,4 Single Arm Landmine Row / Rear Delt Fly / Banded Pull A Parts (all with a 2 sec eccentric) 3x8each @ 95, 105, 110 / 3x8 @ 15s / 3x15 @ medium band Core Medley Standing OH Russian Twist 3x10each side @ 45# 1/2 Kneeling OH Paloff Press 3x10each side Supermans 3x20 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/17/2022
Warm Up Rack Pull (from below knee, 2" lower than last block) 2 sec eccentric 135x8, 225x5, 315x5, 315x5, *start tempo 425x5, 465x5, 485x5 excellent Back Squat (2 sec eccentric) 135x5, 135x5, 225x4, 225x3, *start tempo 265x6, 285x6, 305x6, 325x6, 345x6 very pleased with this. RDLs (no tempo, just reps) 135x5, 185x5, 225x3, 275x6, 285x6, 295x6, 305x6, 315x6 TRX Hamstring Curls (2 sec eccentric) / 1/2 Kneeling Plate hammer winds with band around front knee 3x12 / 3x10 each side Then I shoveled and snow blow'd for what felt like an eternity. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/19/2022
Warm Up Hang Cleans 135x5, 135x3, 185x3, 205x2, 235x2, 245x1, 265x3 questionable at best, 235x3, 235x3 Incline Bench (2 sec eccentric) 135x5, 135x5, 165x3, *begin tempo 185x6, 195x6, 205x6, 215x6, 225x6 definitely getting stronger here Hex Bar Dead Lift (low Handles) 2 Sec eccentric 165x8, 165x5, 255x5, 255x3, 255x3, 305x3 *begin tempo 375x6, 405x6, 425x6, 445x6 really happy here. Nearly as good as I did for 3RM last block from a high handle. Maybe I do better with low handle? TRX Pull Ups (2 sec eccentric) 7, 6, 5, 4 Banded Med ball chest pass replacement 3x10 Banded Shot put med ball throw replacement 3x10each arm Banded Med ball throw down replacement 3x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/20/2022
Warm Up DB Snatch (no true catch, but fully overhead) 40x8each, 40x8each, 80x3each, 90x3each, 105x3each, 80x3each, 80x3each feeling sluggish Reverse SSB Front Squat (2 sec eccentric) 135x5, 135x5, 135x4, 185x3, *begin tempo 225x6, 245x6, 265x6, 275x6, 285x6 felt awful haha. Training back to back days with lower body movements was....unwise. Seal Rows (2 sec eccentric) 135x5, 185x5 *begin tempo 195x6, 205x6, 215x6, 225x6, 235x6 Kneeling OP BB Press (2 sec eccentric) 95x8, 95x5, 95x3, *begin tempo 105x8, 115x8, 125x8 still weak Back Extensions 3x25 @ BW Single Arm DB OHP 3x10each @ 45 # Internal/External Rotation w/ DB 3x10each @ 10# |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/24/2022
Warm Up Power Clean from floor 135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 255x2, 265x2 felt so sluggish Bench Press (1 sec eccentric) 135x8, 135x5, 185x5, 185x3, 225x3, 255x3, 275x3, 295x3, 305x2 *then did the third rep 20 seconds later. Didn't want to fail the rep. Not unpleased but not thrilled Hex Bar Deads (1 sec eccentric) low handles 165x5, 165x5, 165x5, 255x3, 255x3, 345x3, 395x1, 415x3, 435x3, 455x3 was supposed to do 1 more set but the 455 set I felt that pain in my posterior hip, just got out of position. Stupid. Wanted 475. Hoping I can get it next week. Core Medley Corner Wipers w/ 45# plate 3x10each 1/2 Paloff Press 3x10each Back Extensions 3x25 Toe Touches w/ 25# 3x25
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/26/2022
Warm Up Added some carpet samples to my sled so I can do backwards sled drags in the garage in a circle to get some blood forced into them kneeeeeees. Did this for about 7-8 minutes @ 90# Rack Pull (1 sec Eccentric) / Hang Clean Super set 135x8, 225x5, 225x5, 315x4, 315x4, 415x5, 465x5, 505x5 felt good / 135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 275x2 the 275 felt great, I probably could have caught them. Front Squat with reverse SSB (1 sec eccentric) 135x5, 135x5, 185x3, 225x3, 265x3, 285x3, 305x3, 325x3 very happy. 10# off my best triple ever in FS. Neutral Grip Pull Ups (2 sec eccentric) BWx3, BWx3, BWx2, BWx1, +20#x3, +40#x3, +50#x3, +55#x3 that last one was rough. 1/2 Kneeling Stability Lift 3x10each Front Plank 3x60" 1/2 Kneeling Stability Chop 3x10each
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/28/2022
Warm Up -> Sled drags for 8 minutes @ 125# Hang Snatch 95x5, 95x4, 115x3, 115x3, 135x4, 155x4, 165x4 felt really good RDLs (1 sec eccentric) 135x8, 135x5, 185x5, 225x4, 275x3, 295x3, 315x3, 345x3, 365x3 pleased Incline Bench (1 sec eccentric) 135x6, 135x5, 185x4, 205x3, 225x3, 245x3, 255x3, 265x3 265 was more difficult than I care to admit. Core Medley Crunches w/25# plate 3x25 Toe Touches w/25# plate 3x25 Supermans 3x25 Internal/External Rotation band work 3x10each Side Bridge plank Leg lift and hold for 8 seconds 3x3 each leg
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/31/22
Warm Up -> Sled backwards for 6 minutes at 140# Power Clean from floor 135x5, 135x3, 185x3, 185x3, 225x2, 235x2, 255x2, 275x2 275 would not have been caught. Bench Press (1 sec eccentric) 135x8, 135x5, 185x5, 185x3, 225x3, 255x3, 275x3, 295x3, 305x3 happy. Wanted 315 but I stuck with the plan Hex Bar Deads (1 sec eccentric) low handles 165x5, 165x5, 165x5, 255x3, 255x3, 345x3, 395x3, 425x3 and that was it. It felt so much heavier than it has. Not sure what my issue is. Whatever. Core Medley Corner Wipers w/ 45#, 55, 65 plate 3x10each 1/2 Paloff Press 3x10each Back Extensions 3x25 crunches w/ 40#DB 3x25 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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