Margaret 50lb Rows

Workout – Friday March 10th 2017

Bench Press
55lbs x 6 – 3 rep PR
50lbs x 10 – 1 rep PR
45lbs x 20 – 5 rep PR

Dumbbell Row
50lbs x 6 – 1 rep PR
40lbs x 10 – 5lb PR
30lbs x 20 – 10lb PR

Arnold Press
20lbs x 7 – 4 rep PR
15lbs x 13 – 3 rep PR

Cross Body Curl
25lbs x 4 – 2 rep PR
20lbs x 10 – 4 rep PR

Skull Crusher
40lbs x 10 – 5 rep PR
29lbs x 17 – 7 rep PR

Fantastic PR from Margaret today, she couldn’t Deadlift due to some dizziness so she hammered her other lifts.

Skwats!

Workout – Wednesday March 10th 2017

High Bar Squats
360lbs x 3 – 1 rep PR
335lbs x 10 – 6 rep PR and 10lb PR – best 10 rep weight of any squat variation

Pull-Ups
+50lbs x 2
Bodyweight x 12 – 1 rep PR

Feet Up Close Grip Bench Press
205lbs x 7 – 2 rep PR
180lbs x 12 – 1 rep PR
115lbs x 25 – 5 rep PR

Best squat sets ever so far and my main bench press variation is continuing to rise.

Margaret Squat PR

Workout – Friday March 6th 2017

Squat
115lbs x 2 – 15lb PR
90lbs x 10 – 5lb PR
65lbs x 20 – 5lb PR

Push Press
45lbs x 7 – 1 rep PR

Seated Dumbbell Press
20lbs x 11 – 1 rep PR

Neutral Pull-Ups
Bodyweight x 5 – 1 rep PR

Lat Pull Downs
60lbs x 12 – 2 rep PR
50lbs x 15 – 10lb PR

Leg Press – New Exercise
180lbs x 4
90lbs x 10

Cable Laterals – New Exercise
20lbs x 5 half reps

Close Grip Bench Press – New Exercise
55lbs x 5
45lbs x 15

Hub Grip Deadlifts
17lbs x 1 second x 2 – 1lb PR
13lbs x 10 seconds – 2.5lb PR
10lbs x 20 seconds – 10 second PR

Kettlebell Russian Swings
70lbs x 15 – 2 rep PR
45lbs x 25 – 5 rep PR

Fantastic workout from Margaret, PRs all round.

Press Row Press

Workout – Wednesday March 8th 2017

Finally figured out a mobility exercise to set my shoulder back into the rear of the joint capsule before I press.

Internal shoulder rotations with the red resistance band with a green resistance band providing a distraction on the shoulder joint and front deltoid I do this about 10 times per side until my shoulder relaxes in the socket.

Overhead Press
170lbs x 7 – 15lb PR
135lbs x 13 – 0.5 rep PR
100lbs x 16

Power Barbell Rows
360lbs x 3 – 1 rep PR and 90lb PR
270lbs x14 –  1 rep PR

Feet Up Reverse Close Grip Bench Press
215lbs x 4 – 2 rep PR
135lbs x 17 – 2 rep PR

Cheating Lateral Raises
70lbs x 1 – 10lb PR
45lbs x 16 – 1 rep PR

Double Overhand Deadlifts – New Exercise
360lbs x 1
315lbs x 3

Great PRs especially due to the shoulder mobility at the start, overhead press is continuing to push up which is good.

Deadlifts Are Back Up

Workout – Wednesday March 6th 2017

My previous Conventional Deadlift 405lb PB of 6 was set over a 6 months ago when I first started having back back pain and spinal impingement because of hip problem; I could not lock out with anything over 360lbs without some shifting in my lumbar vertebrae and at my worst I could not pull 405lbs Conventional for a single.

However once I started mobilizing and rolling my muscles before and after workouts ala Supple Leopard, it slowly started getting better, I get a very mild tingling still in certain things but that is slowly disappearing also and the proof is right here, finally hit a new 405lb PR.

Bench Press
205lbs x 10
180lbs x 13

Close Grip Bench Press
225lbs x 2
180lbs x 10

Conventional Deadlift
405lbs x 7 – 1 rep PR

Stiff Leg Deadlift
360lbs x 8 – 1 rep PR

Conventional Deadlift
315lbs x 12

Kettlebell Russian Swings
200lbs x 22 – 2 rep PR

Strict Barbell Curl – New Exercise
90lbs x 6
65lbs x 10

Blue Fatgripz Deadlift
205lbs x 2 – 1 rep PR
155lbs x 10 – 2 rep PR

Despite the struggle today with Bench Press (this was due to a lack of mobilizing before hand, I really need to pin my shoulder mobility down, last Fridays Bench Press was great as a direct result of 10 minutes of mobility while I warmed up to my top set), I am ecstatic with my performance on the Deadlift and Kettlebell Swings.

 

Margaret Squats and Kettlebells

Workout – Friday March 3rd 2017

High Bar Squats
100lbs x 5 – 2 rep PR
85lbs x 10 – 5 rep PR and 10lb PR
60lbs x 20 – 5 lb PR

Push Press
45lbs x 6 – 1 rep PR

Seated Dumbbell Overhead Press
20lbs x 5
15lbs x 10

Pull-Ups – New Exercise
Red Band Assisted x 2

Dumbbell Romanian Deadlift – New Exercise
30lbs x 4
25lbs x 6

Lateral Raises – New Exercise
8lbs x 10
5lbs x 15

Incline Curls – New Exercise
10lbs x 3
8lbs x 10
5lbs x 8

Little Big Horn Deadlifts
40lbs x 1 second – 2lb PR
16lbs x 20 seconds – 12 second PR

Kettlebell Russian Swing
70lbs x 10 – 5 rep PR
45lbs x 20 – 10 rep PR

Great squat PRs and fantastic kettlebell workout.

Poverty Bench and Low Bar Squat

Workout – Friday March 3rd 2017

Low Bar Squat
360lbs x 2 – 1 rep PR and 25lb PR
315lbs x 5 – 2 rep PR and 20lb PR

Hi Bar Pause Squat – New Exercise
315lbs – 5 seconds x 1

Deadstop Chin-Up – New Exercise
+50lbs x 2
Bodyweight x 7

Close Grip Bench Press
205lbs x 8 – 3.5 rep PR and 25lb PR

Feet Up Reverse Close Grip Bench Press
225lbs x 1 – RPE 9.5 felt real easy – 1lb PR
180lbs x 11 – 1 rep PR and 25lb PR
135lbs x 15 – 1 rep PR

Slingshot Close Grip Bench Press
180lbs x 20 – 10 rep PR

1 Handed Deadlifts – New Exercise
205lbs x 0 – managed with my left hand
135lbs x 6

Got the work in on low bar squats, the pause squats felt pretty good and the bench press sets were fantastic with smashed PRs.

Margaret Rows and Deadlifts

Workout – Wednesday March 1st 2017

Conventional Deadlift
135lbs x 5 – 2 rep PR
135lbs x 3 – Did these to fix Margaret’s form by getting her to sit back and pull on the bar using her bodyweight

Bench Press
55lbs x 3
50lbs x 9 – 5lb PR
45lbs x 10

Dumbbell Row
50lbs x 5 – 5lb PR
30lbs x 10
20lbs x 20

Arnold Press – New Excersise
20lbs x 3
15lbs x 10
10lbs x 15

Hammer Curls – New Excersise
20lbs x 5
15lbs x 5
10lbs x 18

Skullcrushers – New Excersise
40lbs x 5
28lbs x 10

Hub Grip Deadlifts
16lbs x 2 seconds – Matched previous PR without chalk
10.5lbs x 10 seconds
7.75lbs x 30 seconds – 2.75lb PR
5lbs x 45 seconds – 15 second PR

Kettlebell Russian Swings
45lbs x 10 – 25lb PR
70lbs x 5 – 45lb PR

Very Aggressive workout, fantastic Dumbbell Rows, Deadlifts and Kettlebell Swings.

Bent Over Row 270lbs x 8

Workout – Wednesday March 1st 2017

Overhead Press
160lbs x 6.5 – The half rep was a Push Press – 0.5 rep PR
135lbs x 12.5 – Again the half rep was a Push Press –  0.5 rep PR
115lbs x 10

Bent Over Rows
270lbs x 8 – 1 rep PR
180lbs x 30 – 1 rep PR

Seated Lateral Raises
30lbs x 10 – 2 rep PR

Red Fatgripz Deadlifts – New Excersise
155lbs x 1
115lbs x 6
90lbs x 10

Good workout, hit my expected reps and Overhead Press is creeping back up.

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