beasty boy Work Out Log

full ROM Mixed Grip Pull Ups @ 25lbs

20x1=20

15x1=15

 

PHORM Pull Ups @ 50lbs

10x1=10

 

full ROM Chin Ups @ 50lbs

5x1=5

 

full ROM Dips @ 75lbs

10x3=30

20x1=20

 

zercher squat/jump squat @ 150lb sandbag

10x3=30

 

todays bw = 201lbs

full ROM Mixed Grip Pull Ups @ 30lbs

23x1=23

15x1=15

 

full ROM Chin Ups @ 75lbs

10x1=10

 

full ROM Dips @ 75lbs

15x3=45

 

zercher squat/jump squat @ 150lb sandbag

15x3=45

 

todays bw = 201lbs

full ROM Mixed Grip Pull Ups @ 30lbs

23x1=23

15x1=15

 

full ROM Chin Ups @ 75lbs

5x1=5

 

full ROM Dips @ 75lbs

15x3=45

 

zercher squat/jump squat @ 150lb sandbag + 60lb vest

15x3=45

 

todays bw = 201lbs

 

Scrapped OHPs due to lower back discomfort... its ok because I got some pretty good volume in on pull ups/chin ups/dips... feeling much better... maybe this week coming up Ill scrap pull ups and dips and focus on OHPs and squats instead

Clean & Military Press

185x1

190x1

190x1

190x1

190x1

190x1

 

zercher squat/jump squats @ 150lbs sandbag

15x1=15

 

10x2=20

 

todays bw = 201lbs

 

tried hanging from the pull up bar for spinal decompression and it works really well. awesome

full ROM Mixed Grip Pull Ups @ 25lbs
25x1=25
18x1=18

 

full ROM Chin Ups @ 80lbs
5x1=5

 

full ROM Dips @ 80lbs
15x1=15
10x1=10
25x1=25

 

todays bw = 201lbs

Training Manual
Full ROM Dips @ 90lbs
15x1=15
10x2=20

 

Clean & Military Press
170x7

Sandbag Lunge @ 150lbs
5x3=15

Sandbag Zercher carry/sprint @ 150lbs
1x4=4

HIIT SPRINTS
20 minutes

todays bw = 201lbs

Full ROM Dips @ 90lbs
15x1=15
10x2=20

Full ROM Chin Ups @ 100lbs
10x1=10
5x2=10

Todays bw = 201lbs

Full ROM Mixed Grip Pull Ups @ 65lbs
14x1=14
10x1=10

Full ROM Chin Ups @ 75lbs
5x1=5

Full ROM Dips @ 75lbs
20x4=80

Full ROM Dips @ 120lbs
1x1=1

Sandbag Lunges/Squats @ 150
10x3=30

Todays bw = 206lbs

Full ROM Mixed Grip Pull Ups @ 60lbs
15x1=15
10x1=10

 

full ROM Mixed Grip Pull Ups @ 70lbs
13x1=13
10x1=10

full ROM Chin Ups @ 70lbs
10x1=10

full ROM Dips @ 75lbs
25x4=100
10x1=10

todays bw = 205lbs

full ROM Mixed Grip Pull Ups @ 30lbs
30x1=30
15x1=15

 

full ROM Chin Ups @ 75lbs
10x1=10

 

full ROM Dips @ 75lbs
30x4=120

 

sandbag zercher squats @ 200lb
10x4=40

 

todays bw = 203lbs

full ROM Mixed Grip pull Ups @ 60lbs

15x1=15

10x1=10

 

full ROM Chin Ups @ 85lbs

5x1=5

 

full ROM Dips @ 75lbs

25x4=100

 

Barbell Back Squats @ 250lbs

10x2=20

 

todays bw =203lbs

full ROM Mixed Grip Pull Ups @ 30lbs

20x1=20

15x1=15

 

full ROM Chin Ups @ 30lbs

15x1=15

 

full ROM Dips @ 75lbs

15x3=45

 

todays bw =204lbs

full ROM Dips @ 75lbs

20x5=100

 

full ROM Chin Ups @ 75lbs

5x3=15

 

todays bw = 203lbs

 

early morning quickie

full ROM Dips @ 85lbs

15x2=30

20x3=60

 

full ROM Chin Ups @ 85lbs

5x5=25

 

back squats @ 250lbs

10x2=20

full ROM Dips @ 90lbs
15x5=75

 

full ROM Chin Ups @ 90lbs
5x3=15

 

Back Squats @ 250lbs
10x2=20

Back Squats @ 225lbs
10x1=10
5x2=10

 

Military Press @ 190lbs
1x4=4

 

Thrusters @ 155lbs
5x4=20

 

Haven't pressed in a while

Thrusters @ 160lbs
3x5=15
5x1=5

Military Press @ 200lbs
1x1=1

Thrusters @ 155lbs

5x7=35

Thrusters @ 160lbs
5x1=5
3x8=24

 

todays bw = 205lbs

 

Haven't clean and pressed in a while due to back pain. I want to get pressing again but I want to drop the clean and press and opt for military press instead. So I figured thrusters off a rack will be a great way to ease back into Military Pressing without a clean. The plan is to add 5lbs weekly for nickles or at least triples. This way I get a squat and a press all in one. Cant beat it. Then on Friday Ill do weighted Chin Ups and Pull Ups at low rep range, maybe 3 reps, for high set volume, maybe 5-10 sets. Adding 5lbs weekly. And my usual Weighted Dips at heavy weight for high set volume based on my Pull Up/Chin Up weight. Hopefully Ill get pressing again. Pressing my BW for a set of nickles off a thruster sounds like a goal worth setting

Thrusters @ 165lbs
3x10=30

 

todays bw = 206lbs

Thrusters @ 165lbs

3x6=18

 

Thrusters @ 170lbs

3x7=21

 

todays bw = 208lbs

Thrusters @ 170lbs
3x7=21

 

todays bw = 209lbs

Thrusters @ 175lbs

3x1=3

 

Thrusters @ 185lbs

3x6=18

 

todays bw = 208lbs