I have been pretty preoccupied with life and life goals and have neglected my log.
I am sure it feels betrayed, cheated on, unloved. I am sorry lifting log, let me make it up to you with a menagerie of workouts to quench your needs.
** Deadlift **
– 135.0 lbs x 1 rep
– 135.0 lbs x 1 rep
– 225.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
Used doubled up mini bands for these, working on speed. I am going to forgo these in favor of more direct hamstring work on back day in the form of snatch grip and normal RDL’s. My hamstrings are a weak link of mine and in order for me to hit my eventual personal deadlift goals, I need to get them stronger.
** Chest Supported Row **
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps
** Kelso Shrug **
– 100.0 lbs x 12 reps
– 100.0 lbs x 12 reps
– 100.0 lbs x 12 reps
Done with DB’s on an incline bench and both of these were supersetted. Rows followed immediately by Kelso Shrugs.
** Neutral Chin Up **
– 5 reps
– 5 reps
– 5 reps
– 5 reps
– 5 reps
—-
** Flat Barbell Bench Press **
– 135.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 335.0 lbs x 3 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps
Shoulder is improving with some tweaks to my form, the power is coming back slowly and I am not planning to rush it.
** Incline Dumbbell Bench Press **
– 90.0 lbs x 13 reps
– 90.0 lbs x 13 reps
– 90.0 lbs x 13 reps
** Heavy Band Resisted Pushups **
– 10 reps
– 10 reps
– 10 reps
** Overhead Press **
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
** Rear Delt Machine Fly **
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
—-
** Dumbbell Hammer Curl **
– 30.0 lbs x 20 reps
– 30.0 lbs x 20 reps
– 30.0 lbs x 20 reps
** Cable Curl **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
** Rope Push Down **
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
** Front Raise Side Lateral Superset **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
—-
** Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 495.0 lbs x 2 reps
Deadlifts felt like shit today, no clue why, they just did. Slow, tight and form all screwed up. Instead of forcing it further I just shut them down and moved on.
** Single Leg Press **
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps
** Leg Press **
– 200.0 lbs x 50 reps
** DB RDL **
– 75.0 lbs x 12 reps
– 75.0 lbs x 12 reps
– 75.0 lbs x 12 reps
—-
** Flat Barbell Bench Press **
– 135.0 lbs x 5 reps
– 185.0 lbs x 3 reps
– 185.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 345.0 lbs x 3 reps
– 345.0 lbs x 3 reps
** 3 Board Press **
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps
** Parallel Bar Triceps Dip **
– 15 reps
– 15 reps
– 15 reps
** Plate Raise **
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps
** Cable Face Pull **
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps
____
Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .
Pick up a copy of Behemoth Strong on PDF. .
Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.
To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer