Archives For barbell curl

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Rogue Cannonballs.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 280 lb.

Paused up to 330 lb.

Paused again at 287.5  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • No power out of the bottom. Blah going to move on to work sets.
  • 287.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.3 sets instead of 5.

High Bar Squat

  • 287.5 lb: 13
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

Hook grip throughout the lift.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 3
  • 190 lb: 3,3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 6,6
  • 45 lb: 12
    • Drop set

Dragon Flag

  • 4

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 280  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 410 lb: 1 * PR!
    • +5 lb 1RM with knee wraps.
  • 280 lb: 3,3,3,3,3
    • Paused.
    • +5 lb from last week.

High Bar Squat

  • 280 lb: 13
    • Drop set. Performed after last set of front squats.

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 2
    • Tweaked something in my neck, right side. Blah. Going to move on.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 10
  • 45 lb: 12

Today must be a PR for the most number of PR attempts that I missed in a day :/

Dragon Flag

  • 3

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 275  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 1
    • Knee wraps.
  • 420 lb: X,X
    • Knee wraps.
    • First set, bar rolled off my shoulders coming up. 2nd set not enough strength.
  • 410 lb: X
    • Knee wraps.
    • Blah.
  • 275 lb: 3,3,3,3,3
    • Paused.
    • 5 sets instead of 3
    • +2.5 lb from last week.

High Bar Squat

  • 275 lb: 12
    • Drop set. Performed after last set of front squats.

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 265 lb: X,X
  • 230 lb: 2
  • 140 lb: 11

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 5
  • 135 lb: X,X

Ab Wheel

  • 5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 7,7
  • 45 lb: 12

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 7
  • 70 lb: 5
    • Drop set.

Cable Hammer Curls - Rope Attachment

Super set with tricep pushdowns.

  • 32.5 lb: 12,12,12,12,12

Triceps Pushdown - Rope Attachment

Super set with cable hammer curls.

  • 32.5 lb: 12,12,12,12,12

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 270 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 1
  • 350 lb: 3 * PR!
    • 3 rep max!
    • Missed on the 3rd rep last week, got it this week.
    • My grip changed midway throughout the set for some reason, from holding onto straps to placing my hands on the bar.
  • 272.5 lb: 3,3,3,3,3
    • Paused.
    • 5 sets instead of 3
    • +2.5 lb from last week.

High Bar Squat

  • 272.5 lb: 10

Overhead Press

Beltless up to work sets.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 190 lb: 5,5,5
  • 140 lb: 9

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 8
  • 45 lb: 12
    • Drop set.