Archives For
recovery day
Low Bar Back Squat
- 45lbs: 20
- 137.5lbs: 5
- 227.5lbs: 5
- 317.5lbs: 2
Overhead Press
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
Low Bar Back Squat
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 277.5lbs: 5,5
Overhead Press
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
- 207.5lbs: 3
- 187.5lbs: 5
Neck Extension
- 15lbs: 30
- 25lbs: 20
- 40lbs: 20
- 71lbs: 20
Neck Flexion
- 15lbs: 30
- 25lbs: 20
- 40lbs: 20
- 71lbs: 20
Neck Side Flexion (Left)
- 15lbs: 30
- 25lbs: 20
- 40lbs: 10
Neck Side Flexion (Right)
- 15lbs: 30
- 25lbs: 20
- 40lbs: 10
Notes
- Giant sets
- Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
- Performed all exercises standing
L-Sit Pull Ups
L-Sit Chin Ups
High Bar Squat
- 45lbs: 10
- 137.5lbs: 5
- 187.5lbs: 5
- 227.5lbs: 3
- 280lbs: 5
Push Press
Warm Up
- 45lbs: 10
- 72.5lbs: 5
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
Main Sets
High Bar (aka Olympic) Squat
- 45lbs: 20
- 137.5lbs: 5
- 187.5lbs: 3
- 227.5lbs: 2
- 277.5lbs: 2
- 317.5lbs: 1
- 367.5lbs: 1
- 277.5lbs: 5,5
Bench Press
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 227.5lbs: x
- Felt pain shooting down both my arms from wrists to shoulders.
Front Squat
Warm Up
- 45lbs: 10
- 97.5lbs: 5
- 137.5lbs: 5
- 187.5lbs: 3
Main Set
- 237.5lbs: 3,1,3,3
- Used straps for sets 1, 3 and 4
- 2nd set tried Brink grip. But after the 1st rep, it started rolling down my arm.
Push Press
Warm Up
- 45lbs: 10
- 72.5lbs: 8
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
- 207.5lbs: 1
Main Sets
L-Sit V-Grip Chin Ups
- Bodyweight (198lbs): 12,12,12,12
- Performed at the beginning, after every 2 sets of neck exercises and at the end.
Neck Extension
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 10
- 51lbs: 25,25,25
Neck Flexion
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 10
- 51lbs: 25,25,25
Neck Side Flexion (Left)
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 30
Neck Side Flexion (Right)
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 30
Notes
- Giant sets
- Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
- Performed all exercises standing
