Bench (supersetted w/DB rows 20 x 8 x 3)
95 x 3
110 x 3
135 x 7
Joker
140 x 3
145 x 3
150 x 3
FSL
95 x 8 x 3
+
LSD treadmill
8.80 cal/min for 30 minutes
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Showing posts with label Rabbit Season. Show all posts
Showing posts with label Rabbit Season. Show all posts
Tuesday, March 20, 2018
Monday, March 19, 2018
Rabbit Season A: Cycle 3
Squat (supersetted w/DB hammer curls 20 x 8 x 3)
135 x 3
155 x 3
175 x 7
Joker
185 x 3
195 x 3
205 x 3
FSL
135 x 8 x 3
+
LSD treadmill
8.86 cal/min for 30 minutes
Monday, March 12, 2018
Rabbit Season: Cycle 3
Squat
125 x 5
145 x 5
165 x 9
Joker
175 x 5
185 x 5
195 x 5
FSL
125 x 8 x 3
Bench
90 x 5
105 x 5
130 x 9
Joker
135 x 5
140 x 5
145 x 5
FSL
90 x 8 x 3
Monday, February 19, 2018
Monday, February 12, 2018
Rabbit Season: Cycle 2, Day 5
5/3/1 "Jack Shit Protocol"
squat (max set/rep) 215 x 7
bench (max set/rep) 160 x 7
Monday, February 05, 2018
Rabbit Season: Cycle 2, Day 3
5/3/1*
squat (max set/rep) 205 x 9
bench (max set/rep) 150 x 9
+
4 x 500m row sprints
1:59, 2:00, 2:07, 1:57
* Learned that by adding the row sprints, I'm actually doing more of a 5/3/1 for Athletes program than a true "hit PR and go home" Jack Shit protocol. All to the good.
* Learned that by adding the row sprints, I'm actually doing more of a 5/3/1 for Athletes program than a true "hit PR and go home" Jack Shit protocol. All to the good.
Monday, January 29, 2018
Rabbit Season: Cycle 2, Day 1
5/3/1 "Jack Shit Protocol"
squat (max set/rep) 195 x 9
bench (max set/rep) 145 x 9
+
4 x 500m row sprints
2:14, 2:05, 2:06, 2:03
Monday, January 22, 2018
Rabbit Season: Cycle 1, Day 5
5/3/1 "Jack Shit Protocol"
squat (max set/rep) 190 x 10
bench (max set/rep) 125 x 15
+
4 x 500m row sprints
2:12, 2:06, 2:06, 2:09
2:12, 2:06, 2:06, 2:09
Monday, January 15, 2018
Rabbit Season: Cycle 1, Day 3
5/3/1 w/FSL 5 x 10
squat (max set/rep) 180 x 13
bench (max set/rep) 120 x 12
Monday, October 23, 2017
Wednesday, October 18, 2017
Monday, October 16, 2017
Monday, October 09, 2017
Monday, October 02, 2017
Friday, April 14, 2017
Monday, April 10, 2017
Wednesday, April 05, 2017
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Wednesday, March 29, 2017
Saturday, March 25, 2017
Monday, February 27, 2017
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