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Post by aarsen on Jun 15, 2016 9:14:55 GMT -5
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Post by aarsen on Jun 15, 2016 21:45:33 GMT -5
06/15/16 - 6:30 PM Level 10
Squat
132X8 176X5 220X3 264X1 308X1 352X1
T bar machine rows
180X8 200X8 220X8
Lat pulldowns machine
100X8
180X8 180X8 180X8
hammer grip chins
X16 X11 X11
JM press
45X8 95X8 115X8 135X8 145X8
couldn't do biceps, arms a little busted from bjj
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Post by aarsen on Jun 19, 2016 23:58:30 GMT -5
06/16/16 - 4:30 PM Level 10
Front squat and deficit sldl.
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Post by aarsen on Jun 20, 2016 0:02:32 GMT -5
06/18/16 - 5:30 PM Chilliwack landing leisure center
Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 335X1
290X6 300X6 310X6 305X6 295X6
Squat
135X8 185X5 225X3 275X1 315X1 355X1
300X6 310X6 320X6 315X6 305X6
Incline Bench Press
45X15 95X10 135X5 185X3
235X6 235X6
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Post by aarsen on Jun 20, 2016 0:06:47 GMT -5
06/19/16 - 2:00 PM Delbrook rec center
Front Squat
135X5 185X3 225X3 245X3 255X3 265X3
Chest supported rows
1pX8 2pX8
3pX8 3pX8 3p+10X8
Lat pulldowns
100X8
160X8 180X8 190X8
Chins
X12 X12 X12
Skull crushers
30X8 80X8
120X8 120X8 120X8 120X8 120X8
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Post by aarsen on Jun 25, 2016 23:43:35 GMT -5
06/25/16 - 5:00 PM Level 10
Squat
132X8 176X5 220X3 264X1 308X1 352X1
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Post by aarsen on Jun 25, 2016 23:47:33 GMT -5
06/25/16 - 3:00 PM Abbotsford - BLM barbell
CG Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 325X1
265X8 280X8 - VIDEO 270X8 245X8 245X8
Deadlift
135X5 225X3 315X2 405X1 460X1
405X6 435X6 - VIDEO 405X6
Front Squat
45X5 135X5 185X3 225X3 235X3 245X3
Dumbbell Incline Bench Press
50X8
85X8 85X8 85X8 85X8 85X8
BN Press
45X8 95X8 105X8 115X8 125X8 @ 10 105X8
Strict Curl
20X6 70X6 90X6 100X6 @ 10
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Post by aarsen on Jun 26, 2016 15:33:52 GMT -5
06/26/16 - 11:00 AM Delbrook Rec center
Squat
135X8 185X5 225X3 275X1 315X1 355X1 - Too hard for my liking
Chest supported rows
1pX8 2pX8
3pX8 3pX8 3p+12.5 X8
Lat pulldowns
100X8
160X8 180X8 180X8
Chins
X13 X13 X13
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Post by aarsen on Jun 26, 2016 15:50:22 GMT -5
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Post by aarsen on Jun 28, 2016 8:35:23 GMT -5
06/27/16 - 5:00 PM Level 10
Front Squat
132X5 176X3 220X3 264X3 274X3 @ 9.5
SLDL
220X3 296X3 352X3 396X3 @ 9.5
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Post by aarsen on Jun 30, 2016 8:26:08 GMT -5
06/29/16 - 3:00 PM Level 10
Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 335X1
295X6 305X6 315X6 - VIDEO 300X6 300X6
Squat
132X8 176X5 220X3 264X1 308X1 352X1
310X6 325X6 - VIDEO
SLDL - deficit
220X3
286X6 286X6 286X6 286X6 286X6
Incline Bench Press
45X15 95X10 135X8 185X5 225X1 245X1 265X1
225X6 240X6 - GRINDS
Press
45X8 88X5
132X6 142X6
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Post by aarsen on Jun 30, 2016 8:27:16 GMT -5
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Post by Ryan on Jun 30, 2016 8:28:11 GMT -5
Curious: why so much low-poundage volume on incline bench after you flat benched earlier? I'd imagine you're already plenty warmed up to not need to warm up more, so I'm wondering whether you're going for some kind of pre-exhaustion.
This is interesting to me, so please let me know.
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Post by aarsen on Jul 2, 2016 21:13:22 GMT -5
the squat and deadlift took about 2 hours haha. and I am very careful with both inclines and press. I've nagged my shoulder before doing them with not a sufficient warm up.
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Post by Ryan on Jul 3, 2016 21:46:31 GMT -5
I see. Ok
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Post by aarsen on Jul 4, 2016 21:19:35 GMT -5
07/03/16 - 1:00 PM The bar (south Vancouver) pretty cool private gym
Bench press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 340X1
315X3 315X3 315X3 (paused last rep on all 3's, paused on single)
Geared squats (SBD sleeves and belt) - low bar
135X8 185X5 225X3 275X1 315X1 340X1 365X1
315X6 330X6 - VIDEO
Deadlift - belted
135X5 225X3 315X2 405X1 470X1
435X3 435X3 435X3 (hook grip for all sets)
Closer grip bench press
135X5 185X5 225X5 275X5 285X5
Climbed about 5ft of rope and did 5 chins at the top. did this about 3-4 times
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Post by aarsen on Jul 4, 2016 21:22:02 GMT -5
07/04/16 - 5:00 PM Level 10
Front Squat
45X12 88X10 132X8 176X5 220X3
240X3 240X3 240X3
MDBX
60X12
110X12 110X12 110X12
stretching
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Post by aarsen on Jul 4, 2016 21:32:08 GMT -5
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Post by aarsen on Jul 7, 2016 20:24:59 GMT -5
07/07/16 - 6:00 AM Level 10
Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 345X1 - Paused
320X3 320X3 320X3 - last rep paused
CG Bench Press
225X3 275X3 295X3
Press
45X8 88X5 132X5 142X5 152X5
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Post by Ryan on Jul 8, 2016 8:02:25 GMT -5
fantastic bench work in general, especially for a guy under 190lbs.
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Post by 3speed on Jul 8, 2016 11:15:35 GMT -5
^^^I was thinking the same thing Graham. Looks like you're putting up your comp numbers in the gym now.
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Post by aarsen on Jul 8, 2016 21:12:34 GMT -5
07/07/16 - 4:30 PM Level 10
Geared Squat (low bar, SBD sleeves, belt)
135X8 185X5 225X3 275X1 315X1 360X1 375X1
335X3 335X3 335X3
SLDL
135X2 225X2
315X2 315X2 315X2 315X2 315X2
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Post by aarsen on Jul 8, 2016 21:17:05 GMT -5
07/08/16 - 5:00 PM Level 10
Front Squat
132X5 176X3 220X3 240X3 260X3
Climbing a rope in my gym
1/2 X 3 times
MDBX
65X12
115X12 115X12 115X12
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Post by aarsen on Jul 15, 2016 9:55:54 GMT -5
07/13/16 - 6:00 AM Level 10 Bench Press 45X40 95X15 135X10 185X5 225X3 275X1 315X1 350X1 - VIDEO 325X3 - paused last rep 325X3 - paused last rep 325X1 (3 sec pause) Incline Bench Press 45X20 95X5 135X5 175X3 200X5 215X5 225X5 Press 45X8 95X5 135X3 145X3 155X3 165X3 4:30 PM Level 10 Squat - low bar, SBD 135X8 185X5 225X3 275X1 315X1 360X1 380X1 - VIDEO 340X3 340X3 340X3 put belt on for some, off for others, I think it does help. will keep it on next time. disappointed in just about everything today. got 1 month till westerns and I've never felt worse coming into a competition www.youtube.com/watch?v=AFNgPkr8aSE
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Post by aarsen on Jul 15, 2016 10:00:08 GMT -5
07/14/16 - 4:30 PM Level 10
Chins
X6 X6 X2 - chest ups X2 - chest ups
Rope climb
little over half way little over half way little over half way
Hammer curls
30X8
45X8 45X8 45X8
grip training
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