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Post by aarsen on Jul 18, 2016 10:07:28 GMT -5
07/17/16 - 5:00 PM Chilliwack landing leisure center
Bench Press (2 sec pause on chest)
45X40 45X40 95X15 135X8 185X5 225X3
275X1 315X1 335X1 350X1
315X3 315X3 315X3
Incline Bench Press
45X8 95X5 135X5 185X5 225X3 245X3 250X3 260X3
Press
45X10 95X5 135X3 155X3 165X3
Geared Squat (low bar, SBD sleeves, and belt)
135X5 185X3 225X2 275X1 315X1 355X1 390X1
345X3 345X3 345X3
Deadlift
135X5 225X3 315X1 365X1 405X1 455X1
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Post by aarsen on Jul 18, 2016 21:05:30 GMT -5
07/18/16 - 5:30 PM Level 10
Hammer grip chins
X6 X6
Rope climbs
X half way X half way X half way
Lat pulldowns (strict)
100X15 100X15 100X15
MDBX
60X12
115X12 115X12 115X12
Hammer curls
30X8
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Post by aarsen on Jul 21, 2016 21:56:03 GMT -5
07/19/16 - 5:00 PM Level 10
Front Squat
45X5 88X5 132X3 176X3 220X3 230X3
SLDL - Deficit - double overhand, no hook grip
220X3 264X3 284X3 304X3 - held at top for a few more seconds
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Post by aarsen on Jul 21, 2016 22:01:57 GMT -5
07/21/16 - 6:00 AM Level 10
Bench Press - 2 sec pause on chest
45X40 95X15 135X8 185X4 225X2 275X1 315X1 335X1
300X3 300X3 300X3
CG Bench Press
225X3 275X3 295X3 285X3
4:30 PM Level 10
Geared Squat - low bar, belt, SBD sleeves
135X5 185X3 225X2 275X1 315X1 350X1 395X1
350X3 350X3 350X3
SLDL - double overhand, no hookgrip
220X3 264X3 308X3 328X3
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Post by aarsen on Jul 23, 2016 16:38:25 GMT -5
07/22/16 - 6:00 PM Level 10
Chins
X6 X6 X2 - chest ups X2 - chest ups
Rope climb
1X 3/4 way 1X 1/2 way 1X 1/2 way
double rope chins
X5 X5 X5
I hate my job
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Post by aarsen on Jul 23, 2016 16:39:44 GMT -5
07/23/16 - 12:00 AM Level 10
Front Squat
45X5 88X5 132X5 176X3 220X3 230X3 235X3
SLDL - deficit - double overhand - no hookgrip
220X3 264X3 284X3 294X3
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Post by aarsen on Jul 26, 2016 8:45:31 GMT -5
07/25/16 - 6:00 AM Level 10 Bench Press - 2 sec pause 45X40 95X12 135X8 185X4 225X2 275X1 315X1 340X1 - Video 305X3 305X3 305X3 - Video Incline Bench Press 45X8 95X5 135X5 185X3 225X3 245X3 255X3 MDBX 60X12 115X12 115X12 115X12 5:00 PM Level 10 Geared Squat 135X5 185X3 225X2 275X1 315X1 350X1 400X1 - video 355X3 355X3 355X3 - video Deadlift 132X5 220X3 308X1 352X1 406X3 - video 406X3 406X3 - video www.youtube.com/watch?v=T2MYRXc9yws
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Post by aarsen on Jul 27, 2016 8:47:42 GMT -5
07/26/16 - 4:30 PM Level 10
Hammer grip chins
X6 X6
Rope climb
1X3/4 or more - almost got to top 1X5/8 1X1/2
T bar rows - machine
100X5 160X5 180X5 200X5
hammer curls
25X8
45X8 45X8 45X8
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Post by aarsen on Jul 27, 2016 20:46:09 GMT -5
07/27/16 - 4:30 PM Level 10
Front Squat
45X8 88X5 132X3 176X3 220X3 230X3
SLDL - no hook grip - doable over
220X3 264X3 308X3 328X3
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Post by aarsen on Jul 30, 2016 11:58:01 GMT -5
07/29/16 - 5:30 PM Level 10
DE Load
Bench Press - feet up
45X40 95X12 135X8 185X4 225X2 265X1 - 2 sec pause 285X1 - 2 sec pause
190X10 190X10 190X10
Squat - low bar - loose sleeves
132X5 176X4 220X2 264X1 308X1 308X1 308X1
Deadlift
132X5 220X3 308X1 308X1 308X1
Press
45X12 88X10 88X10 88X10
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Post by aarsen on Jul 31, 2016 17:22:52 GMT -5
07/30/16 - 3:00 PM Delbrook rec center
DE Load
Chest supported rows
50X20 50X20 50X20
Lat pulldowns
100X20 100X20 100X20
Pushdowns with rope triceps with machine
3X25
rope curls with machine
3X25
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Post by aarsen on Aug 3, 2016 10:00:23 GMT -5
08/02/16 - 6:00 AM Level 10
Bench Press - 2 sec pause
45X40 95X12 135X8 185X4 225X2 275X1 315X1 345X1 - VIDEO
310X3 310X3 310X3 - VIDEO
CG bench Press
225X3 275X3 295X3 300X3
MDBX
60X12
115X12 115X12 115X12
5:00 PM Level 10
Geared low bar squat
135X5 185X3 225X2 275X1 315X1 360X1 405X1 - VIDEO
360X3 360X3 360X3 - VIDEO
Deadlift
132X3 220X2 308X1 352X1
416X3 - VIDEO 416X3 416X3
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Post by aarsen on Aug 3, 2016 10:00:50 GMT -5
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Post by Ryan on Aug 3, 2016 11:18:45 GMT -5
that's a lot of work. You must be a youngster!
Good stuff. Got any meets coming up?
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Post by aarsen on Aug 5, 2016 10:00:47 GMT -5
westerns august 21.
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Post by aarsen on Aug 5, 2016 10:03:08 GMT -5
08/03/16 - 5:00 PM Level 10
Chins
X6 X6
rope climbs
X 3/4 X 1/2 X 1/2 +
t bar machine row
100X5 160X5 180X5 200X5
hammer curls
25X8
45X8 45X8 45X8
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Post by aarsen on Aug 5, 2016 10:05:27 GMT -5
08/04/16 - 4:00 PM Level 10
Front Squat
45X5 88X5 132X5 176X3 220X3 196X3 196X3
SLDL - deficit - double over, no hookgrip
220X3 264X3 284X3 304X3
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Post by aarsen on Aug 7, 2016 6:43:10 GMT -5
08/06/16 - 12:30 AM The bar - south Vancouver
Bench Press - 2 sec pause
45X40 88X12 132X10 176X4 220X2 264X1 308X1 351X1 - video
315X3 315X3 315X3 - video
Geared squat - low bar
132X5 176X3 220X2 264X1 308X1 352X1 411X1 - video
364X3 364X3 364X3 - video
Incline Bench Press - less incline I think
45X10 95X5 135X5 185X3 225X3 245X3 265X3
skull crushers
20X12 70X12 90X12 100X12 110X12
SLDL - double overhand - no hook grip
220X3 270X3 320X3
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Post by aarsen on Aug 7, 2016 6:48:43 GMT -5
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Post by aarsen on Aug 8, 2016 9:58:20 GMT -5
08/07/16 - 2:30 PM Canada games
Chins
X6 X6 X15 X5 - behind neck
Machine t bar rows
100X5 150X5 170X5 190X5 210X5 230X3 250X3
rear delt reverse pec deck
X12 X12 X12
Hammer curls
30X8
45X8 45X8 45X8
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Post by aarsen on Aug 9, 2016 9:43:25 GMT -5
08/08/16 - 5:00 PM
Front Squat - strict
45X5 88X5 132X3 176X3 220X3
SLDL - deficit - double over, no hookgrip
220X3 264X3 308X3
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Post by aarsen on Aug 11, 2016 9:34:02 GMT -5
08/10/16 - 6:00 AM Level 10 - there moving the and half the stuff is gone. racks only Bench Press 45X40 88X12 132X8 176X4 220X2 264X1 308X1 355X1 - VIDEO 320X3 320X3 320X3 - VIDEO Press 45X8 88X5 132X3 152X3 176X3 5:30 PM Geared Squat - low bar 135X5 225X3 275X1 315X1 365X1 415X1 - VIDEO 370X3 370X1 370X3 - VIDEO Deadlift - hook grip, beltless 135X3 225X2 315X1 405X1 425X3 425X1 425X3 www.youtube.com/watch?v=biK3WtzerB4&feature=youtu.be
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Post by aarsen on Aug 15, 2016 21:41:03 GMT -5
08/11/16 - 5:00 PM Level 10
chins
X6 X6
Rope Climb
about 1-2 m from the top
BB rows
132X12 132X12 132X12
curls and standing bb tricep extensions
45X3X12 with each
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Post by aarsen on Aug 15, 2016 21:45:31 GMT -5
08/14/16 - 2:30 PM Project power in Richmond - weights not calibrated so might be up to +- 10 lbs Geared Squat 135X5 225X3 275X1 315X1 365X1 420X1 - VIDEO 375X3 375X3 375X3 - VIDEO Bench Press 45X40 95X12 135X8 185X4 225X2 275X1 315X1 350X1 - VIDEO 315X3 315X3 315X3 - VIDEO Deadlift 135X3 225X2 315X1 405X1 405X1 Press 45X5 95X3 145X3 165X3 www.youtube.com/watch?v=9k6MBuduWow
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Post by aarsen on Aug 16, 2016 9:14:29 GMT -5
Comp is august 21
day 1 of cutting weight
morning weight = 193 lbs
today diet = 6 l water + food, less than 30 g carbs today
ate to much cheese and I think it made me sick
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