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Post by aarsen on Apr 22, 2016 20:43:34 GMT -5
04/21/16 - 5:00 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1
338X1 - VIDEO
308X3 313X3
SLDL - on 25kg bumper
132X5 220X3
308X3 308X3 308X3 308X3 308X3
Partial Squat - 9 pins - this is super high
132X5 220X3 308X3 352X3 396X3
Stretching
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Post by aarsen on Apr 22, 2016 21:18:46 GMT -5
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Post by aarsen on Apr 23, 2016 14:24:35 GMT -5
04/23/16 - 8:00 AM Level 10
CG bench press
45X40 95X15 135X10 185X5 225X3
275X1 295X1 315X1 - VIDEO
225X8 225X8 235X8 235X8 245X8 - VIDEO
Deadlift
132X5 220X3 308X2 352X1 396X1 - grudge form till here 396X1 - better form from here 426X1 - hook grip from here - VIDEO
365X6 - straps from here 365X6 365X6 365X6 365X6 - VIDEO
Front Squat
45X10 88X8 132X5 176X3 220X3
240X3 250X3 260X3 - VIDEO
Incline dumbbell bench press
50X8
75X8 75X8 75X8 75X8 75X8
BN press
45X10
95X8 95X8 100X8 100X8 105X8
Pec Deck
115X15 115X15 115X15
3:45 Minutes - PR - hahah
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Post by aarsen on Apr 24, 2016 13:29:56 GMT -5
04/24/16 - 9:00 AM Delbrook rec center
Squat
45X12 88X10 132X8 176X5 220X3 264X1
308X1 328X1 - Had more in me but I was sore from the deadlift
Chest supported rows
1pX10 2pX8
3pX8 3pX8 3pX8
Lat pulldowns
100X8 140X8
160X8 170X8 180X8
Chin ups - palms facing me
X15 X10 X10
MDBX
65X12
110X8 110X8 110X8 110X8 110X8
Rope pushdowns on mystery machine
X10 X10 X10 X10 X10
ez bar curls
30X8
80X8 80X8 85X8 85X8 85X8
machine curls on mystery machine
X10 X10 X10 X10 X10
stretching
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Post by aarsen on Apr 25, 2016 21:18:47 GMT -5
04/25/16 - 5:00 PM Level 10
Front Squat
45X12 88X8 132X5 176X3 220X3
240X3 260X3 270X3 - VIDEO
Romanian Deadlift
132X3 220X3 264X3 284X3 304X3 308X3 - VIDEO
stretching
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Post by aarsen on Apr 26, 2016 20:10:34 GMT -5
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Post by aarsen on Apr 27, 2016 22:57:43 GMT -5
04/27/16 - 4:40 PM Level 10
Bench Press
45X40 95X15 135X10 185X5 225X3
275X1 315X1
275X6 275X6 275X6 275X6 280X6 - VIDEO
Squat
45X12 88X10 132X8 176X5 220X3
264X1 308X1 328X1
285X6 285X6 285X6 285X6 290X6 - VIDEO
SLDL - on 25kg bumper
132X5 220X3
264X6 264X6 274X6 274X6 284X6
Incline Bench Press
45X20 95X8 135X5 185X2
225X1 245X1 255X1
185X6 195X6 205X6
Press
45X10 88X5
132X6 132X6 132X6
Cable flys
25X12 25X12 25X12
I hate people sometimes.
long donkey workout, was rushing toward the end cause my gym closes at 8PM
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Post by aarsen on Apr 30, 2016 9:37:35 GMT -5
04/28/16 - 4:30 PM Level 10
Front Squat
45X12 88X8 132X5 176X3
220X3 240X3 260X3
Barbell rows
45X10 88X8 132X5
162X8 162X8 162X8
Machine rows
100X8
140X8 160X8 160X8
Chins
X19 X13 X11
JM press
45X8 95X8 115X8
135X8 135X8 135X8 140X8 140X8
Rope machine press downs
35X10 35X10 35X10 35X10 35X10
Ez bar curls
20X10 70X5
83X8 83X8 83X8 83X8 83X8
Rope curls machine
25X10 25X10 25X10 30X10 30X10
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Post by aarsen on Apr 30, 2016 9:40:18 GMT -5
04/29/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1
308X1 328X1 348X1 - VIDEO
318X2 323X2
SLDL - on 25kg bumper
132X5 220X3
308X3 308X3 318X3 318X3 328X3
High squat - pin 8
132X5 220X3 308X3 352X3 396X3
I don't like people
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Post by aarsen on Apr 30, 2016 10:10:56 GMT -5
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Post by aarsen on May 1, 2016 16:08:38 GMT -5
05/01/16 - 9:30 AM Delbrook rec center
Close grip bench
45X40 88X15 132X10 176X5 220X3 264X1
308X1 318X1 - VIDEO
230X8 240X8 240X8 250X8 260X8 - VIDEO
Deadlift
132X5 220X3 286X2 352X1 396X1 426X1 - hook grip till here
375X6 - Straps 375X6 375X6 375X6 375X6 - VIDEO
Front Squat - no sleeves
45X10 88X8 132X5 176X3
220X3 240X3 250X3
Incline dumbbell bench - slightly more incline than last time
55X8
75X8 75X8 75X8 75X8 75X8
BN press
45X8
95X8 100X8 100X8 105X8 105X8
Pec Deck
100X15 100X15 100X15
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Post by aarsen on May 3, 2016 8:51:42 GMT -5
05/02/16 - 4:30 PM Level 10
Squat
0X15 45X12 88X10 132X8 176X5 220X3 264X1
308X1 328X1
Barbell rows
45X10 88X8 132X5
167X8 167X8 167X8
Lat pulldowns
100X8
140X8 160X8 170X8
Hammer grip chins
X17 X13 X11
Skull crushers
20X12 70X8
90X8 100X8 110X8 110X8 115X8
Machine pushdowns - different extension every set
42X10 42X10 42X10 42X10 42X10
Straight bar curls
45X8
65X8 75X8 75X8 75X8 75X8
rope curls with machine
30X10 30X10 30X10 30X10 30X10
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Post by aarsen on May 5, 2016 22:14:46 GMT -5
05/03/16 - 4:30 PM Level 10
Front Squat
45X10 88X8 132X5 176X3
220X3 240X3 260X3 270X3 - VIDEO
SLDL - on 25kg plate
132X5 220X3
308X3 328X3 348X3 - VIDEO
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Post by aarsen on May 5, 2016 22:37:09 GMT -5
05/05/16 - 4:30 PM Level 10
Bench Press
45X45 95X15 135X10 185X5 225X3
275X1 315X1 330X1 - STRICT - VIDEO
275X6 275X6 275X6 280X6 285X6 - VIDEO
Squat
45X12 88X10 132X8 176X5 220X3
264X1 308X1 328X1
285X6 285X6 285X6 290X6 295X6 - VIDEO
SLDL - on 25kg plate
132X5
220X6 240X6 250X6 264X6 274X6
Incline Bench Press
45X15 95X10 135X5 185X3
225X1 245X1 265X1
205X6 205X6 215X6
Press
45X10 88X6
132X6 132X6 137X6
Pec Deck
125X12 125X12 125X12
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Post by aarsen on May 7, 2016 21:55:47 GMT -5
05/06/16 - 6:00 AM Level 10
Front Squat
45X10 88X8 132X5 176X3
220X3 240X3 260X3
Machine rows
100X8
140X8 160X8 170X8
Lat pulldowns
100X8
140X8 160X8 170X8
Chins - palms facing me
X17 X10 X10
MDBX
65X12
115X8 115X8 115X8 115X8 115X8
Pushdowns machine
42X10 42X10 42X10 42X10 42X10
Preacher curls
20X12
40X8 43X8 43X8 43X8 43X8
Machine curls
35X10 35X10 35X10 35X10 35X10
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Post by aarsen on May 8, 2016 19:12:08 GMT -5
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Post by aarsen on May 12, 2016 8:30:23 GMT -5
05/11/16 - 6:00 AM Level 10
CG bench press
45X40 95X15 135X10 185X5 225X3
275X1 315X1
235X8 245X8 245X8 255X8 255X8
Incline dumbbell bench press
55X8
75X8 75X8 75X8 75X8 80X8
BN press
45X8
95X8 100X8 100X8 105X8 110X8
Pec deck
105X15 105X15 105X15
05/11/16 - 6:00 PM Level 10
Deadlift
132X5 220X3 308X2 352X1 396X1 440X1 - VIDEO
385X6 385X6 385X6 385X6 385X6 - VIDEO
Front Squat - no sleeves - new form
45X10 88X8 132X5 176X3
220X3 240X3
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Post by aarsen on May 12, 2016 21:33:36 GMT -5
05/12/16 - 5:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1
308X1 328X1 338X1
BB rows
45X10 88X8 132X5
172X8 172X8 172X8
Lat pulldowns
100X8
160X8 160X8 160X8
Chins
X20 X13 X11
JM press
45X8 95X8
115X8 125X8 130X8 135X8 135X8
Rope pushdowns machine
42X10 42X10 42X10 42X10 42X10
BB curls
45X8
65X8 70X8 70X8 70X8 75X8
Rope curls machine
35X10 35X10 35X10 35X10 35X10
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Post by aarsen on May 15, 2016 17:16:14 GMT -5
05/13/16 - 6:00 AM Level 10
Front Squat - no knee sleeves - new form
45X10 88X8 132X5 176X3 220X3 240X3
SLDL - on 25kg bumber
132X5 220X3
308X3 308X3 308X3
super drained and tired for some reason. didn't go heavy at all
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Post by aarsen on May 15, 2016 17:23:03 GMT -5
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Post by aarsen on May 16, 2016 21:42:21 GMT -5
05/15/2016 - 6:00 PM Leisure center in Chilliwack
Bench Press
45X40 45X40 45X40 95X15 135X10 185X5 225X3
275X1 315X1 335X1
275X6 275X6 280X6 285X6 290X6 - VIDEO
Squat
45X12 95X10 135X8 185X5 225X3 275X1
315X1 350X1 - VIDEO
285X6 285X6 290X6 295X6 300X6 - VIDEO
SLDL
135X5 225X3
315X6 315X6 315X6 315X6 315X6
Incline Bench press
45X15 95X10 135X8 185X5 225X1
245X1 265X1 275X1
215X6 220X6 225X6
Press
45X10 95X5
135X6 135X6 135X6
Incline dumbbell flys
25X12 25X12 25X12
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Post by aarsen on May 16, 2016 21:55:57 GMT -5
05/16/16 - 5:10 PM Level 10
Front Squat
45X12 88X10 132X8 176X5
220X3 240X3 260X3
T-bar machine rows
100X8
140X8 160X8 170X8
Lat pulldowns machine
100X8
140X8 160X8 180X8
Hammer grip chins
X15 X12 X11
Skull crushers
70X10
108X8 108X8 108X8 108X8 108X8
one arm pushdowns machine
20X10 20X10 20X10 20X10 20X10
Curls with ez bar
70X8
88X8 88X8 88X8 88X8 88X8
rope curls machine
30X10 30X10 30X10 30X10 30X10
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Post by aarsen on May 18, 2016 9:47:54 GMT -5
05/17/16 - 6:00 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1
308X1 352X1
328X2 333X2
SLDL - on 25kg plate
132X5 220X3
308X3 328X3 348X3 353X3 358X3
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Post by aarsen on May 21, 2016 6:16:53 GMT -5
05/19/16 - 6:00 AM Level 10
CG Bench Press
45X40 95X15 135X10 185X5 225X3
275X1 315X1
245X8 245X8 245X8 255X8 265X8 - VIDEO
Dumbbell incline bench
55X8
75X8 75X8 75X8 80X8 80X8
BN Press
45X8
95X8 100X8 105X8 110X8 115X8
Pec Deck
105X15 105X15 105X15
05/21/16 - 5:30 PM Level 10
Deadlift
132X5 220X3 308X2 352X1 396X1 440X1 - SOMETHING TO NOTE - attempt to keep back straight, not doing so just makes the lockout much harder
397X6 397X6 397X6 397X6 397X6 - VIDEO
Front Squat - no sleeves
45X10 88X8 132X5 176X3
220X3 240X3 250X3 - Hard
05/20/16 - 5:10 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 328X1 - SOMETHING TO NOTE - Sink it, cutting depth just makes it harder
Machine t bar rows
100X8
160X8 160X8 180X8
Lat pulldowns machine
100X8
160X8 160X8 160X8
Chins - palms facing me
X15 X12 X11
MDBX
65X12
115X8 115X8 115X8 115X8 115X8
Pushdowns machine
50X10 50X10 50X10 50X10 50X10
Curls with straight bar
45X8
65X8 75X8 80X8 80X8 80X8
machine curls
35X10 35X10 35X10 35X10 35X10
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Post by aarsen on May 21, 2016 6:25:40 GMT -5
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