Iron Revolution, Week 6, Day 3

Paused Speed Squats (8x2, 55%, < 60 second rest intervals)

260/8x2

Bench Press (3x1,85%)

235/1,1,1

Deadlifts (3x1)

485/1, 505/1, 515/1

   *All three reps were solid.

GHR (5x8)

Pull Ups (45; assisted pull up machine)

Triceps Pushdowns (3x30)

Russian Twists (3x30 seconds each)

Iron Revolution, Week 6, Day 2

Squats 

425/1, 440/1, 440/1

Both singles @440 were probably a little high, if I was being honest. This is probably what I am going to target as a third attempt. It wouldn't be a gym PR, but it would be a meet PR. 

Paused Speed Bench (5x3, 50%, 45 seconds rest)

150/5x3

Shoulder Press (3x3)

DB's: 80's/3, 85's/3, 85's/3 (this is actually a 3RM... could have done more reps if I was actually attempting a rep max)

Good Mornings (5x5, SSB)

185/5, 195/5, 205/5, 215/5, 225/5

Chins

45 total reps

JM Press (4x10)

65/10, 70/10, 75/10, 75/10

Hanging Leg Raise (3x8)

Iron Revolution, Week 6, Day 1

Squat (3x1, 85%)

405/1,1,1

Bench (3x2, 95%)

260/1, 265/1, 275/1 

   * 260 moved very well, so I wanted to see where I was with heavier weights. 265 was fast. I also hit 275 for the first time in a while....that might be my third attempt on meet day. 

3-5 Board Bench (3x5)

250/5, 250/5, 260/5

Shrugs (4x10)

Barbell Rows (4x8)

190/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

3x25 yards each hand

100 lb. DBs

Iron Revolution, Week 5, Day 3

Paused Speed Squats (10x2, 50%, 45 second rest intervals)

240/10x2

Bench Press (3x2,80%)

225/2,2,2

Deadlifts (4x1, 87%)

470/1,1,1,1

GHR (25 reps)

Pull Ups (40; assisted pull up machine)

Triceps Pushdowns (4x25)

Ab Wheel (3x10)

Iron Revolution, Week 5, Day 2

Squats 
410/1, 420/1, 435/1

   * The program called for 430/3x2, but after last week I decided to try and get my confidence back and hit some singles. It definitely worked. All three moved very well.

Paused Speed Bench (7x3, 50%, 45 seconds rest)

140/7x3

Shoulder Press (3x5, machine)

Good Mornings (4x5, SSB)

Chins

40 total reps

JM Press (3x12)

65/3x12

Hanging Leg Raise (2x8)

Iron Revolution, Week 5, Day 1

Squat (3x2, 80%)

380/2,2,2

Bench (3x2, 90%)

250/2,2,2

3 Board Bench (3x5)

245/5, 245/5, 245/5

Shrugs (4x8)

Barbell Rows (4x8)

180/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

2x25 yards each hand

90 lb. DBs.....no way to measure yardage, so I exaggerated the distance

* Best session in a long time!

Iron Revolution, Week 4, Day 3

Squats (2x12, 50%)

240/12,12

Bench Press (6x2, 75%)

205/2,2,2,2,2,2

Deadlifts (5x1, 60-90 seconds rest, 85%)

460/5 singles

GHR with 6 second eccentric (3x10)

Pull Ups (35; assisted pull up machine)

Triceps Pushdowns (3x25)

3 Way Planks (2x30 seconds each side)