Training Log Archive: nlewiswalls

Training:

Deadlift:
5 @ 135 lbs.
4 @ 225 lbs.
3, 3, 3, 3, 3 @ 295 lbs.
3 @ 305 lbs.
superset with
18/18/18 SA DB skull crushers @ 20 lbs. (each side)
14/14/14 SA DB overhead triceps ext. @ 20 lbs. (each side)

10/10/10 barbell skull crushers @ 65 lbs.
superset with
15/15/15 air squats @ bodyweight
superset with
6/6/6 SA KB swings @ 53 lbs. (each side)

3/3/3 explosive squat jumps @ 75 lbs.
superset with
3 x 45 sec. side bridges (each side)

10/10/10 CG bench press @ 135 lbs.

3/2/2/2/2 barbell shoulder press @ 135/145/145/145/145 lbs.
superset with
8/8/8/8/8 alternating grip pull ups @ bodyweight

5/5/5/5/5/5 hammer shoulder press @ 90/100/100/100/110/110 lbs. (each side)
superset with
10/10/10 ring supine rows @ bodyweight
10/10/10 cable mid row @ 130 lbs.

15/15/15 DB lateral raises @ 15 lbs. (each side)
8/8/8 DB shrugs @ 90 lbs. (each side)

5 rounds:
30 sec on/30 sec off Jacob's Ladder
(total distance: 351 ft in combined 2:30 work)

Lift in the Garage Gym:

2/2/2/2/2 bench press @ 205 lbs.
superset with
5/5/5/5/5 SA DB concentration curls @ 45 lbs. (each side)

15/15/15 incline push ups (feet elevated)
superset with
25/25/25 sit ups @ bodyweight

3/3/3 explosive squat jumps @ 65 lbs.
superset with
12/12/12 DB hammer curls @ 35 lbs. (each side)

THOR3 Assessment:

Height: 72.5"
Weight: 171 lbs.

Standing Broad Jump (best of 3): 8' 7"
Agility Right: 5.00
Agility Left: 5.08
Trap Bar Deadlift 1RM: 335 lbs.
300m Shuttle 1: 0:58.??
300m Shuttle 2: 1:05.??

Short treadmill run after work to loosen up for tomorrow's THOR3 Assessment. Kept the treadmill on a 0.5% incline and started at 8.0 and ended up building after two miles to about a 9.0 mph.