Had to keep this session short as baby was being a bit crabby. My right knee was acting up again in my top set. Not sure what triggers the clicking, but it drives me nuts.
Prep Phase
Microcycle 4
Session 2
Bodyweight 167.7
Tuesday, 2/4/2020
High Bar Squats
45 x 10 450
95 x 10 950
135 x 10 1350
155 x 10 1550
175 x 7 1225
195 x 4 780
205 x 2 410
195 x 3 585
135 x 7 945
Tonnage 8245
______________________________________________________________________________________
Good session, though I may have pinched something inn my lower back on OHP. feeling a twinge at the moment.
Prep Phase
Microcycle 4
Session 3
Bodyweight 166.8
Thursday, 2/6/2020
Overhead Press
45 x 10
55 x 10
65 x 10
75 x 8
80 x 7
85 x 6
90 x 5
95 x 3
90 x 5
85 x 3
Tonnage 4760
RDL
45 x 10
135 x 6
155 x 6
185 x 6
190 x 6
Tonnage 4440
Dumbbell Bench
43 x 6
43 x 6
43 x 7
43 x 7
Tonnage 1118
Dumbbell Bent Rows
43 x 4
43 x 5
43 x 6
43 x 4
Tonnage 817
Dumbbell Lateral Raise
13 x 10
13 x 7
13 x 5
13 x 5
Tonnage 351
Barbell Tricep Extension
45 x 6
45 x 6
45 x 5
Tonnage 765
Barbell Curl
45 x 7
45 x 7
45 x 6
45 x 5
Tonnage 1125
Chasing Hippolyta Mommy Style
Moderator: Chebass88
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Last edited by DoubleBreastedAmazon on Thu Feb 06, 2020 11:55 pm, edited 1 time in total.
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
My left side is continuing to lag during bench. I can't tell what's driving the imbalance. Dropped curls because I had kinda dragged my feet through the session so I ran out of time.
Prep Phase
Microcycle 4
Session 4
Bodyweight 166.4
Sunday, 2/9/2020
Standard Grip TnG Bench Press
45 x 11 495
95 x 10 950
115 x 8 920
125 x 6 750
135 x 6 810
140 x 4 560
145 x 3 435
150 x 3 450
155 x 2 310
150 x 2 300
145 x 3 435
140 x 4 560
135 5 675
Tonnage 7650
Conventional Deadlift
135 x 10 1350
185 x 10 1850
205 x 7 1435
225 x 6 1350
235 x 5 1175
245 x 4 980
255 x 4 1020
265 x 2 530
225 x 4 900
Tonnage 10590
Prep Phase
Microcycle 4
Session 4
Bodyweight 166.4
Sunday, 2/9/2020
Standard Grip TnG Bench Press
45 x 11 495
95 x 10 950
115 x 8 920
125 x 6 750
135 x 6 810
140 x 4 560
145 x 3 435
150 x 3 450
155 x 2 310
150 x 2 300
145 x 3 435
140 x 4 560
135 5 675
Tonnage 7650
Conventional Deadlift
135 x 10 1350
185 x 10 1850
205 x 7 1435
225 x 6 1350
235 x 5 1175
245 x 4 980
255 x 4 1020
265 x 2 530
225 x 4 900
Tonnage 10590
Last edited by DoubleBreastedAmazon on Sat Feb 15, 2020 11:45 pm, edited 1 time in total.
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Squat only session. Form ohm my heaviest set was weird. Also I've started using my get again on heavy sets occasionally, but each time I have used it so far, I almost stain my right side (obliques, maybe). Not sure what that's all about 
Prep Phase
Microcycle 4
Session 5
Bodyweight 165.3
Tuesday, 2/11/2020
High Bar Squats
45 x 10
95 x 10
135 x 10
155 x 10
185 x 6
195 x 5
205 x 3
215 x 2
225 x 2
135 x 7
Tonnage 8825
______________________________________________________________________________________
Another short session of OHP and curls.
Prep Phase
Microcycle 4
Session 6
Bodyweight 165.6
Wednesday, 2/12/2020
Overhead Press
45 x 10
65 x 10
75 x 8
85 x 5
90 x 5
95 x 4
100 x 2
95 x 3
85 x 5
65 x 8
Tonnage 4385
Dumbbell Curl
23 x 3
23 x 3
23 x 3
23 x 3
Tonnage 276
______________________________________________________________________________________
In other news, my weight is finally dropping more steadily. Still have a long ways to go, but here's the little progress I've made in the weeks. Left is Jan 8 right is Feb 12.
Prep Phase
Microcycle 4
Session 5
Bodyweight 165.3
Tuesday, 2/11/2020
High Bar Squats
45 x 10
95 x 10
135 x 10
155 x 10
185 x 6
195 x 5
205 x 3
215 x 2
225 x 2
135 x 7
Tonnage 8825
______________________________________________________________________________________
Another short session of OHP and curls.
Prep Phase
Microcycle 4
Session 6
Bodyweight 165.6
Wednesday, 2/12/2020
Overhead Press
45 x 10
65 x 10
75 x 8
85 x 5
90 x 5
95 x 4
100 x 2
95 x 3
85 x 5
65 x 8
Tonnage 4385
Dumbbell Curl
23 x 3
23 x 3
23 x 3
23 x 3
Tonnage 276
______________________________________________________________________________________
In other news, my weight is finally dropping more steadily. Still have a long ways to go, but here's the little progress I've made in the weeks. Left is Jan 8 right is Feb 12.
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simonrest
- Objectifies Monotremes
- Posts: 2394
- Joined: Sun Sep 17, 2017 3:37 pm
- Location: Sydney
- Age: 44
Re: Chasing Hippolyta Mommy Style
great to see you logging again.
I've seen your baby on the gram. She's inherited your strength - holding her head up like that at 12 weeks is incredible
I've seen your baby on the gram. She's inherited your strength - holding her head up like that at 12 weeks is incredible
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Prep Phase
Microcycle 4
Session 7
Bodyweight 166.2
Thursday, 2/13/2020
RDL
45 x 10
135 x 6
185 x 6
205 x 6
205 x 4 (grip issues)
Tonnage 4420
Dumbbell Bench
43 x 8
43 x 7
43 x 7
43 x 7
Tonnage 1247
Dumbbell Bent Rows
43 x 5
43 x 5
43 x 4
43 x 4
Tonnage 774
Microcycle 4
Session 7
Bodyweight 166.2
Thursday, 2/13/2020
RDL
45 x 10
135 x 6
185 x 6
205 x 6
205 x 4 (grip issues)
Tonnage 4420
Dumbbell Bench
43 x 8
43 x 7
43 x 7
43 x 7
Tonnage 1247
Dumbbell Bent Rows
43 x 5
43 x 5
43 x 4
43 x 4
Tonnage 774
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Good session. Thinking I'm going to do one two more microcycle of this prep phase and then move onto more specific programming. Think I'll cut it off once in hit 250 on squat, 165 on bench,110 on OHP and 300 on DL. Not sure if I'll train for strength of hypertrophy next. Probably the latter since I'd really like to get my physique back to where it was prepregnancy. On the other hand, I haven't done a strength mesocycle in a long time, so I probably should train that....idk 🤨
Prep Phase
Microcycle 5
Session 1
Bodyweight 165.3
Sunday, 2/16/2020
Standard Grip TnG Bench Press
45 x 10
95 x 10
115 x 8
135 x 7
140 x 5
145 x 4
150 x 3
155 x 2
157.5 x 2
155 x 2
150 x 2
135 x 5
135 x 4
Tonnage 7445
Conventional Deadlift
135 x 10
185 x 10
205 x 9
225 x 7
235 x 6
245 x 5
255 x 4
265 x 3
275 x 2
225 x 5
Tonnage 12745
Prep Phase
Microcycle 5
Session 1
Bodyweight 165.3
Sunday, 2/16/2020
Standard Grip TnG Bench Press
45 x 10
95 x 10
115 x 8
135 x 7
140 x 5
145 x 4
150 x 3
155 x 2
157.5 x 2
155 x 2
150 x 2
135 x 5
135 x 4
Tonnage 7445
Conventional Deadlift
135 x 10
185 x 10
205 x 9
225 x 7
235 x 6
245 x 5
255 x 4
265 x 3
275 x 2
225 x 5
Tonnage 12745
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Prep Phase
Microcycle 5
Session 2
Bodyweight 166.2
Monday, 2/17/2020
Dumbbell Curl
23 x 5 115
23 x 5 115
23 x 5 115
23 x 5 115
Tonnage 460
Dumbbell Lateral Raise
13 x 10 130
13 x 10 130
13 x 10 130
13 x 10 130
Tonnage 520
Dumbbell Tricep Extension
13 x 9 117
13 x 10 130
13 x 10 130
13 x 10 130
Tonnage 507
Banded Face Pulls
Thin orange x 10 x 4
Microcycle 5
Session 2
Bodyweight 166.2
Monday, 2/17/2020
Dumbbell Curl
23 x 5 115
23 x 5 115
23 x 5 115
23 x 5 115
Tonnage 460
Dumbbell Lateral Raise
13 x 10 130
13 x 10 130
13 x 10 130
13 x 10 130
Tonnage 520
Dumbbell Tricep Extension
13 x 9 117
13 x 10 130
13 x 10 130
13 x 10 130
Tonnage 507
Banded Face Pulls
Thin orange x 10 x 4
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Prep Phase
Microcycle 5
Session 3
Bodyweight 164.8
Tuesday, 2/18/2020
High Bar Squats
45 x 10
95 x 10
135 x 10
155 x 10
185 x 8
205 x 5
215 x 4
225 x 3
235 x 1
235 x 1
225 x 2
185 x 6
135 x 5
Tonnage 11045
y5e8cc1bg3tn
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 4
Bodyweight 165.3
Wednesday, 2/19/2020
Overhead Press
45 x 10
65 x 10
75 x 9
85 x 4
90 x 4
95 x 3
Tonnage 2760
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 5
Bodyweight 165.1
Thursday, 2/20/2020
Overhead Press
45 x 10
65 x 10
85 x 6
90 x 6
95 x 5
100 x 2
Tonnage 2825
Dumbbell Bench
33 x 12
33 x 15
43 x 13
43 x 13
Tonnage 2009
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 6
Bodyweight 164.9
Friday, 2/21/2020
RDL
45 x 10
155 x 6
185 x 6
195 x 6
210 x 6
Tonnage 4920
Dumbbell Tricep Extension
45 x 5
45 x 6
45 x 6
Tonnage 765
Barbell Curl
45 x 8
45 x 6
45 x 6
45 x 6
Tonnage 1170
13 x
Dumbbell Bent Rows
33 x 8
33 x 8
33 x 6
33 x 6
Tonnage 924
Microcycle 5
Session 3
Bodyweight 164.8
Tuesday, 2/18/2020
High Bar Squats
45 x 10
95 x 10
135 x 10
155 x 10
185 x 8
205 x 5
215 x 4
225 x 3
235 x 1
235 x 1
225 x 2
185 x 6
135 x 5
Tonnage 11045
y5e8cc1bg3tn
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 4
Bodyweight 165.3
Wednesday, 2/19/2020
Overhead Press
45 x 10
65 x 10
75 x 9
85 x 4
90 x 4
95 x 3
Tonnage 2760
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 5
Bodyweight 165.1
Thursday, 2/20/2020
Overhead Press
45 x 10
65 x 10
85 x 6
90 x 6
95 x 5
100 x 2
Tonnage 2825
Dumbbell Bench
33 x 12
33 x 15
43 x 13
43 x 13
Tonnage 2009
________________________________________________________________________________
Prep Phase
Microcycle 5
Session 6
Bodyweight 164.9
Friday, 2/21/2020
RDL
45 x 10
155 x 6
185 x 6
195 x 6
210 x 6
Tonnage 4920
Dumbbell Tricep Extension
45 x 5
45 x 6
45 x 6
Tonnage 765
Barbell Curl
45 x 8
45 x 6
45 x 6
45 x 6
Tonnage 1170
13 x
Dumbbell Bent Rows
33 x 8
33 x 8
33 x 6
33 x 6
Tonnage 924
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Bench might be stalling. I'll be deloading and starting a new mesocycle, probably strength focused, shortly, so it's alright if I've reached asymptote. DL on the other hand seems to still be moving back up.
Prep Phase
Microcycle 6
Session 1
Bodyweight 164.8
Sunday, 2/23/2020
Standard Grip TnG Bench Press
45 x 10
95 x 10
120 x 8
135 x 7
140 x 5
145 x 4
150 x 2
150 x 3
155 x 2
160 x 1
165 x 1
140 x 4
140 x 4
140 x 3
Tonnage 7510
Conventional Deadlift
135 x 10
185 x 10
205 x 10
225 x 8
235 x 7
245 x 6
255 x 5
265 x 4
275 x 3
275 x 2
285 x 2
Tonnage 14445
_____________________________________________________________________________________
Prep Phase
Microcycle 6
Session 2
Bodyweight 164.7
Monday, 2/24/2020
Barbell Curl
45 x 7
23 x 6
23 x 6
23 x 5
Tonnage 706
Dumbbell Lateral Raise
13 x 10
13 x 10
13 x 10
13 x 10
Tonnage 520
Dumbbell Tricep Extension
13 x 10
13 x 10
13 x 8
13 x 9
Tonnage 481
Banded Face Pulls
Thin orange x 12 x 4
Tonnage
Prep Phase
Microcycle 6
Session 1
Bodyweight 164.8
Sunday, 2/23/2020
Standard Grip TnG Bench Press
45 x 10
95 x 10
120 x 8
135 x 7
140 x 5
145 x 4
150 x 2
150 x 3
155 x 2
160 x 1
165 x 1
140 x 4
140 x 4
140 x 3
Tonnage 7510
Conventional Deadlift
135 x 10
185 x 10
205 x 10
225 x 8
235 x 7
245 x 6
255 x 5
265 x 4
275 x 3
275 x 2
285 x 2
Tonnage 14445
_____________________________________________________________________________________
Prep Phase
Microcycle 6
Session 2
Bodyweight 164.7
Monday, 2/24/2020
Barbell Curl
45 x 7
23 x 6
23 x 6
23 x 5
Tonnage 706
Dumbbell Lateral Raise
13 x 10
13 x 10
13 x 10
13 x 10
Tonnage 520
Dumbbell Tricep Extension
13 x 10
13 x 10
13 x 8
13 x 9
Tonnage 481
Banded Face Pulls
Thin orange x 12 x 4
Tonnage
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DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Tuesday, 2/25/2020
High Bar Squats
45 x 10 450
95 x 10 950
135 x 10 1350
155 x 10 1550
185 x 8 1480
205 x 4 820
215 x 5 1075
225 x 3 675
235 x 1 235
240 x 1 240
225 x 2 450
185 x 5 925
135 x 9 1215
Tonnage 11415 0
______________________________________________________________________________________
Friday, 2/28/2020
Overhead Press
45 x 10 10 10 450
65 x 10 10 10 650
75 x 8 600
85 x 7 595
90 x 5 450
95 x 4 380
100 x 2 200
102.5 x 1 102.5
95 x 3 285
75 x 6 450
75 x 5 375
Tonnage 4537.5 0
Dumbbell Bench
33 x 16 528
33 x 16 528
33 x 15 495
33 x 10 330
Tonnage 1881
______________________________________________________________________________________
Sunday, 3/1/2020
RDL
45 x 10 450
135 x 6 810
155 x 6 930
185 x 6 1110
205 x 6 1230
215 x 6 1290
Tonnage 5820
Dumbbell Tricep Extension
45 x 7 315
45 x 8 360
45 x 7 315
Tonnage 990
Barbell Curl
45 x 8 360
45 x 7 315
45 x 8 360
45 x 7 315
Tonnage 1350
13 x 11 0
Dumbbell Bent Rows
33 x 7 231
33 x 7 231
33 x 7 231
33 x 7 231
Tonnage 924
______________________________________________________________________________________
Monday, 3/2/2020
Standard Grip TnG Bench Press Target
45 x 10 450
95 x 10 950
115 x 8 920
135 x 6 810
140 x 5 700
145 x 4 580
150 x 2 300
155 x 2 310
160 x 1 160
155 x 1 155
135 x 4 540
135 x 4 540
135 x 2 270
Tonnage 6685
______________________________________________________________________________________
Wednesday, 3/4/2020
Conventional Deadlift
135 x 10 1350
185 x 10 1850
205 x 10 2050
225 x 8 1800
245 x 7 1715
265 x 4 1060
275 x 3 825
295 x 1 295
300 x 1 300
275 x 2 550
225 x 6 1350
Tonnage 13145
High Bar Squats
45 x 10 450
95 x 10 950
135 x 10 1350
155 x 10 1550
185 x 8 1480
205 x 4 820
215 x 5 1075
225 x 3 675
235 x 1 235
240 x 1 240
225 x 2 450
185 x 5 925
135 x 9 1215
Tonnage 11415 0
______________________________________________________________________________________
Friday, 2/28/2020
Overhead Press
45 x 10 10 10 450
65 x 10 10 10 650
75 x 8 600
85 x 7 595
90 x 5 450
95 x 4 380
100 x 2 200
102.5 x 1 102.5
95 x 3 285
75 x 6 450
75 x 5 375
Tonnage 4537.5 0
Dumbbell Bench
33 x 16 528
33 x 16 528
33 x 15 495
33 x 10 330
Tonnage 1881
______________________________________________________________________________________
Sunday, 3/1/2020
RDL
45 x 10 450
135 x 6 810
155 x 6 930
185 x 6 1110
205 x 6 1230
215 x 6 1290
Tonnage 5820
Dumbbell Tricep Extension
45 x 7 315
45 x 8 360
45 x 7 315
Tonnage 990
Barbell Curl
45 x 8 360
45 x 7 315
45 x 8 360
45 x 7 315
Tonnage 1350
13 x 11 0
Dumbbell Bent Rows
33 x 7 231
33 x 7 231
33 x 7 231
33 x 7 231
Tonnage 924
______________________________________________________________________________________
Monday, 3/2/2020
Standard Grip TnG Bench Press Target
45 x 10 450
95 x 10 950
115 x 8 920
135 x 6 810
140 x 5 700
145 x 4 580
150 x 2 300
155 x 2 310
160 x 1 160
155 x 1 155
135 x 4 540
135 x 4 540
135 x 2 270
Tonnage 6685
______________________________________________________________________________________
Wednesday, 3/4/2020
Conventional Deadlift
135 x 10 1350
185 x 10 1850
205 x 10 2050
225 x 8 1800
245 x 7 1715
265 x 4 1060
275 x 3 825
295 x 1 295
300 x 1 300
275 x 2 550
225 x 6 1350
Tonnage 13145
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Catching up!
Week 1
Monday, 3/16/2020
Low Bar Squats
45 x 10
95 x 5
135 x 4
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Tonnage 6865
Dumbbell Overhead Press
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 6
Tonnage 984
Assisted Chin-ups
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 3/19/2020
Wide Grip Bench
45 x 10
85 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Tonnage 6050
Front Squats
45 x 10
95 x 5
125 x 7
110 x 7
110 x 7
110 x 7
110 x 7
Tonnage 4880
Barbell Bent Rows
95 x 5
95 x 5
95 x 5
1425
Banded Flys
Thin Red Band x 11
Thin Red Band x 11
Thin Red Band x 11
Hammer Curls
24 x 6
24 x 6
24 x 5
408
Saturday, 3/21/2020
Deadlift
135 x 9
185 x 5
205 x 3
225 5
225 5
225 5
225 5
225 5
225 4
9280
Overhead Press
45 x 10
65 x 5
75 x 7
75 x 7
75 x 7
75 x 7
75 x 7
Tonnage 3400
Paused Low Bar
75 x 9
135 x 7
135 x 7
135 x 7
Tonnage 3510
Monday, 3/23/2020
Close Grip Bench
45 x 10
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Tonnage 6435
Sling Shot Bench
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
Tonnage 5635
Snatch Grip Deadlift
135 x 3
135 x 5
150 x 7
150 x 7
150 x 7
150 x 7
Tonnage 5280
Week 2
Wednesday, 3/25/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
Tonnage 6680
Dumbbell Overhead Press
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
Tonnage 2016
Chin-ups
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 16
Thin Green Band x 18
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 12
Thin Green Band x 14
Thursday, 3/26/2020
Wide Grip Bench
45 x 10
95 x 5
125 x 4
125 x 3
125 x 4
125 x 4
125 x 4
125 x 4
125 x 3
Tonnage 4175
Front Squats
45 x 8
95 x 5
107.5 x 7
120 x 6
120 x 7
120 x 6
120 x 6
Tonnage 4587.5
Barbell Bent Rows
95 x 5
95 x 5
95 x 5
Tonnage 1425
Banded Flys
Thin Red Band x 14
Thin Red Band x 14
Thin Red Band x 14
Hammer Curls
24 x 6
24 x 6
24 x 6
Tonnage 432
Saturday, 3/28/2020
Deadlift
135 x 10
185 x 4
205 x 3
225 x 2
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
Tonnage 9875
Close Grip Bench
45 x 10
95 x 5
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
Tonnage 5965
Paused Low Bar
45 x 10
95 x 4
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
Tonnage 5870
Monday, 3/30/2020
Overhead Press
45 x 10
65 x 5
75 x 3
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
Tonnage 3040
Sling Shot Bench
45 x 10
95 x 4
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 14
Tonnage 9330
Snatch Grip Deadlift
135 x 5
155 x 3
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 8
Tonnage 5495
Week 1
Monday, 3/16/2020
Low Bar Squats
45 x 10
95 x 5
135 x 4
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Tonnage 6865
Dumbbell Overhead Press
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 6
Tonnage 984
Assisted Chin-ups
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 3/19/2020
Wide Grip Bench
45 x 10
85 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Tonnage 6050
Front Squats
45 x 10
95 x 5
125 x 7
110 x 7
110 x 7
110 x 7
110 x 7
Tonnage 4880
Barbell Bent Rows
95 x 5
95 x 5
95 x 5
1425
Banded Flys
Thin Red Band x 11
Thin Red Band x 11
Thin Red Band x 11
Hammer Curls
24 x 6
24 x 6
24 x 5
408
Saturday, 3/21/2020
Deadlift
135 x 9
185 x 5
205 x 3
225 5
225 5
225 5
225 5
225 5
225 4
9280
Overhead Press
45 x 10
65 x 5
75 x 7
75 x 7
75 x 7
75 x 7
75 x 7
Tonnage 3400
Paused Low Bar
75 x 9
135 x 7
135 x 7
135 x 7
Tonnage 3510
Monday, 3/23/2020
Close Grip Bench
45 x 10
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
Tonnage 6435
Sling Shot Bench
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
Tonnage 5635
Snatch Grip Deadlift
135 x 3
135 x 5
150 x 7
150 x 7
150 x 7
150 x 7
Tonnage 5280
Week 2
Wednesday, 3/25/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
207.5 x 4
Tonnage 6680
Dumbbell Overhead Press
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
24 x 7
Tonnage 2016
Chin-ups
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Thick orange band x 3
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 16
Thin Green Band x 18
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 12
Thin Green Band x 14
Thursday, 3/26/2020
Wide Grip Bench
45 x 10
95 x 5
125 x 4
125 x 3
125 x 4
125 x 4
125 x 4
125 x 4
125 x 3
Tonnage 4175
Front Squats
45 x 8
95 x 5
107.5 x 7
120 x 6
120 x 7
120 x 6
120 x 6
Tonnage 4587.5
Barbell Bent Rows
95 x 5
95 x 5
95 x 5
Tonnage 1425
Banded Flys
Thin Red Band x 14
Thin Red Band x 14
Thin Red Band x 14
Hammer Curls
24 x 6
24 x 6
24 x 6
Tonnage 432
Saturday, 3/28/2020
Deadlift
135 x 10
185 x 4
205 x 3
225 x 2
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
Tonnage 9875
Close Grip Bench
45 x 10
95 x 5
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
Tonnage 5965
Paused Low Bar
45 x 10
95 x 4
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
Tonnage 5870
Monday, 3/30/2020
Overhead Press
45 x 10
65 x 5
75 x 3
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
Tonnage 3040
Sling Shot Bench
45 x 10
95 x 4
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 14
Tonnage 9330
Snatch Grip Deadlift
135 x 5
155 x 3
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 8
Tonnage 5495
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Overall a good week! Still struggling to accurately judge RIR, so I've been throwing in AMRAP sets here and there to figure it out.
Week 3
Wednesday, 4/1/2020
Low Bar Squats
45 x 10 450
95 x 5 475
135 x 3 405
185 x 2 370
205 x 1 205
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
Tonnage 7185
Dumbbell Overhead Press
26.5 x 6 159
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 11 291.5
26.5 x 8 212
Tonnage 1722.5
Chin-ups
Thick orange band x 4
Thick orange band x 4
Thick orange band x 4
Thick orange band x 3
Face Pulls
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 4/2/2020
Wide Grip Bench
45 x 10 450
95 x 5 475
125 x 3 375
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
Tonnage 3775
Front Squats
45 x 10 450
95 x 5 475
130 x 5 650
130 x 5 650
130 x 5 650
130 x 5 650
Tonnage 3525
Barbell Bent Rows
95 x 5 475
95 x 5 475
95 x 5 475
95 x 5 475
95 x 5 475
Tonnage 1900
Banded Flys
Thin Red and Thin Orange Band x 10
Green Band x 10
Green Band x 9
Green Band x 9
Hammer Curls
24 x 6 144
24 x 5 120
24 x 5 120
24 x 5 120
Tonnage 504
Saturday, 4/4/2020
Deadlift
135 x 10 1350
185 x 5 925
215 x 3 645
245 x 1 245
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
Tonnage 7845
Close Grip Bench
45 x 10 450
95 x 5 475
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 9 1057.5
117.5 x 0
Tonnage 5507.5
Paused Low Bar
45 x 10 450
95 x 5 475
135 x 3 405
150 x 5 750
150 x 5 750
150 x 5 750
150 x 5 750
150 x 5 750
150 x 0
Tonnage 5080
Monday, 4/6/2020
Overhead Press
45 x 10 450
65 x 5 325
75 x 4 300
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
Tonnage 2695
Sling Shot Bench
45 x 10 450
95 x 5 475
115 x 3 345
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 11 1512.5
Tonnage 7595
Snatch Grip Deadlift
135 x 5 675
155 x 3 465
170 x 5 850
170 x 5 850
170 x 5 850
170 x 5 850
170 x 5 850
Tonnage 5390
Week 3
Wednesday, 4/1/2020
Low Bar Squats
45 x 10 450
95 x 5 475
135 x 3 405
185 x 2 370
205 x 1 205
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
220 x 3 660
Tonnage 7185
Dumbbell Overhead Press
26.5 x 6 159
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 5 132.5
26.5 x 11 291.5
26.5 x 8 212
Tonnage 1722.5
Chin-ups
Thick orange band x 4
Thick orange band x 4
Thick orange band x 4
Thick orange band x 3
Face Pulls
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Thin Green Band x 11
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 4/2/2020
Wide Grip Bench
45 x 10 450
95 x 5 475
125 x 3 375
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
137.5 x 3 412.5
Tonnage 3775
Front Squats
45 x 10 450
95 x 5 475
130 x 5 650
130 x 5 650
130 x 5 650
130 x 5 650
Tonnage 3525
Barbell Bent Rows
95 x 5 475
95 x 5 475
95 x 5 475
95 x 5 475
95 x 5 475
Tonnage 1900
Banded Flys
Thin Red and Thin Orange Band x 10
Green Band x 10
Green Band x 9
Green Band x 9
Hammer Curls
24 x 6 144
24 x 5 120
24 x 5 120
24 x 5 120
Tonnage 504
Saturday, 4/4/2020
Deadlift
135 x 10 1350
185 x 5 925
215 x 3 645
245 x 1 245
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
260 x 3 780
Tonnage 7845
Close Grip Bench
45 x 10 450
95 x 5 475
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 5 587.5
117.5 x 9 1057.5
117.5 x 0
Tonnage 5507.5
Paused Low Bar
45 x 10 450
95 x 5 475
135 x 3 405
150 x 5 750
150 x 5 750
150 x 5 750
150 x 5 750
150 x 5 750
150 x 0
Tonnage 5080
Monday, 4/6/2020
Overhead Press
45 x 10 450
65 x 5 325
75 x 4 300
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
90 x 3 270
Tonnage 2695
Sling Shot Bench
45 x 10 450
95 x 5 475
115 x 3 345
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 5 687.5
137.5 x 11 1512.5
Tonnage 7595
Snatch Grip Deadlift
135 x 5 675
155 x 3 465
170 x 5 850
170 x 5 850
170 x 5 850
170 x 5 850
170 x 5 850
Tonnage 5390
-
DoubleBreastedAmazon
- Registered User
- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
- Location: Portland, OR
- Age: 38
- Contact:
Re: Chasing Hippolyta Mommy Style
Been bad about updating this log - but I guess it doesn't really matter... Anyhow. I am currently in Week 7 of A2S 2.0; this is a deload week. I've been enjoying the program so far and am excited to start pushing into more intense training after the deload. I haven't been following the program to a t, but I have mostly been sticking to the prescription.
Week 4
Wednesday, 4/8/2020
Low Bar Squats
45 x 10
95 x 5
135 x 4
185 x 3
202.5 x 5
202.5 x 5
202.5 x 5
202.5 x 5
202.5 x 5
Tonnage 7082.5
Dumbbell Overhead Press
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
Tonnage 1400
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 10
Thin Green Band x
Banded Push Downs
Thin Green Band x 9
Thin Green Band x 9
Thin Green Band x 10
Thursday, 4/9/2020
Wide Grip Bench
45 x 11
95 x 5
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 10
Tonnage 6940
Front Squats
45 x 10
95 x 5
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
Tonnage 4950
Barbell Bent Rows
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
2850
Banded Flys
Green Band x 10
Green Band x 10
Green Band x 10
Green Band x 8
Hammer Curls
24 x 6
24 x 6
24 x 6
24 x 6
576
Saturday, 4/11/2020
Deadlift
135 x 10
185 x 5
215 x 3
235.5 x 5
235.5 x 5
235.5 x 5
235.5 x 5
235.5 x 5
237.5 x 5
Tonnage 9995
Close Grip Bench
45 x 10
95 x 5
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
105 x 11
Tonnage 5755
Paused Low Bar
45 x 10
95 x 5
132.5 x 7
132.5 x 7
132.5 x 7
132.5 x 7
Tonnage 4635
Monday, 4/13/2020
Overhead Press
45 x 10
65 x 5
75 x 3
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
Tonnage 3062.5
Sling Shot Bench
45 x 10
95 x 5
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
Tonnage 7050
Tuesday, 4/14/2020
Snatch Grip Deadlift
45 x 10
135 x 5
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
Tonnage 7530
Week 5
Wednesday, 4/15/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 3
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
Tonnage 6985
Dumbbell Overhead Press
25.5 x 7
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
Tonnage 1555.5
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band 5
Face Pulls
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Banded Push Downs
Thin Red Band x 11
Thin Red Band x 11
Thin Red Band x 10
Thin Green Band x 6
Thursday, 4/16/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 7
Tonnage 5455
Front Squats
45 x 10
95 x 5
125 x 6
125 x 6
125 x 6
125 x 6
Tonnage 3925
Barbell Bent Rows
95 x 7
95 x 7
95 x 6
95 x 5
95 x 5
2850
Banded Flys
Green Band x 12
Green Band x 11
Green Band x 11
Green Band x 11
Hammer Curls
24 x 7
24 x 7
24 x 6
24 x 6
624
Saturday, 4/18/2020
Deadlift
135 x 10
185 x 5
225 x 3
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
Tonnage 9010
Close Grip Bench
45 x 10
95 x 5
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
115 x 9
Tonnage 6100
Paused Low Bar
45 x 10
95 x 5
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
Tonnage 7015
Monday, 4/20/2020
Overhead Press
45 x 10
65 x 5
80 x 3
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
Tonnage 3815
Sling Shot Bench
45 x 10
95 x 5
115 x 3
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 11
Tonnage 7850
Snatch Grip Deadlift
135 x 5
155 x 3
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
Tonnage 6990
Week 6
Wednesday, 4/22/2020
Low Bar Squats
45 x 9
95 x 5
135 x 3
185 x 3
215 x 2
232.5 x 2
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
Tonnage 6920
Dumbbell Overhead Press
29.25 x 6
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 8
Tonnage 1579.5
Chin-ups
Thick orange band x 5
Thick orange band x 6
Thick orange band x 5
Thick orange band x 4
Thick orange band x 4
Thick orange band x 4
Face Pulls
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 4/23/2020
Wide Grip Bench
45 x 10
95 x 6
115 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
Tonnage 5077.5
Front Squats
45 x 5
95 x 5
115 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Tonnage 5095
Barbell Bent Rows
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
3325
Banded Flys
Green Band x 12
Green Band x 12
Green Band x 12
Green Band x 12
Hammer Curls
24 x 7
24 x 7
24 x 7
24 x 6
648
Saturday, 4/25/2020
Deadlift
135 x 10
185 x 5
225 x 3
245 x 1
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
Tonnage 8865
Close Grip Bench
45 x 6
95 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Tonnage 4495
Paused Low Bar
45 x 10
95 x 5
135 x 3
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
Tonnage 6055
Monday, 4/27/2020
Overhead Press
45 x 10
65 x 5
85 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 5
Tonnage 4070
Sling Shot Bench
45 x 10
95 x 5
135 x 3
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
Tonnage 6667.5
Snatch Grip Deadlift
135 x 10
155 x 3
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 10
Tonnage 7940
Week 4
Wednesday, 4/8/2020
Low Bar Squats
45 x 10
95 x 5
135 x 4
185 x 3
202.5 x 5
202.5 x 5
202.5 x 5
202.5 x 5
202.5 x 5
Tonnage 7082.5
Dumbbell Overhead Press
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
25 x 7
Tonnage 1400
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Face Pulls
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 10
Thin Green Band x
Banded Push Downs
Thin Green Band x 9
Thin Green Band x 9
Thin Green Band x 10
Thursday, 4/9/2020
Wide Grip Bench
45 x 11
95 x 5
115 x 3
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 10
Tonnage 6940
Front Squats
45 x 10
95 x 5
115 x 7
115 x 7
115 x 7
115 x 7
115 x 7
Tonnage 4950
Barbell Bent Rows
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
2850
Banded Flys
Green Band x 10
Green Band x 10
Green Band x 10
Green Band x 8
Hammer Curls
24 x 6
24 x 6
24 x 6
24 x 6
576
Saturday, 4/11/2020
Deadlift
135 x 10
185 x 5
215 x 3
235.5 x 5
235.5 x 5
235.5 x 5
235.5 x 5
235.5 x 5
237.5 x 5
Tonnage 9995
Close Grip Bench
45 x 10
95 x 5
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
105 x 11
Tonnage 5755
Paused Low Bar
45 x 10
95 x 5
132.5 x 7
132.5 x 7
132.5 x 7
132.5 x 7
Tonnage 4635
Monday, 4/13/2020
Overhead Press
45 x 10
65 x 5
75 x 3
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
Tonnage 3062.5
Sling Shot Bench
45 x 10
95 x 5
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7
Tonnage 7050
Tuesday, 4/14/2020
Snatch Grip Deadlift
45 x 10
135 x 5
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
152.5 x 7
Tonnage 7530
Week 5
Wednesday, 4/15/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 3
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
212.5 x 4
Tonnage 6985
Dumbbell Overhead Press
25.5 x 7
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
25.5 x 6
Tonnage 1555.5
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band 5
Face Pulls
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Thin Green Band + Thin Orange Band x 10
Banded Push Downs
Thin Red Band x 11
Thin Red Band x 11
Thin Red Band x 10
Thin Green Band x 6
Thursday, 4/16/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 7
Tonnage 5455
Front Squats
45 x 10
95 x 5
125 x 6
125 x 6
125 x 6
125 x 6
Tonnage 3925
Barbell Bent Rows
95 x 7
95 x 7
95 x 6
95 x 5
95 x 5
2850
Banded Flys
Green Band x 12
Green Band x 11
Green Band x 11
Green Band x 11
Hammer Curls
24 x 7
24 x 7
24 x 6
24 x 6
624
Saturday, 4/18/2020
Deadlift
135 x 10
185 x 5
225 x 3
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4
Tonnage 9010
Close Grip Bench
45 x 10
95 x 5
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
115 x 9
Tonnage 6100
Paused Low Bar
45 x 10
95 x 5
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
Tonnage 7015
Monday, 4/20/2020
Overhead Press
45 x 10
65 x 5
80 x 3
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
Tonnage 3815
Sling Shot Bench
45 x 10
95 x 5
115 x 3
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 11
Tonnage 7850
Snatch Grip Deadlift
135 x 5
155 x 3
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
Tonnage 6990
Week 6
Wednesday, 4/22/2020
Low Bar Squats
45 x 9
95 x 5
135 x 3
185 x 3
215 x 2
232.5 x 2
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
232.5 x 3
Tonnage 6920
Dumbbell Overhead Press
29.25 x 6
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 5
29.25 x 8
Tonnage 1579.5
Chin-ups
Thick orange band x 5
Thick orange band x 6
Thick orange band x 5
Thick orange band x 4
Thick orange band x 4
Thick orange band x 4
Face Pulls
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Thin Green Band + Thin Orange Band x 15
Banded Push Downs
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thin Green Band x 10
Thursday, 4/23/2020
Wide Grip Bench
45 x 10
95 x 6
115 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 3
Tonnage 5077.5
Front Squats
45 x 5
95 x 5
115 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Tonnage 5095
Barbell Bent Rows
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
3325
Banded Flys
Green Band x 12
Green Band x 12
Green Band x 12
Green Band x 12
Hammer Curls
24 x 7
24 x 7
24 x 7
24 x 6
648
Saturday, 4/25/2020
Deadlift
135 x 10
185 x 5
225 x 3
245 x 1
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
Tonnage 8865
Close Grip Bench
45 x 6
95 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Tonnage 4495
Paused Low Bar
45 x 10
95 x 5
135 x 3
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5
Tonnage 6055
Monday, 4/27/2020
Overhead Press
45 x 10
65 x 5
85 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 5
Tonnage 4070
Sling Shot Bench
45 x 10
95 x 5
135 x 3
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
Tonnage 6667.5
Snatch Grip Deadlift
135 x 10
155 x 3
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 10
Tonnage 7940
-
DoubleBreastedAmazon
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- Posts: 366
- Joined: Fri Nov 24, 2017 6:29 pm
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Re: Chasing Hippolyta Mommy Style
Been bad at updating this log. Overall the program is going well, though squat might be petering out.
Week 7 - DELOAD
Thursday, 4/30/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
172.5 x 4
172.5 x 4
172.5 x 4
172.5 x 4
Tonnage 4090
Dumbbell Overhead Press
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
Tonnage 562.5
Chin-ups
Thick orange band x 4
Thick orange band x 4
WG Pull ups
Thick orange band x 4
Thick orange band x 3
Friday, 5/1/2020
Wide Grip Bench
45 x 10
95 x 3
95 x 3
95 x 3
95 x 3
115 x 4
110 x 5
Tonnage 2600
Front Squats
45 x 10
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Tonnage 2825
Sunday, 5/3/2020
Deadlift
135 x 5
185 x 3
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Tonnage 7380
Close Grip Bench
45 x 10
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Tonnage 2637.5
Paused Low Bar
45 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Tonnage 2425
Overhead Press
45 x 5
80 4
70 x 5
70 x 5
70 x 5
Tonnage 1595
Week 8
Wednesday, 5/6/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
200 x 1
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
Tonnage 7060
Dumbbell Overhead Press
27.5 x 7
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
Tonnage 1182.5
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Dumbbell Lateral Raises
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8
Tonnage 400
Banded Tricep Extension
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Alternating DubmbelL Curl - Giant Set
12.5 x 13
12.5 x 11
12.5 x 10
12.5 x 10
Tonnage 550
Total Reps 44
Thursday, 05/07/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
125 x 2
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 7
Tonnage 5232.5
Front Squats
45 x 10
95 x 5
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
120 x 10
Tonnage 5725
Wide Grip Pull Ups
Orange Band x 4
Orange Band x 3
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Flat Dumbbell Flys
12.5 x 17
13.5 x 15
13.5 x 15
13.5 x 15
Tonnage 820
Close Grip Barbell Curls
45 x 5
45 x 5
45 x 5
45 x 5
Tonnage 900
Saturday, 05/09/2020
Deadlift
135 x 10
185 x 5
225 x 3
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
Tonnage 9950
Close Grip Bench
45 x 10
95 x 5
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
Tonnage 4975
Paused Low Bar
45 x 10
95 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
Tonnage 5295
2 Arm Dumbell Row
33.5 x 7
33.5 x 6
33.5 x 7
33.5 x 7
33.5 x 4
Tonnage 1038.5
Banded Push Downs
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Reverse Grip Alternating Curl
12.5 x 7
12.5 x 7
12.5 x 7
Tonnage 262.5
Monday, 5/11/2020
Overhead Press
45 x 10
65 x 5
75 x 3
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 8
Tonnage 4500
Sling Shot Bench
45 x 10
95 x 5
115 x 3
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 11
Tonnage 7850
Snatch Grip Deadlift
135 x 5
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
Tonnage 7290
Chin-ups
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Thick orange band x 3
Dumbbell Lateral Raises
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 6
Tonnage 475
Week 9
Wednesday, 5/13/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
Tonnage 6735
Dumbbell Overhead Press
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 10
Tonnage 1350
Chin-ups
Thick orange band x 6
Thick orange band x 6
Thick orange band x 6
Thick orange band x 6
Thick orange band x 5
Dumbbell Lateral Raises
12.5 x 9
12.5 x 9
12.5 x 9
12.5 x 9
Tonnage 450
Banded Tricep Extension
Thin Red Band x 10
Thin Red Band x 10
Thin Red Band x 10
Thin Red Band x 10
Alternating Dumbbell Curl - Giant Set
12.5 x 15
12.5 x 13
12.5 x 12
12.5 x 9
12.5 x 8
Tonnage 712.5
Total Reps 57
Thursday, 05/14/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
135 x 2
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 6
Tonnage 5020
Front Squats
45 x 10
95 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
Tonnage 5475
Wide Grip Pull Ups
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Flat Dumbbell Flys
15 x 14
15 x 13
15 x 12
15 x 12
Tonnage 765
Close Grip Barbell Curls
45 x 7
45 x 6
45 x 6
45 x 6
Tonnage 1125
Saturday, 05/16/2020
Deadlift
135 x 10
185 x 5
225 x 2
255 x 1
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
Tonnage 8702.5
Close Grip Bench
45 x 10
95 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 8
Tonnage 5485
Paused Low Bar
45 x 10
95 x 5
135 x 3
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
Tonnage 5142.5
2 Arm Dumbbell Row
33.5 x 9
33.5 x 8
33.5 x 8
33.5 x 8
33.5 x 8
Tonnage 1373.5
Banded Push Downs
Thin Green Band x 12
Thin Green Band x 13
Thin Green Band x 14
Reverse Grip Alternating Curl
12.5 x 8
12.5 x 8
12.5 x 8
Tonnage 300
Monday, 5/18/2020
Overhead Press
45 x 10
65 x 5
75 x 3
85 x 2
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 5
Tonnage 4210
Sling Shot Bench
45 x 10
95 x 5
135 x 3
155 x 2
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 8
Tonnage 7910
Snatch Grip Deadlift
45 x 10
135 x 5
155 x 3
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
Tonnage 5840
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 10
12.5 x 10
12.5 x 9
12.5 x 9
12.5 x 8
Tonnage 575
Week 10
Wednesday, 5/20/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
225 x 1
247.5 x 2
247.5 x 2
247.5 x 2
247.5 x 2
247.5 x 2
Tonnage 4605
Dumbbell Overhead Press
44.5 x 1
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 6
Tonnage 1169.5
Chin-ups
Thick orange band x 6
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 11
12.5 x 11
12.5 x 11
12.5 x 9
Tonnage 525
Banded Tricep Extension
Thin Red Band x 12
Thin Red Band x 12
Thin Red Band x 12
Thin Red Band x 12
Alternating DubmbelL Curl - Giant Set
12.5 x 17
12.5 x 15
12.5 x 12
12.5 x 13
12.5 x 12
Tonnage 862.5
Total Reps 69
Thursday, 05/21/2020
Wide Grip Bench
45 x 10
95 x 5
135 x 3
145 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
Tonnage 3825
Front Squats
45 x 10
95 x 5
135 x 2
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
Tonnage 36107.5
Wide Grip Pull Ups
Orange Band x 4
Orange Band x 4
Orange Band x 4
Orange Band x 3
Flat Dumbbell Flys
15 x 15
15 x 15
15 x 15
15 x 12
Tonnage 855
Close Grip Barbell Curls
45 x 8
45 x 8
45 x 8
45 x 8
Tonnage 1440
Saturday, 05/23/2020
Deadlift
135 x 10
185 x 5
225 x 3
265 x 2
280 x 1
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
Tonnage 6710
Close Grip Bench
45 x 10
95 x 5
115 x 3
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
Tonnage 4450
Paused Low Bar
45 x 10
95 x 5
135 x 3
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4
Tonnage 4580
2 Arm Dumbbell Row
33.5 x 10
33.5 x 10
33.5 x 9
33.5 x 9
33.5 x 9
Tonnage 1574.5
Banded Push Downs
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Reverse Grip Alternating Curl
12.5 x 12
12.5 x 12
12.5 x 12
Tonnage 450
Total Reps 66
Monday, 5/25/2020
Overhead Press
45 x 10
65 x 5
85 x 3
95 x 1
102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2
Tonnage 2150
Sling Shot Bench
45 x 10
95 x 5
135 x 3
165 x 2
180 x 4
180 x 2
180 x 4
180 x 4
180 x 4
Tonnage 4900
Snatch Grip Deadlift
45 x 10
135 x 5
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
Tonnage 4825
Chin-ups
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 11
12.5 x 11
12.5 x 10
12.5 x 10
12.5 x 10
Tonnage 650
Week 11
Wednesday, 5/27/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
225 x 4
225 x 4
225 x 4
225 x 4
Tonnage 5505
Dumbbell Overhead Press
35 x 6
35 x 5
35 x 6
35 x 6
35 x 6
Tonnage 1015
Dumbbell Lateral Raises
12.5 x 12
12.5 x 10
12.5 x 10
Tonnage 400
Banded Tricep Extension
Green Band x 5
Green Band x 5
Green Band x 5
Green Band x 5
Alternating Dumbbell Curl - Giant Set
12.5 x 13
12.5 x 12
12.5 x 10
Tonnage 437.5
Total Reps 35
Thursday, 05/28/2020
Wide Grip Bench
45 x 10
95 x 5
125 x 3
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
Tonnage 5430
Front Squats
45 x 10
95 x 5
127.5 x 5
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6
Tonnage 35222.5
Flat Dumbbell Flys
16 x 12
16 x 13
16 x 12
16 x 10
Tonnage 752
Close Grip Barbell Curls
45 x 8
45 x 6
Tonnage 630
Saturday, 05/30/2020
Deadlift
135 x 10
185 x 5
225 x 3
245 x 1
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
Tonnage 9615
Close Grip Bench
45 x 10
95 x 5
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
Tonnage 4525
Paused Low Bar
45 x 10
95 x 5
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
Tonnage 6235
2 Arm Dumbbell Row
33.5 x 11
33.5 x 11
33.5 x 9
33.5 x 9
33.5 x 9
Tonnage 1641.5
Banded Push Downs
Thick Orange Band x 6
Thick Orange Band x 7
Thick Orange Band x 8
Thick Orange Band x 10
Reverse Grip Alternating Curl
12.5 x 15
12.5 x 14
12.5 x 12
Tonnage 512.5
Saturday, 05/30/2020
Chin-ups
Thick orange band x 7
Thick orange band x
Thick orange band x
Thick orange band x
Thick orange band x
Wide Grip Pull Ups
Orange Band x 5
Orange Band x
Orange Band x
Orange Band x
Monday, 6/1/2020
Overhead Press
45 x 10
65 x 5
85 x 2
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
Tonnage 3225
Sling Shot Bench
45 x 10
95 x 5
135 x 3
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 5
Tonnage 7017.5
Snatch Grip Deadlift
135 x 5
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 6
Tonnage 5700
Dumbbell Lateral Raises
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
Tonnage 750
Week 7 - DELOAD
Thursday, 4/30/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
172.5 x 4
172.5 x 4
172.5 x 4
172.5 x 4
Tonnage 4090
Dumbbell Overhead Press
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
Tonnage 562.5
Chin-ups
Thick orange band x 4
Thick orange band x 4
WG Pull ups
Thick orange band x 4
Thick orange band x 3
Friday, 5/1/2020
Wide Grip Bench
45 x 10
95 x 3
95 x 3
95 x 3
95 x 3
115 x 4
110 x 5
Tonnage 2600
Front Squats
45 x 10
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Tonnage 2825
Sunday, 5/3/2020
Deadlift
135 x 5
185 x 3
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Tonnage 7380
Close Grip Bench
45 x 10
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
Tonnage 2637.5
Paused Low Bar
45 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Tonnage 2425
Overhead Press
45 x 5
80 4
70 x 5
70 x 5
70 x 5
Tonnage 1595
Week 8
Wednesday, 5/6/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
200 x 1
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
Tonnage 7060
Dumbbell Overhead Press
27.5 x 7
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
27.5 x 6
Tonnage 1182.5
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Dumbbell Lateral Raises
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8
Tonnage 400
Banded Tricep Extension
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Alternating DubmbelL Curl - Giant Set
12.5 x 13
12.5 x 11
12.5 x 10
12.5 x 10
Tonnage 550
Total Reps 44
Thursday, 05/07/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
125 x 2
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 4
137.5 x 7
Tonnage 5232.5
Front Squats
45 x 10
95 x 5
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
120 x 10
Tonnage 5725
Wide Grip Pull Ups
Orange Band x 4
Orange Band x 3
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Flat Dumbbell Flys
12.5 x 17
13.5 x 15
13.5 x 15
13.5 x 15
Tonnage 820
Close Grip Barbell Curls
45 x 5
45 x 5
45 x 5
45 x 5
Tonnage 900
Saturday, 05/09/2020
Deadlift
135 x 10
185 x 5
225 x 3
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
250 x 4
Tonnage 9950
Close Grip Bench
45 x 10
95 x 5
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
Tonnage 4975
Paused Low Bar
45 x 10
95 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
Tonnage 5295
2 Arm Dumbell Row
33.5 x 7
33.5 x 6
33.5 x 7
33.5 x 7
33.5 x 4
Tonnage 1038.5
Banded Push Downs
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Thin Green Band x 12
Reverse Grip Alternating Curl
12.5 x 7
12.5 x 7
12.5 x 7
Tonnage 262.5
Monday, 5/11/2020
Overhead Press
45 x 10
65 x 5
75 x 3
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 4
87.5 x 8
Tonnage 4500
Sling Shot Bench
45 x 10
95 x 5
115 x 3
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 11
Tonnage 7850
Snatch Grip Deadlift
135 x 5
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
157.5 x 6
Tonnage 7290
Chin-ups
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Thick orange band x 3
Dumbbell Lateral Raises
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 8
12.5 x 6
Tonnage 475
Week 9
Wednesday, 5/13/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3
Tonnage 6735
Dumbbell Overhead Press
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 10
Tonnage 1350
Chin-ups
Thick orange band x 6
Thick orange band x 6
Thick orange band x 6
Thick orange band x 6
Thick orange band x 5
Dumbbell Lateral Raises
12.5 x 9
12.5 x 9
12.5 x 9
12.5 x 9
Tonnage 450
Banded Tricep Extension
Thin Red Band x 10
Thin Red Band x 10
Thin Red Band x 10
Thin Red Band x 10
Alternating Dumbbell Curl - Giant Set
12.5 x 15
12.5 x 13
12.5 x 12
12.5 x 9
12.5 x 8
Tonnage 712.5
Total Reps 57
Thursday, 05/14/2020
Wide Grip Bench
45 x 10
95 x 5
115 x 3
135 x 2
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 6
Tonnage 5020
Front Squats
45 x 10
95 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
Tonnage 5475
Wide Grip Pull Ups
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Orange Band + Green Band x 5
Flat Dumbbell Flys
15 x 14
15 x 13
15 x 12
15 x 12
Tonnage 765
Close Grip Barbell Curls
45 x 7
45 x 6
45 x 6
45 x 6
Tonnage 1125
Saturday, 05/16/2020
Deadlift
135 x 10
185 x 5
225 x 2
255 x 1
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
272.5 x 3
Tonnage 8702.5
Close Grip Bench
45 x 10
95 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 8
Tonnage 5485
Paused Low Bar
45 x 10
95 x 5
135 x 3
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
Tonnage 5142.5
2 Arm Dumbbell Row
33.5 x 9
33.5 x 8
33.5 x 8
33.5 x 8
33.5 x 8
Tonnage 1373.5
Banded Push Downs
Thin Green Band x 12
Thin Green Band x 13
Thin Green Band x 14
Reverse Grip Alternating Curl
12.5 x 8
12.5 x 8
12.5 x 8
Tonnage 300
Monday, 5/18/2020
Overhead Press
45 x 10
65 x 5
75 x 3
85 x 2
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 5
Tonnage 4210
Sling Shot Bench
45 x 10
95 x 5
135 x 3
155 x 2
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 8
Tonnage 7910
Snatch Grip Deadlift
45 x 10
135 x 5
155 x 3
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
Tonnage 5840
Chin-ups
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 10
12.5 x 10
12.5 x 9
12.5 x 9
12.5 x 8
Tonnage 575
Week 10
Wednesday, 5/20/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
225 x 1
247.5 x 2
247.5 x 2
247.5 x 2
247.5 x 2
247.5 x 2
Tonnage 4605
Dumbbell Overhead Press
44.5 x 1
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 4
37.5 x 6
Tonnage 1169.5
Chin-ups
Thick orange band x 6
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 11
12.5 x 11
12.5 x 11
12.5 x 9
Tonnage 525
Banded Tricep Extension
Thin Red Band x 12
Thin Red Band x 12
Thin Red Band x 12
Thin Red Band x 12
Alternating DubmbelL Curl - Giant Set
12.5 x 17
12.5 x 15
12.5 x 12
12.5 x 13
12.5 x 12
Tonnage 862.5
Total Reps 69
Thursday, 05/21/2020
Wide Grip Bench
45 x 10
95 x 5
135 x 3
145 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
157.5 x 2
Tonnage 3825
Front Squats
45 x 10
95 x 5
135 x 2
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
142.5 x 4
Tonnage 36107.5
Wide Grip Pull Ups
Orange Band x 4
Orange Band x 4
Orange Band x 4
Orange Band x 3
Flat Dumbbell Flys
15 x 15
15 x 15
15 x 15
15 x 12
Tonnage 855
Close Grip Barbell Curls
45 x 8
45 x 8
45 x 8
45 x 8
Tonnage 1440
Saturday, 05/23/2020
Deadlift
135 x 10
185 x 5
225 x 3
265 x 2
280 x 1
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
Tonnage 6710
Close Grip Bench
45 x 10
95 x 5
115 x 3
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
Tonnage 4450
Paused Low Bar
45 x 10
95 x 5
135 x 3
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4
Tonnage 4580
2 Arm Dumbbell Row
33.5 x 10
33.5 x 10
33.5 x 9
33.5 x 9
33.5 x 9
Tonnage 1574.5
Banded Push Downs
Thin Green Band x 15
Thin Green Band x 15
Thin Green Band x 15
Reverse Grip Alternating Curl
12.5 x 12
12.5 x 12
12.5 x 12
Tonnage 450
Total Reps 66
Monday, 5/25/2020
Overhead Press
45 x 10
65 x 5
85 x 3
95 x 1
102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2
Tonnage 2150
Sling Shot Bench
45 x 10
95 x 5
135 x 3
165 x 2
180 x 4
180 x 2
180 x 4
180 x 4
180 x 4
Tonnage 4900
Snatch Grip Deadlift
45 x 10
135 x 5
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
Tonnage 4825
Chin-ups
Thick orange band x 6
Thick orange band x 5
Thick orange band x 5
Thick orange band x 4
Thick orange band x 4
Dumbbell Lateral Raises
12.5 x 11
12.5 x 11
12.5 x 10
12.5 x 10
12.5 x 10
Tonnage 650
Week 11
Wednesday, 5/27/2020
Low Bar Squats
45 x 10
95 x 5
135 x 3
185 x 2
205 x 1
225 x 4
225 x 4
225 x 4
225 x 4
Tonnage 5505
Dumbbell Overhead Press
35 x 6
35 x 5
35 x 6
35 x 6
35 x 6
Tonnage 1015
Dumbbell Lateral Raises
12.5 x 12
12.5 x 10
12.5 x 10
Tonnage 400
Banded Tricep Extension
Green Band x 5
Green Band x 5
Green Band x 5
Green Band x 5
Alternating Dumbbell Curl - Giant Set
12.5 x 13
12.5 x 12
12.5 x 10
Tonnage 437.5
Total Reps 35
Thursday, 05/28/2020
Wide Grip Bench
45 x 10
95 x 5
125 x 3
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
147.5 x 4
Tonnage 5430
Front Squats
45 x 10
95 x 5
127.5 x 5
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6
Tonnage 35222.5
Flat Dumbbell Flys
16 x 12
16 x 13
16 x 12
16 x 10
Tonnage 752
Close Grip Barbell Curls
45 x 8
45 x 6
Tonnage 630
Saturday, 05/30/2020
Deadlift
135 x 10
185 x 5
225 x 3
245 x 1
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
267.5 x 4
Tonnage 9615
Close Grip Bench
45 x 10
95 x 5
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
Tonnage 4525
Paused Low Bar
45 x 10
95 x 5
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
Tonnage 6235
2 Arm Dumbbell Row
33.5 x 11
33.5 x 11
33.5 x 9
33.5 x 9
33.5 x 9
Tonnage 1641.5
Banded Push Downs
Thick Orange Band x 6
Thick Orange Band x 7
Thick Orange Band x 8
Thick Orange Band x 10
Reverse Grip Alternating Curl
12.5 x 15
12.5 x 14
12.5 x 12
Tonnage 512.5
Saturday, 05/30/2020
Chin-ups
Thick orange band x 7
Thick orange band x
Thick orange band x
Thick orange band x
Thick orange band x
Wide Grip Pull Ups
Orange Band x 5
Orange Band x
Orange Band x
Orange Band x
Monday, 6/1/2020
Overhead Press
45 x 10
65 x 5
85 x 2
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4
Tonnage 3225
Sling Shot Bench
45 x 10
95 x 5
135 x 3
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 5
Tonnage 7017.5
Snatch Grip Deadlift
135 x 5
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 6
167.5 x 6
Tonnage 5700
Dumbbell Lateral Raises
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
Tonnage 750