8:16 am - Iron Works (2/2)
This morning I completed 531 Concurrent Training (C35_2D) as follows:
(Max Effort)
SSB Squats (18" Box) 3-65, 3-135, 3-165, 3-195, 3-225, 3-255, 3-275, 2x3 @ 255
(Dynamic Effort)
Hex Bar Deadlifts 3-135, 3-185, 3-225, 5x2 @ 275
Superset:
Wtd. 45 Degree Hypers 3x12 @ 35
Bench Leg Raises 3x12
Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)
Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)
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7:11 am - Home
Today I completed STronger in 30 Days (Week 1) as follows:
DB BP Warmup 10-20, 10-30, 10-35, 10-35
Bison Bar Bench Press 5-115, 3-145, 2-175, 1-205, 4x6 @ 220
Bench Press (Reactive SlingShot) 3x3 @ 230
Superset:
Incline DB BP 3x8 @ 30
Incline DB Rows 3z8 @ 55
Superset:
DB Tate Press 3x12 @ 15
V-Grip Lat Pulldowns 3x10 @ 115
Superset:
Triceps Pushdowns 25-45, 2x20 @ 45
Facepulls 3x25 w/ Black Band
Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)
Workout Duration: 0:57:24.35 h:mm:ss.ms (with 1:00 rest between sets)
Good workouts the past 2 days. I decided to augment my 531 Concurrent program with an extra STronger in 30 Days Bench session on Sundays. Shoulder felt good today.
Also, I reactivated my membership at Iron Works Gym here in Grass Valley, so that on days when I can't make it down to Untamed Strength and I feel like working out somewhere besides at home I can go there. They are a pretty good powerlifting and bodybuilding gym with lots of machines so I can add in some accessory variety if I have extra energy after my regular workout.
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Nice triple at 255.
Thanks Andy.
