12-30-15 close grip bench at Hobo Haven

Strength

12-30-15 close grip bench at Hobo Haven

 

Side lateral raise with 5lb plates 20×3

Seated ohp 45x10x3

hobo

Bar x20x2

Bar x5 add bands

135×5

225×3

300x3x1

Remove bands

315×2 paused

365×2 paused

405×1 paused

420×1 PR

 

Strict Press

135×8

185×3

225×1

235×1 PR

 

Push press

255×1

280×1

300×1 FINALLY PR!!!!!!!!!!!!!!!

PR

 

DB ROWS

100x10x4

Adam's Training Log (1)

 

Adam Trophy day

Strength

Tonight was back hypertrophy and a tad bit of grip work

RDLs
110 x 10, 10, 10
200 x 10, 10
I’ve become a huge fan of these as a all around warmup. Seeing as I’ve been suffering from a lot of pulled hamstrings, I think these have become an overall life saver for me
Axle rows (w/ 30 sec rests)
250 x 8, 8, 8, 8
Axle shrugs (w/ 30 second rest)
290 x 10, 10, 10, 10
One handed axle deads
Drop set:
170 x 3/3
150 x 5/5
120 x 8/8
Set with pause at top
120 x 10/10

Then pumped my lats full of blood with 5 sets of one armed heavy band pull downs without a rest. Time to eat!

 

Adam's Training Log

Adam’s Bro Session 12/18

Strength

 

Bench Press

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135 x 5
225 x 5
315 x 1
335 x 1, 1
Then I moved my hands to a close grip position because those were truly brutal
335 x 1 substantially easier
225 x 18

That was a very interesting thing to learn about my biomechanics.

Inclined DB flyes
50s x 12, 12, 12
French curls
Glazed-French-Cruller
115 x 10

165 x 8, 8, 8

One armed DB Ext
35 x 8/8, 8/8, 8/8

Finished up with a lot of band kickbacks. Find that I’m my close grip bench is stronger than my standard grip. Close grip is more useful anyways, so I’ll take it as a plus!

 

Adam's Training Log

Hobo Training 11/21 – 11/22

hobo

Saturday 11/21             Squats

Wasn’t able to get much in on this day. Was in a rush most of the day and had the kids to watch on my own.  Did what I could with the time I had.

High Bar Squats

Barx10

Barx10

Barx10

135×10

135×10

135×10

225×5

315×5

405×3

505×1

 

 

Sunday 11/22                Press

 

Spoto Press ( about 1inch pauses above chest)

Barx30

135×10

135×10

225×5

315×3

365×2

400×1 will use as max for 5/3/1

260×5

300×5

360×5

 

Strict Press

Barx20 x20 behind head

135×10

135×10

135×10

135×10

Since I have lost  a bit of weight, I feel better, squat session was about 45 mins and bench was only an hour. Not that I did much, but I wasn’t run down. Was 267 yesterday before bench, down from 282.

Still havent decided the Meet I want to do yet. Stuck between RPS Feb 20th or USAPL Feb 21st

 

Andrew “Hobo” Norris
Andrew “Hobo” Norris