Tom Emelander's Training Log

Forum to store USPA member training logs.

Moderator: sdenison


Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Sep 07, 2017 4:14 pm
Tuesday workout

Squat up to 585 double
Oly pause squat 375 6 sets of 2
Pull throughs 195 3 sets of 15
Backward sled drag 770 4 runs

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Sep 07, 2017 5:34 pm
Ohp 145 3 sets of 8
Seated rows 210 12 sets of 5 20!secs
Tri ext 60 6 mins sets of 5 15 sec
Reverse fat grip curl 85 3 sets of 12
Suitcase 290 3 sets of 3
Side planks 3 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Sep 11, 2017 3:02 pm
Decline 315 8,10
Feet up push up 5 sec neg 15,13,12,10,9,8
Pull overs 35 3 sets of 20
Wide grip pull down 180 3 sets of 12
McGill sit ups 3 sets of 15

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Wed Sep 13, 2017 5:01 pm
Squat 555 set of 3
Squat 465 6 sets of 3
Oly pause squat 425 3 sets of 3
Hip thrusts 315 2 sets of 15
Bulgarian split squats 45s 2 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Sep 14, 2017 2:48 pm
Db lateral raises 30,25,20 each set to failure
Seated rows 230 12 sets of 5
Tricep ladder 100 reps
Reverse curls fat grip 95 3 sets of 12
Reverse pec deck 200,189,169,140,120 all to failure
Planks 3 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Sat Sep 16, 2017 12:24 pm
Squat 355 6 singles
3 inch dl 665 6 singles
3 inch deficit trap bar 555 3 sets 3
Swiss bar seal rows up to 315 set of 5
Snatch grip shrugs 365 2 sets of 15
Ghr 5 sets of 5
Holds 485 2 of 15

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Sep 18, 2017 2:25 pm
Decline 325 8,10
Feet up push ups 5 sec. neg 15,10,6,6,4,4
Pull overs 35 3 sets of 20
Wide grip pull down 180 3 sets of 15
McGill sit ups 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Sep 19, 2017 5:02 pm
Squat up to 575 triple
465 8 sets of 3
Oly pause squat 445 3 sets of 3
Hip thrust 335 2 sets of 15
Split squats 45s 3 sets of 15

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Sep 21, 2017 3:08 pm
Max Rep shoulder raise 35,30,25
Reverse paced deck 220,190,160,140,120 max reps
Seated row 240 15 sets of 5
Tricep ladder 110
Reverse axle curls 95 3 sets of 15

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Sat Sep 23, 2017 12:11 pm
Squat 355 6 singles
Box pull 675 6 singles
Deficit trap bar 555 5 sets of 3
Seal row Swiss bar 305 3 sets of 6
Snatch shrugs 405 2 sets of 15
Ghr 5 sets of 5
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