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ibnmahama
06-21-16, 12:05 am
Deload deadlifts

bar warm ups + lat pulldowns

135lbs x 10

225lbs x 8

315lbs x 3

405lbs x 1

495lbs x 1 x 2 sets

585lbs x 1

sumo

225lbs x 10

315lbs x 3

405lbs x 3

495lbs x 3 x 3

stiff legged pause deads

pul throughs + abs

C.Coronato
06-21-16, 8:18 am
Hell ya, any goal numbers set?

ibnmahama
06-23-16, 2:43 pm
Hell ya, any goal numbers set?

Not yet, still trying to figure out which pulling style am going with since am still trying to recover from the s.i. joint injury.

ibnmahama
06-23-16, 2:44 pm
bar warm ups + rotator cuff warm ups
135lbs x 10

225lbs x 8

275lbs x 3

315lbs x 1

335lbs x 5 x 3 sets

seated military presses + dips

abs

ibnmahama
07-01-16, 2:08 pm
Bar warm ups

135lbs x 10

225lbs x 8

315lbs x 5

405lbs x 1

495lbs x 1 x 2 sets

585lbs x 1

650lbs x 1

high bar pause squats

315lbs x 5

405lbs x 5

495lbs x 2

leg curls

ibnmahama
07-01-16, 2:09 pm
bar warm ups

135lbs x 10

225lbs x 8

315lbs x 5

405lbs x 1

495lbs x 1

585lbs x 1

650lbs x 3

sumo
315lbs x 5

405lbs x 5

495lbs x 1

585lbs x 5

leg curls

ibnmahama
07-01-16, 2:12 pm
bar + rotator cuff warm ups

135lbs x 10

225lbs x 8

275lbs x 3

315lbs x 1

315lbs + 80lbs of chains x 3

335lbslbs + 80lbs of chains x 3

365lbs + 80lbs of chains x 1

225lbs x 23

seated military press

135lbs x 10 x 2 sets alternating between front and rear

ibnmahama
07-01-16, 2:17 pm
Bar + rotator cuff warm ups

135lbs x 10 close grip bench

225lbs x 5

275lbs x 3

315lbs x 5 x 3 sets

seated machine presses

dips

Pete Rubish
07-02-16, 10:07 am
Are you a 198er or 220 for this meet?

ibnmahama
07-21-16, 11:14 am
Are you a 198er or 220 for this meet?

198, going to try and stay in this weight class for as long as i can.

ibnmahama
07-21-16, 11:17 am
bar warm ups

135lbs x 10

225lbs x 5

315lbs x3

405lbs x 1

495lbs x 1 x 2 sets

585lbs x 1

ibnmahama
07-21-16, 11:19 am
bar warm ups

135lbs x 10

225lbs x 5

275lbs x 3

340lbs x 5 x 5

military presses + dips

ibnmahama
07-21-16, 11:24 am
bar warm ups

135lbs x 10

225lbs x 8

315lbs x 5

405lbs x 1

495lbs x 1

585lbs x 1-wraps

635lbs x 1

700lbs x 1 reverse

750lbs x 1 reverse

front squats

leg curls + extensions

ibnmahama
07-21-16, 11:25 am
135lbs x 10

225lbs x 8

315lbs x 5

405lbs x 1

495lbs x 1

585lbs x 1

625lbs x 1

675lbs x 1

leg curls

ibnmahama
07-21-16, 11:26 am
135lbs x 10

225lbs x 8

275lbs x 5

315lbs x 1

365lbs x 5 x 5

dumbbell presses + dips

ibnmahama
07-21-16, 11:29 am
warm ups

155lbs x 10

276lbs x 8

314lbs x 5

402lbs x 1

491lbs x 1

584lbs x 1 wraps

paused squats

276lbs x 8

314lbs x 5

496lbs x 2

leg curls + pull throughs

ibnmahama
07-21-16, 11:31 am
bar warm ups

155lbs x 10

276lbs x 8

314lbs x 5

407lbs x 1

496lbs x 1

573lbs x 1

628lbs x 1

672lbs x 2

sumo pulls off 3inch boxes

496lbs x 5

606lbs x 1

652lbs x 1

700lbs x 1

ibnmahama
07-21-16, 11:32 am
bar warm ups

155lbs x 10 x 2 sets

276lbs x 5 x 2 sets

276lbs x 15

dumbbell presses

80lbs x 10 x 3 sets feet up

dips