BoB3 Training

[ibnmahama]

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]

Hell ya, any goal numbers set?

[ibnmahama]

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]

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]

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]

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]

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]

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]

Are you a 198er or 220 for this meet?

[ibnmahama]

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]

bar warm ups

135lbs x 10

225lbs x 5

315lbs x3

405lbs x 1

495lbs x 1 x 2 sets

585lbs x 1

[ibnmahama]

bar warm ups

135lbs x 10

225lbs x 5

275lbs x 3

340lbs x 5 x 5

military presses + dips

[ibnmahama]

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]

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]

135lbs x 10

225lbs x 8

275lbs x 5

315lbs x 1

365lbs x 5 x 5

dumbbell presses + dips

[ibnmahama]

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]

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]

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