Jon Torrey

Go West, young man, and grow up with the country.

Month: March, 2013

RAFTS C.2

Pullups
BW, 3×5

Bench
185, 5×5

CSR, HS
2pps, 5×10

Incline Press
135, 5×5

Tris
5×20

Pikes
5×5

Machine Flies
5×10

Curls
5×10

I don’t see what the hard on for incline barbell bench is about. I’ll go back to flat bench next session.

RAFTS B.2

Lower body mobility and tissue work. Tissue work on chest.

Pullups
BW, 3×10

Squat
185, 5×5
135, 5×6

SLD
135, 1×10

I left with a massive headache. Not sure what caused it; the likely culprit is dehydration.

AM BW: 191

RAFTS A.2

20-30 minutes tissue and mobility work

Pullups
BW+35, 2×5
BW+25, 3×5

Bench
185, 6×4
135, 5×10

CSR, HS
2pps, 5×10

Machine Fly
5×10

Hanging Pikes
5×5

Tris
5×20

Curls
5×10

Erg
500 @ <2:00

RAFTS Misc.1

Hour of tissue and mobility work with some sun salutations

Arms
x5

Erg
750 @ 2:01/500

RAFTS D.1

30 minutes mobility and tissue work, most taken from KStar’s MWOD site.

Pullups
BW, 2×8

Squat
135, 1×5
225, 1×3,2,1
135, 5×5

Stiff Leg Deadlift
135, 5×10

Hanging Pikes
5×5

More hip/ankle mobility and lower body tissue work

Erg
1000 @ 2:02/500

RAFTS C.1

30 minutes static stretching and tissue quality

Pullups
BW+25, 3×5

Bench
185, 1×4,5,5,4,3,3, 25 total reps

CSR, HS
2pps, 5×10

Incline DB Press
40’s, 5×10

Tri Push Downs
5×10

Hanging Pikes
5×5

Erg
2000 @ 8:25

Bit more static stetching

RAFTS B.1

Pullups
BW, 5×5

Deadlift
225, 3×5

Hang Cleans
135, 3×5

Squat
135, 3×5

Iso Leg Ext
5×10

Hanging Pikes
3×5

Side Bends
45, 3×10

Erg
500 @ 1:39
1000 @ 3:57

RAFTS A.1

Pullups
BW+30, 5×5

Bench
185, 1×3,3,4,5,4,3,3 = 25 reps

CSR, HS
2pps, 4×10

Incline Press, DB
50, 1×10
45, 1×10
40, 2×10

Facepulls
5×20

Tricep Pushdowns
5×20

Easing back into it. I hope to be back to straight sets on the bench by next week and up the volume of everything by the end of next week as well.