Jon Torrey

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

Month: April, 2013

RAFTS C.6

Pullups
BW (196+), 5×10

Bench
205, 5×5
135, 5×10

CSR, HS
3pps, 5×10

Cable Flies
5×10

TPD
5×20

Facepulls
5×20

Cable Crunches
5×10

Curls
5×10

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RAFTS B.6

Squat, to bench
225, 5×3

Deadlift
225, 5×5

Facepulls
5×20

Iso Leg Press, HS
1pps, 5×5

Curls
5×10

Cable Crunches
5×20

RAFTS A.6

Pullups
BW, 4×10, easy

Bench
205, 5×5
155, 5×10

CSR, HS
3pps, 5×10

Tri Push Downs (TPD)
5×20

Facepulls
5×20

Curls
4×10

Cable Crunches
4×10

Bunch of tissue work on my back at the start of the session. Good day for bench. First time I’ve ever gotten straight sets for bench at 205.

RAFTS D.5

Deadlifts
275, 1×5, 3, 3

Squat, to bench
185, 5×5

Leg Press, HS
1pps, 5×5, iso

Cable Crunches
5×10

Facepulls
5×20

Curls
5×10

RAFTS C.5

Bench
225, 1×1
205, 1×4, 3, 4, 5, 4, 4, total 25 reps

CSR, HS
2pps+25, 1×10
3pps, 4×10

Bench
135, 5×10

Pikes
2×8

Facepulls
5×20

Tri push downs
5×20

Curls
3×10

RAFTS B.5

Pullups
BW, 4×10

Deadlift
225, 5×5

Squat, to bench
135, 5×10

Decline situps
4×20

Curls
5×10

RAFTS A.5

Pullups
BW, 2×10

Bench
205, 5×4
205, 1×3
205, 1×2, 25 reps total
135, 5×10

CSR, HS
2pps+25, 5×10

Machine Flies
4×10

Tri push downs
4×10

Facepulls
7×20

Pikes
4×8

Curls
5×10

Erg
1031 @ 1:59.1/500 @ 205.6 avg wattage
523 @ 1:39.0/500 @ 361.1 avg wattage

RAFTS D.4

Pullups
BW, 5×10

Deadlift
135, 1×5
225, 1×3
315, 3×1
225, 5×5

Box Squat, to bench
185, 3×5

Iso Leg Ext
2×10

Pikes
3×8

Erg
1023 @ 1:51/500 @ 271 avg wattage

RAFTS C.4

Pullups
BW+25, 3×5

Bench
135, 1×3
185, 1×3
195, 1×5, 5, 6, 5, 4 = 25 reps
135, 5×10

Iso CSR, HS
2pps + 25, 5×10

Machine Flies
5×10

Pikes
3×5

Tri Pushdowns
3×20

Curls
5×10

Erg
1025 @ 2:04.2 / 186 avg wattage

RAFTS B.4

Pullups
BW, 4×10

Deadlift
315, 3×1
225, 3×3
135, 3×10

Clean
135, 1×3

Snatch, high pulls
135, 1×3

Iso Leg Ext.
5×10

Pikes
4×10

Curls
3×10

Mobility and tissue work. I was going to squat but I’ve got so major impingement in the front of my left ankle.