Jon Torrey

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

Category: Training

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.

Masochism is a valuable job skill. 6.3

Pullups
BW, 5×10

Bench
195, 7×3
195, 1×4

CSR, HS
2pps+35, 4×10

Bench
135, 4×10

Hanging Pikes
5×8

Facepulls
5×20

Rope Pushdowns
5×20

Curls
5×10

Machine Fly
5×10

/meathead

Masochism is a valuable job skill. 6.2

Pullups
+45, 3×3
BW, 1×10

Deadlift
225, 1×5
245, 5×5

RDL
135, 3×10

Front Squat
135, 3×10

Pikes
8×5

Leg Ext, Iso
5x10e

Facepulls
5×20

Curls
bunches and bunches

Gotta return the blood to my arms, restore the natural order of things.

Masochism is a valuable job skill. 6.1

Pullups
BW+45, 7×3
BW+45, 1×4

Bench
205, 8×3
205, 1×1

CSR, HS
3pps, 5×10

Bench
155, 5×10

Hanging Pikes
5×5

Facepulls
5×20

Curls
4×10

Masochism is a valuable job skill. 5.4

Pullups
BW, 2×5

Deadlift
225, 2×5
245, 1×5

RDL
135, 5×10

Iso Leg Ext
5x10e

Walking Lunges
45, 5x10e

Dead hangs to stretch my lower back.

Masochism is a valuable job skill. 5.3

Bench
185, 5×5

SCR, HS
2pps+35, 1×10
3pps, 4×10

Bench
145, 5×10

Decline situps
3×15

Machine Flies
5×10

Curls
3×10

Pikes
5×5

Facepulls
5×20

Masochism is a valuable job skill. 5.2

Pullups
+25, 5×5

Deadlift
225, 1×5
275, 1×5, x3

RDL
135, 3×10
175, 2×10

Hanging Pikes
8×5

Iso Leg Ext
5x10e

Walking Lunge
45, 3×10 each

Masochism is a valuable job skill. 5.1

Pullups
BW, 1×8
+25, 5×5

Bench
225, 2×1
195, 7×3
195, 1×4

CSR, HS
2pps+25, 5×10

Bench
135, 5×10

Machine Flies
5×10

Curls
3×10

Facepulls
5×20

Hanging Pikes
10×5

Masochism is a valuable job skill. 4.3

Pullups
BW+20, 5×5

Deadlift
225, 1×5
245, 1×5
265, 1×5

RDL
135, 5×10

Hanging Pikes
5×5

Iso Leg Extension
5×10, each

Curls
3×10

Facepulls
5×20

Lots of static stretching and tissue work.

Masochism is a valuable job skill. 4.2

Pullups
BW, 1×10
BW+20, 4×5
BW+20, 1×8

Bench
195, 1×5, 5, 3, 4, 3, 2, 3 = 25 reps

CSR, HS
2pps+25, 5×10

Hanging Pikes
5×6

Bench
135, 5×10

Machine Flies
5×10

Incline Curls
3×10

Facepulls
5×20

Pulldown Abs
3×15