Not an SS LOG; Lots of Excuses

squat
2x3x315
5x275

chins
bw+80x3x1
2x3xbw+45

did a 45 +25 +10minute sauna last night

bench
5x5x246
265x5,4,3,2,1

decline,incline,bb press
couple struts

2/6

conventional deads
5x315
2x3x365
10x315
5x275

chins, rows

Havent dont conventional deads in years, scraped my knees, meh

bench
5x5x245
2x10x225

db press
30 min stairs
100 tire flip/jumps

2/7
squat
5x10x245
wasnt satisfied, came back 4 hours later for
5x10x225
ghr

1.5hr plus sauna steam

2/8

bench
3x5x265

8 rounds of

45sec plank
10 60 lb kb swings
45 sec ski machine
10 box jumps
45 sec bw plank
10 30 lb ground to overhead pickups cant remember name

45:00

Were you finally satisfied after that? Sick work/WIM.

Sickening. This guy has heart.

Almost.

2/12

Long weekend break first day back
squat
2x10x265
5x5x265

4 plate ghr x 20,10

5 rounds
10 burpees
10 box jumps
10 70lb swings

steam

burpees might be canceled after my shoulder started getting tweaked, going to ramp up the hiit and try and trip down a bit with more intermittent fasting, bw 200

trap dl 3x5x315

bench 5x5x245

2/17

1.5 hour circuit consisting of

boxjumps
squats 225
bw planks
sprints
lunges
sled pull
kb carries
burpees
rows

I did what amounted to about 4/5 rounds
70 total box jumps, 3 sets of 5 x 225 squat, probably 20m of sled pulls with 400 lbs

2/18
bench in order
2x5x245
2x5x255
3x5x265
2x5x255
2x5x245

trap dl
3x5x365

decline bench
10 min stairs
kb holds

Assani guest apprearance tomorrow 😃

Played some squash w Assani and chewy, was a blast, hopefully more to come

pushed some sled did some baby squats, showed him the gym smashed some chipotle

good time

did some other stuff then today did some baby bench and abs little more sled and a good 30 on stairs

squat
135,185,225,255, x 5

275x5,295x5
3x5x315
295x5,275x5

took an hour, looked at my phone and was not believing it, but yea. I was not trying to take a lot of time, 11 total sets in an hour with some stretching and warmup at the beginning, happy with the 7 work sets, I think I enjoy the volume more

Theres this ool fit guy at my gym who told me to download the HWPO app basically some crossfit stuff when I asked him for a new workout cause Im bored

tried to bench after that was super meh but i put in some reps

3x5x245
step down sets 225,205,185 probably 8 sets

decline and incline press

30 min sauna, need to go back tonight for a good long sauna session

Gotta get back into the ice tub soon

52 minutes sauna

7x10x225 trap dl

rows, pullups, pulldowns,

15 stairs
30 incline treadmill, w a couple minutes running

bench

225,245x5
265x5
275x5,4,3
265x5
245x5

incline decline bb press
press
3x5x125
100 box jumps, tall side of box
20min stairs
30 min rock climbing
30 min sauna

squat
3x5x315

100 tall box jumps
rows

3x5x245 bench
sauna 1.25 hr

squat
3x13x245

overhead squat

3x5x95
These are my new fix
45 min sauna

Took a week off

The roster for todays workout

Colin york(bench)
Deion Sanders(spotter)

I love this gym so much

3x3x265
trapDl
3x4x365

Wait, wat?

Yeah, WTF man!

You can't just throw Deion in there and not give us a story.

Can he outbench you?

My dudes I didnt even recognize him other than how familiar his face was. I knew he was a superstar but couldnt place it till I feverishly searched the internet when I got home. He was just chilling directly behind my bench on the incline, then he threw a spot to the the brother in the bench next door so I put a couple extra pounds on cause I never pass up a spot opportunity.

I went over asked him for a spot he was super cool about it, we hit a set , fistbump, nbd. Second set I he was a little further away, but he wasnt doing nothin so I asked, hes like 'how many we doin' I said well see what I got he was like "No you gotta pick a number, whatever you pick thats what were doing, so I said 6 and put a beat down on that set no assistance. Thank the man with another dab and that was it.

squat

5x5x275

Bench
5x5x245

hour sauna

Another kinda cool story was when I showed up for an afternoon sauna and I scope out the sauna real quick and me and David Goggins met eyes and had an alpha showdown, I remember he had a fierce look and I was like yea buddy thats right I'm gonna lock eyes here for a second, head nod, that was that. Sat next to him in the sauna for a bit, was cool, although no dabs were had on that day. My buddy went running with him after meeting him at a gas station though. Said he was real friendly but about his business. They lived in the same neighborhood. He couldn't keep up. Havent seen him in awhile

So, let me get this straight.

You see Prime Time in your gym, arguably the greatest athlete of all time (probably not but it's a legit argument). I'm not talking about a "pro athlete" I'm talking about one of the best. Ever.

You proceed to get two spots from him, multiple dabs, and only realize who he is after going home.

That happened?

:chathumb:

Dude it was killing me. I was tempted to be like ummm you play ball? I just couldn’t. I’ve been out of the sports scene for awhile but prime time is an absolute legend and next time I see him I’m gonna have to let him know I’m a fan. Apparently he coaches in Colorado now. Pretty cool.

Yeah, very cool. OTOH, he may like it better that someone didn't come up to him and say they're a fan. Either way, yes, your gym seems to be completely OP.