Friday, October 9, 2020

Friday, October 9, 2020

back squat
10-10-10-10-10

then, three rounds; rest amply between rounds:
12x weighted step-up, 24/20″ platform
10-15x biceps curl

At Home:
four rounds, rest amply between rounds:
10x dumbbell squat jump + max dumbbell front squat

then, three rounds; rest amply between rounds:
12x weighted step-up –or– weighted lunge –or– single-leg glute bridge
10-15x biceps curl –or– 20-40-second half pushup hold

2 Comments

  1. MPH | October 12, 2020 at 10:18 am
     

    —MPH Inside The Box Scores—
    Terry A.: 35-40-35-lbs.
    Anu B.: 135-135-135-lbs.
    Kinjal P.: 40-45-45-lbs.
    Rami B.: 105-105-105-lbs.
    Alex H.: 125-135-145-lbs.
    Travis H.: 145-150-155-lbs.
    Daniel H.: 145-155-165-lbs.
    Andy G.: 225-245-255-lbs.
    Morgan W.: 95-115-115-lbs.
    Jason O.: 255-275-295-lbs.
    Adrian A.: 145-150-150-lbs.
    Nick Mc.: 125-125-125-lbs.
    Melody F.: 155-175-175-lbs.
    Andrew Z.: 195-205-205-lbs.
    Adrian P.: 155-165-165-lbs.
    Al C.: 185-205-205-lbs.
    Zach G.: 85-95-95-lbs.
    Michael Fo.: 155-165-165-lbs.
    John N.: 115-120-120-lbs.
    Peter O.: 115-135-155*-lbs.
    Ben H.: 165-175-175-lbs.
    Drew P.: 165-165-165-lbs.
    Chase H.: 165-175-180-lbs.
    David C.: 65-75-85-lbs., 65-70-75x-lbs. (back squat 5-5-5, shoulder press 10-10-10)
    Chris C.: 185-195-195-lbs.
    Walt C.: 125-135-145-lbs.
    Max R.: 205-225-245*-lbs.
    Brent H.: 145-145-145*-lbs.
    Charlie S.: 145-150-155-lbs.
    Taryn W.: 65-65-65-lbs.
    Stephen K.: 105-105-105-lbs.
    Tarek K.: 115-125-135-lbs.
    Kate G.: 155-170-150-lbs.
    Tara C.: 140-140-135-lbs.
    Justin M.: 155-195-205*-lbs.
    Josh M.: 145-145-145-lbs.
    Tommy H.: 235-255-265*-lbs.
    Dan N.: 115-125-125*-lbs.
    Julia H.: 80-85-90*-lbs.
    Chris P.: 175-185-195*-lbs.
    Brian F.: 135-145-145-lbs.
    Matthew R.: 135-145-155-lbs.
    Matt M.: 205-205-205-lbs.
    Bill G.: 165-195-225-lbs.
    Seth B.: 175-185-195-lbs.
    Adrienne V.: 95-105-110-lbs.
    Lily S.: 85-95-105-lbs.
    Jerry I.: 205-215-215-lbs.
    John Sa.: 135-135-145-lbs.
    Peter T.: 125-135-140-lbs.
    Colin So.: 175-165-185-lbs.
    Kyle H.: 155-155-160-lbs.

    Reply
  2. MPH | October 12, 2020 at 10:18 am
     

    —MPH Outside The Box Scores—
    Joe T.: 185, 195, 195 (scaled: in hotel smith machine)
    Lisa C.: 15, 16, 17, 20 (25-lb. squat jump, 50-lb. front squat)
    Ross B.: 12, 12, 12, 15 (45-lb. squat jump, 90-lb. front squat)
    Nathan A.: 15, 16, 17, 20 (35-lb. squat jump, 35-lb. front squat)
    Natasha Z.: 18, 17, 17, 17 (bw squat jump, 20-lb. front squat)

    Reply

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