Hassan's Training Log: Road to Iron Gobbler

[Hassan Mansour]

6/25/19
Deadlift + belt 540x1 @8, 485x5 @9 ((tore a callus, put on straps), 500x1x2, 445x5x4
2 count paused bench 275x4, 295x4, 310x4, 290x4
Box step ups 95x12, 115x12x3

[Hassan Mansour]

6/25 - GPP
Pendlay rows w/ 225# x 8 min AMRAP
Planks 30s on / 30s off x 9 min
Intervals on the air bike x 20 min

[Leah Lutz]

That's kind of fun when PRs come sooner than expected!

[Hassan Mansour]

That's kind of fun when PRs come sooner than expected!

Right?! We shall see...

[Hassan Mansour]

6/27
SSB Squat 430x4, 455x4, 480x4, 455x4x2
TnG Bench 340x1, 310x5, 305x5x2
DB Press 35x10, 45x10x3

[Hassan Mansour]

6/28
DL + minis 405x4, 455x4, 480x4, 455x4x2
Slingshot 315x6, 345x6, 365x5 @10, 345x6x2
SBB good mornings 225x12x3

[Hassan Mansour]

7/1
Squat w/ belt 545x1x3, 450x5x5
Comp bench 340x1x3, 295x4x5
Incline Bench 185x8, 205x8x3

[Hassan Mansour]

7/2
DL + belt 525x1 @8 (tore a callus so put on straps), 525x1x2, 425x5x5
2 board, paused 315x4, 340x4, 325x4x3
6-0-0 tempo belt squat 185x4, 270x4, 320x4, 300x4

[Hassan Mansour]

7/3
GPP session
1-arm landmine rows x 8 min AMRAP
Hollow holds x 9 minutes
C2 rower - 20 min HIIT

Coached and demonstrated some pause at knee power snatches for one of the weightlifters at the gym @ RPE 8 x 30 min. :-)

[Hassan Mansour]

7/4
SSB squat + chains (bar weight listed) 430x4, 470x4, 450x4x2
TnG bench 340x1, 305x5x3
6-0-0 tempo bench 225x4, 275x4, 260x4

[Hassan Mansour]

7/5
Low block pulls (stacked two 1.5" Rogue rubber tiles for the blocks) 405x4, 455x4, 475x4, 495x4, 475x4x2
Slingshot 315x6, 340x6, 365x6, 345x6x4
6-0-0 Tempo RDL 225x12x3
Triceps press downs x 3 sets
DB curls x 3 sets

[Hassan Mansour]

7/8
Squat w/ belt 550x1x3, 455x5x5
Comp bench 325x1x3, 280x4x5
Incline bench 185x8, 210x8x3

[Hassan Mansour]

7/9
DL w/ belt 500x1x3, 410x5x5
2 board press w/ 1s pause 145 kg x 4, 152.5 kg x 4, 157.5 kg x 4, 145 kg x 4 x 4
6-0-0 tempo belt squat 270x4, 325x4, 310x4
Triceps press downs x 3 sets
DB curls x 3 sets

[Hassan Mansour]

7/10 - GPP
Pendlay rows 100 kg x 8 min AMRAP
Hollow rocks on the ground x 9 minutes
C2 rower- 20s sprint every 2 min x 20 min

[Hassan Mansour]

7/11
SSB + chains (bar weight listed) 430x4, 455x4, 475x4, 435x4x2
TnG bench 145 kg x 1, 152.5 kg x 1, 140 kg x 5 reps x 2 sets
6-0-0 tempo bench 112.5 kg x 4, 120 kg x 4, 127.5 kg x 4, 120 kg x 4