Joe Cappellino 12/1 & 12/3

Back on the log horse….

Sunday 12/1


Worked up to 2 sets of 8 of 363…. I will increase this every week until I hit a new PR. (Last year I did 396 2×8)

3 board



484×3, x2

Barbell Rows

242 for 5 sets of 6


385 for 5 triples, no belt.  Still trying to work on the technique.  Not even wearing knee sleeves lately so everything feels terrible.


Tuesday 12/3


Worked up to 451 for 3 sets of 6, no belt no sleeves.

Military Press 3 sets of 8 with 220

Latpulldown… 4 sets of 10 with 180… try to do it very controlled

Abs (Leg raises)  4 x 30 supersetted with 45 degree back raises 4×12 (used a 25 lb plate for 2 sets, really squeezing the glutes)

I did a ton of stretching and foam rolling before and after to try and open my hips up, which have been extremely tight since before worlds.

I also have been eating a ton of cottage cheese at night before bed… get with the program.

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