Congrats on the squat PR!
bench:
3x10 @ 95
1x5 @ 115
1x3 @ 135
1x3 @ 155
1x2 @ 165
1x3 @185
hit my goal and a rep PR. yay.
incline DB press: 1x8 @ 40
3x8 @ 50
lat pulldowns:
4x6 @ 140
french press:
4x10, 2x5 @ 50
prowlers:
8x80ft @ 90lbs
overall i am happy with this. hit my bench rep goal. now i know what to beat for next time.
i missed last night as i had a play date for my daughter that lasted way late. i was not feeling to energetic tonight but after some yard work i decided it was time for squatting.
squats warmup:
1x5 @ 45
2x5 @ 95
2x3 @ 135
box squats:
18x2 @ 175
12:15, 6,300lbs, 514.29lbs/min.
2 min faster, 100 more total pounds and an increase of 94lbs/min. yay! i was aiming for 20 sets. almost 3 weeks ago i had strained the back of my knee. the pain became too much so i moved on.
tried some bulgarian split squats and some unilateral squats and the pain behind my knee sent me to the ground so i played it safe and called it quits. i have to figure out what the heck i did.
bench:
7x3 @ 115, i wasnt explosive enough so i lowered the weight
8x3 @ 95
9:30 total time. 4,695 lbs lifted. 494/lbs/min
close grip bench:
4x5, 1x8 @ 115
went too light here. havent done these in years so i wasnt so sure about the weight. now i have a starting point.
rolling tricep extensions with a new toy, 2" handle adjustable DBs:
1x8 @ 25
2x8 @ 30
these are way harder with thick bars. may not use them again for this exercise.
1 arm rows:
2x5 @ 100
1x8 @ 100, with straps. i may start using straps more for heavy rows. especially if i can keep up my KB work and mixing in my axle and thick handled DBs often.
incline curls with 2" DBs:
3x5 @ 30
ouch!!! what a pump this gave me. my DE bench workouts is causing a strong ache during the set on the outside of my upper arm which i am leaning towards it being a bicep weakness. so i am planning on adding in much more bicep work.
facepulls:
i doubled up a mini band and did 4x15 with 30 seconds rest.
i moved this workout from last night to today so i skipped abz and conditioning. tomorrow is a a max effort lower body day. i wanted to leave something in the tank for that.
squats:
3x5 @ 95
1x5 @ 135
1x3 @ 185
1x2 @ 225
1x5 @ 245
1x5 @ 265, new 5 rep PR
deadlifts:
1x2 @ 295
1x1 @ 365
1x1 @ 415
1x0 @ 445, i shouldnt have done this. i pulled so hard i almost passed out and didnt even get to my knees.
front squats:
1x5 @ 155
1x8 @ 135
and i was really feeling wiped out by now. my form was just collapsing so i moved on.
KW swings:
6x10 @ 73
i did these with a timer, 1 minute per set.
saxon side bends:
2x20 @ 2x10lbs DBs
bench:
1x15 @ 45
2x5 @ 95
1x3 @ 135
axle floor press:
1x5 @ 160
1x0 @ 180, what the hell?!?!?!
floor press:
1x5 @ 155
1x3 @ 175
again, what the hell. it seems my triceps are still wiped from the last pressing workout. so i move on…
strict overhead press:
2x8 @ 95
1x4 @ 95, continued immediately with 4 more push/press
and beyond what the hell i move to what the f*#).
BB bent rows:
4x8 @ 115
did these a bit slower with no jerking motion and a much wider grip
skull krushers:
2x8 @ 60
and they were definitely shot. the triceps that is. wow. didnt hurt. they just stopped working.
BB curls:
4x8 @ 60
body weight squats to bench:
4x20
widening my stance each set.
bench:
2x10 @ 45
2x5 @ 95
10x3 @ 115
6:40 min, 3,450 total lbs, 518lbs/min
wow quite a bit faster, still hurts like hell. i think i need a better warm up for this. maybe some body weight explosive stuff. a lot less weight but i also did 66% of the number of sets. still got a higher lbs/min. wider felt much better then more narrow thats for sure. makes me wonder if i should do that or go narrow as i suck at it.
more bench:
1x5 @ 135
1x3 @ 155
1x6 @ 175
french press:
4x5, 1x8 @ 43lbs
1arm rows:
2x5, 1x7 @ 100
incline DB curls supersetted with rear delt kickbacks:
5x5 & 5x8 @ 25
overhead slosh pipe squats:
3x5
squats:
1x5 @ 95
1x5 @ 135
1x3 @ 185
1x2 @ 225
1x3 @ 275
1x3 @ 295, PR by 20lbs, yay!
goodmornings:
2x10 @ 135
and wow did those squats wipe me out. 
facepulls:
5x10 with doubled up mini bands
supine lateral rolls:
3x10
macebell and clubbell stuff to warm up
incline bench, 1 notch:
2x10 @ 45
2x5 @ 95
1x3 @ 135
1x3 @ 155
1x1 @ 175
i wanted a 3RM, should have gone up 10lbs instead of 20. probably didnt help that i cut my rest short as my GFs daughter and her friend were around and interrupting me. 
bench:
1x5 @ 135
1x5 @ 155
1x5 @ 175
i was happy with 1 shy of my 1RM especially after some incline work.
bent rows:
5x10 @ 115
did these in a much slower more controlled manner then usual. no jerking motions. and wow does that make it seem like a different exercise.
skull krushers superset with standing BB curl:
3x10 @ 60
3x10 @ 45
could have gone a bit heavier on the curls. still feeling out my bicep strength
had some painting to do in the house and some yard work before it got to dark so i wrapped things up.
power cleans for a warmup:
3x5
squats:
3x5 @ 135
box squats:
8x3 @ 185
nothing to heavy nor much volume. did them dam fast though.
deadlifts:
1x5 @ 225
1x5 @ 275
1x5 @ 315
1x5 @ 365
1x1 @ 415
same as squats, not too much of anything
standing cable crunch:
5x12 @ 90
today almost felt like a deload day. thats cool i guess.
bench:
2x10 @ 45
mobility work on thoracic area and warmups with a clubbells
bench:
3x5 @ 95
10x3 @ 135, done as fast as i could move it with a pause at the bottom
axle overhead strict press:
1x5 @ 90
1x5 @ 100
1x5 @ 110
1 arm rows:
1x6 @ 100
and this headache that i had all day put me to the floor. i keep holding my breath on 1 arm rows and after that set even bending over shot searing pain through my head.
Congrats on the squat PR! Looks like you’re doing well on the other stuff as well.
The next time the kids bother you, put them to work spotting you. Bet that’ll get rid of them.
thanks cav, and here is another squat PR. those box squats seem to be working quite well for me.
warm up - KB swings:
3x30 @ 35
warm up - power cleans:
3x5 @ 95
squats:
3x5 @ 135
2x2 @ 225
2x1 @ 275
1x1 @ 295
1x1 @ 315, PR
1x1 @ 325, PR again by a total of 16lbs.
that was my goal of today to set a new lower body 1RM PR. done.
stone loads to 4.5ft platform:
1x1, 210, took quite a while. getting that thing off the floor is hard! added some athletic tape to my forearms and plenty of tacky and it came right up for me.
1x1, 230
1x0, 250, it kept slipping off my shirt. i have to remember to keep a old messed up t shirt to put tacky on a i know i had lots more in me. i felt like i could have gotten the 270 stone.
and thats it. this is workout 1 of my intensification phase. lots of less volume with lots more intensity. although i did skip my accessory work and did some stones before i had to head home to clean up for the easter stuff with the kids.
That’s a huge PR. 16 lb!
[quote]kpsnap wrote:
That’s a huge PR. 16 lb![/quote]
thanks. my training after my meet in november sucked and i took several steps back. going down to 3 days a week and doing more speed work seems to have helped a lot. i also have a goal of 350+ at my next meet in late july. i may break 1000 in my second meet. that makes me smile. 
warmup with clubbell stuff:
1x a lot @ 10lbs
bench:
2x10 @ 45
2x5 @ 95 with doubled micro mini long bands, 15.5-22.5lbs
1x3 @ 135
1x3 @ 155
1x1 @ 185
1x1 @ 205, without bands, PR by 2lbs, ehh. ill take it.
1x0 @ 225, went down nice and fast, lol. oops. should have tried 210 or 215.
incline bench, ring finger on inside ring, with doubled micro mini (16-26lbs):
2x6 @ 95
1x6 @ 105
1x3 @ 115
those bands make this weird like hard and stuff
head supported BB rows with wide grip:
1x6 @ 135
2x6 @ 155
1x6 @ 175
1 set of high rep stuff to finish me off:
curls, overhead extensions, side laterals, front laterals
deadlifts:
2x5 @ 135
reverse band deadlifts:
2x3 @ 225
4x2 @ 295
6x2 @ 345
i used light bands, lightened the load by 70lbs at the bottom and went completely laxed at my knees.
snatch grip deads:
1x6 @ 225
1x6 @ 235
1x6 @ 245
1x6 @ 255
1x4 @ 265
and i was wiped after that. wow.
side planks:
30 seconds each side
bench:
1x10 @ 45
1x10 @ 95
1x5 @ 95+micro mini bands
1x3 @ 115+micro mini bands
8x3 @ 135+micro minis
i figured the micro minis added 15 at the bottom and 22 at the top. i was aiming for 10 sets. 7 and 8 were very slow on the 3rd reps so stopped.
overhead:
1x6 @ 90, strict
1x6 @ 100, strict
1x6 @ 130, push/press
1x6 @ 150, push/press
1x2 @ 160, push/press
and i was gassed. fresh i really feel like i could do 160 and maybe 170 for 6.
1 arm rows:
3x6 @ 100
hi to low planks
What are micro mini bands? Are they as long as the regular?
[quote]cavalier wrote:
What are micro mini bands? Are they as long as the regular?[/quote]
they are 40in bands from elite fitness systems. they add 5-30lbs of resistance depending on how far they stretch.