Friday
DE Squat
Warmup-Bar, 145, 235
325x2
415x2 added briefs
505x2x3 sets
Reverse Band Deads
225x1 reverse green bands
315x1
405x1
495x1
585x1
635x1
655x1
Sumo Deads with chains
Warmup-135, 225, 315
405x1
405/100 x1
455/100 x1
495/100 x1
545/100 x0
SLDL
225/120 x8,10,10
GHR-back end raised x5,15,5
Hanging Leg Raise x10x3
Definitely should have made a smaller jump after 495. 495/100 was my goal today but I glanced at the video and thought it looked pretty quick so I threw a quarter on there instead of 20 or 30lbs like I should have. That was stupid especially after heavy reverse band on Friday. I just ran out of steam halfway up and my back failed as you can see on video. Overall though I think my form looks as good as it ever has so things are looking good with a few more tweaks.
ME 3 Board Bench
Warmup-Bar, 95, 135
185x2
225x3 added 3 board
255x1
275x1
285x1
295x1 (20lb PR)
305x0
DB Incline
75’s x10,10
60’s x15
Grenade Chain Tri Ext
1 chain x10
2 chain x5
1.5 chain x10
1 chain x10
Meadows Row on CS Row Machine
Plate x10
70x10,10
CG Bench
135x10x3
Curls brah.
DE Squat
Warmup-Bar, 145
145x3 added strong bands
235x2
325x2,2 added jack suit straps down
375x2,1,2
415x1,2 added belt
kept suit on
DE Deads
-against short avg in crepensek rack
135x some
225x some
315x2-3x3 sets (reset each rep)
365x2x2
Back Ext
25x8x4
BWx20x2
Strong Band Abs
10-15 x3 sets
Squats were pretty tough without a belt. Had my toes pointed slightly more forward from raw work lately, toed out more and it went much better.
DB Bench
up to 105’s x5
OHP
135x5
155x5 shoulder felt a little off so shut it down there
Chins
rev minix8x3
Face Pulls
100x12x3
Tri nonsense
Squat (no box)
Warmup-Bar, 145, 235
325x1,1
375x1
415x1
455x1 wraps
505x1 rev light bands
GHR
BWx10x3
Back Ext
BWx20,20
Hit my projected opener and 2nd, felt heavier than I would’ve liked but I tried to make sure I sunk them somewhat. Should be able to hit 5 for sure at the meet but if there’s not much left I might pass on my third. Had a big crew squatting today that was a lot of fun.
Bench
Warmup-Bar, 95, 135
95x5 added 80lbs chain
135x3
165x3
185x1
205x2 slingshot
225x2,2
Fat Bar Floor Press with chains
70/40 x10
70/80 x10
70/120 x10
70/160 x10
70/200 x6
DB Tri Ext
30’s x8x3
25’s x10,10
Low Incline DB
45’s x15,15,15
DE Bench
Warmup-Bar, 95, 135
Barx5 added mini bands
95x4
115x3
135x3x9 sets
Cable Rows
125x5
175x5
200x5
225x5
175x10
Scoops Press
135x10x3
Inverted Rows
BWx10, added 1 chain x10, 2 chains x10
OH Tri Ext
100x10
110x10
100x10
80,70,50 x drop set
Curls
Chain Suspended Good Morning
Warmup-Bar, 135, 185
225x3
275x3
315x1,3
365x1
Leg Press
fairly light for 10x3
Leg Curl
10x3
Band Pulldown Abs
25x2
Chain suspended GMs are awesome. You like, too?
Yes sir, I definitely need to do them more. Usually I want to squat or pull on Mondays but I really need to suck it up and do more gm’s. My low back is such a weak point in my pull and it ALWAYS fails on gm’s.
I set the bar about belt level, that where you set yours?
[quote]kblk3125 wrote:
Yes sir, I definitely need to do them more. Usually I want to squat or pull on Mondays but I really need to suck it up and do more gm’s. My low back is such a weak point in my pull and it ALWAYS fails on gm’s.
I set the bar about belt level, that where you set yours?[/quote]
More or less. Lower than belly button for more back work, higher than belly button for more hip work. Both need to be stronger of course.
Bench
Warmup-Bar, 95, 135
185x3
225x3 added 2 board
255x1
275x1
285x1 10lb PR
315x1 3bd added old metal shirt
365x1 2 board
365x sort of 1 almost touch
225x10,10 slingshot
DE Squats
Barx5,5
Barx3,3 added 200lbs chain
145x3,3
235x2
325x2x4 added briefs
DE Deads off 1 1/2" blocks
225x2x4 short avg bands
GHR
Minix10x3
Decline Situps x25
Warmup
Crazy Quarters Bench x10x4
Floor Press/Chains
70/80 x10
120/80 x10
120/120 x10
120/80 x10,10 closer grip
Low Incline DB Bench
40’s x10
50’s x10
60’s x10
65’s x10
70’s x10
45’s x20
Tri Pushdowns plus mini band x lots
Lateral Raises
15x10-15 x4
DEADLIFTS
Warmup-135, 225, 315
405x1,1
495x1
545x1
585x1 PR!!
haha that’s how I felt afterwards, felt heavy but fairly solid overall. Vid should be up soon.
Threw my jack suit on and tried 495 that flew up like an empty bar, then tried 635 but didn’t realize how gassed I was.
GHR
mini band x15x2
Decline Situps x30