SSB Box Squat
80x10,10
170x5,5
260x3
310x1,1 added belt
350x1 added metal ace suit, 45lb bumper and plate to box
440x2
440x2 no plate
500x2 add plate
500x2 no plate
530x1
440x7
Sumo RDL
225x10,10
315x8 belt and straps
Light Band Side Shuffle x lots
Didn’t go too bad, needz more hip strength and flexibility so I can keep my knees out. 530 wasnt that bad all things considered
Bench
45x20
95x10
135x5,5
185x3,1
205x1 (shut it down)
OHP
95x8
115x8,8,8
Fat Bar Floor Press with 80lbs of chain
5x8
Rear Delt Raise
20’s x12x4
DB Curl
30’s x12
35’s x8x4
Got a nice pump going after another failure bench day.
DE SSB Squats/Chains
80x10,10
80/120 x5
170/120 x2x6
DE Sumo Deads
135x10
135/80 x1
225/80 x1
275/80 x1
275/120 x1
275/120 x1 conventional
315/120 x1 sumo
GHR
15,10
My body did not want to squat today lol. Sumo deads went really well, conventional not so much.
Switching up deadlift styles every so often is a good thing and sumo is really good for strengthening the hips.
Sumo Deads
135x10
225x5
315x3
365x1 added belt
405x1
455x1
495x1
515x1 PR!
525x0 not my best attempt
455x3
405x7 ahhhhh
Sumo RDL
315x10 belt and straps
GHR
10,10
Finished up quick to go eat. Pleased with how sumo went, 515 still felt pretty quick and 525 is there once I get a little more practice pulling this way. This makes me wonder where my conventional is at, may try reverse band sumo in a few weeks because I feel strong off the floor so who knows where I’d be at if I worked on my lockout.
2 Board Bench
45x25
95x10
135x5
155x5
175x5 added 2 board
185x5
195x5
Low Incline (1 pin higher than before) DB Bench
60’s x10
70’s x8
75’s x5
60’s x7
50’s x10
Dips
BW x10x4 sets
Pull Aparts
30,20,20
Good workout
DE Bench
45x25
45x10 added mini
95x3x15 sets (felt like I was getting a lot out of it so I kept going)
Kroc Rows
160x18 left, 20 right (straps)
DB Alternating Scoops Press
45’s x12
55’s x8x3
Some curls and abs
2 good bench workouts in a row! Killed the kroc rows too.
Nice Kroc rowing! Your benching that I saw was looking good!
DE Straight Bar Squat
55x10,10
145x5
145x3 added lights (pins 3 and 6)
235x2x5
285x2,1
SSB GM
80x10
170x5
170x10 belt
DE Deads/Chains
135x5
225x3
225/120x1
225/160x1
Leg Press
3pps x10
4pps x10
5pps x6
6pps x5
2 Board Bench
45x25
95x10
135x5
165x3 added 2 board
185x3
195x3
205x3
Seated Cable Row
125x8
137.5 x8,8,10
Rope Pressdown
90x10,10,10
Standing DB Triceps Extension
20’s x10,8,8
All the volume on monday probably had some effect today, 215 probably would’ve gone but I didnt have a spotter. BW 187(!) in the morning on an empty stomach no less!
[quote]jakerz96 wrote:
Nice Kroc rowing! Your benching that I saw was looking good![/quote]
Thanks! I’ve actually had fun the last few bench workouts!
DE 3 Board Bench
45x25
95x10
95x3 added minis
115x3 added 3 board
135x3,3
155x3,3
135x3,3,3 moved grip in to pinkies on the rings
BB Row
135x10
185x10
225x10 straps
275x5 straps
185x17 straps (damn.)
OHP
95x12,12,10
95x10 (scoops press)
Seated Rear Delt Raise
30’s x8
20’s x12,12
Knee Out’s Mini (hereinafter referred to as “bad girls”)
Foam Rolling upper and lower
Reverse Band Sumo Deadlift
245x5,5
335x3,3
425x1 added reverse strong bands (much more tension than last time lol)
515x1
605x1
695x1
605x bunch of singles in the ace suit
GHR
x20
Left quick to eat, first time pulling in the suit, not sure where to go from here. Maybe I need to try it with the straps up next time since its loose in my hips, actually didnt have too much trouble getting to the bar. Frustrating.
2 Board Bench
45x25
95x10
135x5
155x5
175x5 added 2 board
185x5
195x5
200x4
Axle Floor Press/Chains (close grip)
70/80 x10
90/80 x6,5
70/80 x8
70/40 x10
Lat Pulldown
120x10
140x10
120x8
Dips
BWx20,10,15
Standing DB Extensions
20’s x10,10
some curls
DE 3 Board Benh
45x25
45x10 added minis
95x3
115x3 added 3 board
135x3x4
135x3x4 (close grip)
Chest Supported Rows against mini band
45x10
55x10
70x10x3
Low Inline Dumbell Bench (partials)
65x12x3
Pull Aparts
mini x30some x 2 sets
Seated Cable Rows
125x15x2
Log Clean & Press
90x10,10
180x0 (might be able to get 1 or 2 if I’m fresh)
Log Clean
SSB Squat (box plus plate)
80x10,10
170x5,5
220x5
260x5
290x5
310x5
350x5 added thin bumper, ace suit straps down
400x2
440x2,2,2 thick bumper
GHR
BWx15x2
Decline Sit Ups
40lbs of chain x10,10,10
no chain x20
Was just gonna go raw but screw 5 reps lol. Turned into a suit session with scoops, brought my stance in, toed out, and brought my hands closer to my body to get my back in a better position. Worked really well, got a lot of technique stuff to work on with the suit but I think theres some potential down the road.
DE Bench
45x10 added minis
95x4
105x3x8
OHP
95x10
135x5x3
Rope Chins
BWx10
Hand over hand growler drag
45x1, 135x2, 135+Jakerz x2 or 3
Dips
BW+25 x12x2
SSB Squat
80x10,10
170x5
220x5
260x5
310x3 added thin bumper to box
350x1
380x1 added metal wraps
410x1 added efs wraps
440x0 (little pumped up, hilarity ensued, vids to follow lol)
440x1 switched to thick bumper, huuuuuge PR
Sumo RDL
135x10
225x10
315x10 added straps
365x5 belt and straps
225x15 feet together
Leg Press (#2 pins)
4 pps x10
5 pps x10
6 pps x10
Gonna have to look back and see what my former SSB PR was but I’m pretty sure this shattered it, brought my stance in a little and toed out per scoops’ suggestion (he really knows what hes talking about lol).
Pretty hilarious
Ya so my highest raw single with the SSB was 3 months ago, 330lbs. Not a bad 110lb PR lol.
Oh man funny stuff…
Way to come back and hit 440!
Watch the difference between the miss and the one you got with the thicker bumper. The only thing different I see is that little sitting back in the hole (it was on the way up though and not on the way down) when you go a deeper. I think that’s why you got folded up and I think it’s glutes. I also think when you get them stronger your squat will increase rapidly. You should really try some glute activation stuff everyday and expecially right before training. It really did wonders for me. I’ll show you what I mean next time I see you in the gym.