223
Bench-
Unrack: 325
Work Set: 235x5, didnt feel real strong tonight
Hang: 185x 3 of 3
Squat: 205x 2 of 5
Split rope pressdown: 70x10, 60x10
219
Hang: 235x 3 of 3
Squat: 235x 2 of 5
Wide Pulldown- 140- 10, 10, 8
Narrow Reverse Grip Pulldown- 140- 3 of 10
gym was closed tues night. shootout between police and some shithead a block away early afternoon. never seen something take over the whole county like that.
218
Bench- to 270x1
Unrack: 330
Rep out: 205x11
Hang: 240x 3 of 3 (murdered these. awesome.)
Squat: 255x 2 of 5
Some xface ext accessory but started too heavy. a mess.
219
Hang: 205x 3 of 3
Squat: 205x 2 of 5
Wide Pulldown- 150- 4 of 6
Narrow Reverse Grip Pulldown- 150- 3 of 8
Standing side crunch - 85 - 2 of 5
215
Hang: to 270x1 (PR)
Squat: 225x 2 of 5
Standing side crunch - 75 - 2 of 5
220
Bench- to 275x1
Unrack: 340
Rep out: 210x12
Hang: 185x 3 of 3
Squat: 185x 2 of 5
Standing side crunch - 85 - 2 of 5
hmm just realized i forgot bench assistence
221
Hang: 245x 3 of 3 (definitely a 3x3 pr)
Squat: 275x 2 of 5 (knees finally felt good, let me do something decent)
Wide Pulldown- 150- 7,6,4 (not stronger on these today bleh)
Narrow Reverse Grip Pulldown- 150- 3 of 9
Standing side crunch - 95 - 2 of 5
Crunch with 10- 3 of 20
10 10 second leg lift holds.
Had some really shitty workouts. Not going to backlog them except to say I unracked and held 3 and a half after failing 285 and it was difficult.
220
Bench: 235x1, 215xsofuckingcloseto 12 ineverfailthathigh
cant get platform
crossface ext: 30s for 11 (after 8 assisted left arm), 25s 2 of 11
cant get platform
some 20 lb medball ab throw stuff
still cant get platform, out
Hammer- 106’1" (PR)
44lb weight- 31’5" (PR)
Olympic Silver Medalist in Discus was there, the Iranian guy. Everyone was like “Dude you cant leave before disc, don’t you wanna tell your grandkids you got your nuts stomped by an olympian” and Im like no, thats beta as f&*k and Im exhausted.
219
Hang: 205x 3 of 3
Squat: 255x 2 of 5
Narrow Reverse Grip Pulldown- 150- 3 of 12
Standing side crunch - 80 - 2 of 5
220.5
Bench- to 240x1
Rep out: 220x9 (what the shit?)
Hang: 225x 3 of 3
Squat: 260x 2 of 5
xface ext - 25 - 2 of 15
and forgot the side crunch. again
216
Bench- unrack: 270
Rep out: 220x9 (yup. figured. no progress. but then)
Hang to 275x1 (PR)
I cant explain this. Nothing felt light or fast, just kept getting them up. Caught this corkscrew as I am apt to do on heavy singles and had to straighten out. did just barely
Squat: 185x 2 of 5
Standing side crunch - 90 - 2 of 5
i failed a 280 clean the other night
218
Bench to 255x1, 230x 2 of 3
Hang to 205x 3 of 3
Squat: 255x 2 of 5
Narrow Reverse Grip Pulldown- 170x 2 of 5
Standing side crunch - 95 - 2 of 5
216
Bench to 260x1, 235x 2 of 3
Hang to 225x 3 of 3
Squat: 280x 2 of 5
Narrow Reverse Grip Pulldown- 190x 2 of 5
Standing side crunch - 80 - 2 of 5
213
Bench to 255x1, 225x 2 of 3
Hang to 185x 3 of 3
Squat: 185x 2 of 5
Narrow Reverse Grip Pulldown- 190x 2 of 5
Standing side crunch - 90 - 2 of 5
214
Bench to 265x1, 225x 2 of 3
Hang to 135x 3 of 3
Squat: 285x 2 of 5
Narrow Reverse Grip Pulldown- 180x 2 of 5
Standing side crunch - 75 - 2 of 5
217
Bench to 270x1, 240x 2 of 3
Hang to 205x 3 of 3
Squat: 255x 2 of 5
Narrow Reverse Grip Pulldown- 190x 2 of 5
Standing side crunch - skipped, tired lower back