DE Upper
40% speed axel bench+ 4 chains
CG 2 board + 4 chains 185 x 10
HS Chest press machine work up to 115 x 8 each arm
DB rows 3 x 10 70s
Lat Pulldown 3 x 12 medium mag grip
Single Arm rear delt band flyes 4x25
ME Lower
Duffalo bar + 8 chains
595 for a double, planned on 3, stopped after 2.
3x10 3-5s hold hack squat + 3 plates total
3x20 reverse hyper top half partials 100lbs, then 2 x 20 with a 10lb med ball between feet pulsing at the top for extra glute focus
100 rep laying mini banded leg curls
3x15 50lb straight leg situps.
Iām beat.
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ME Upper
Red shoulder saver + 6 chains
95 x 5
135 x 5
185 x 3
225 x 3
Shirt
315 x 3
345 x 3
365 x 3
385 x 2
Worked up to 385 x 2, first reps were shit all night. 2/3were always better
Pin press 275 3x3 about half ROM
Coker pullover skull things 3 x 10
Incline tate press 4x10
Single arm press down 100 total reps, did these more like an extension
DB front raise3x15 , db lateral 3x15 , bent over flye 3x 20
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DE Lower
Duffalo bar box squats 45% 10x2 + 8 chains
ME Pulls
deadlift + 6 chains
545 x 2
Need to keep working on my start positioning.
Was able to do Stiff leg deadlifts 275 x 10 plus chains and maybe a set or three of GHR before I just called it for the night.
Gym was hosting a crossfit event Saturday and I got distracted helping the owner with some stuff.
https://www.instagram.com/p/B2X3S_6gTWT/
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DE Upper
Speed axel bench + 4 chains 9x3
CG 2 board 205 x 8
DB floor press 3x12 60lbs, 2 x12 70lbs
By this point my arms were killing me.
Chest supported rows 3 x10 90lbs solid squeeze at the top of each rep
tbar row machine using neutral grip 3x10 50lbs
Wide lkat pull downs 4 x 12, 120
150 reps of band pull aparts.
My lats were smoked after this for some reason, didnāt even get terribly heavy so Iāll take that as a win, hopefully.
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Deload Lower
455 SSB x 3 box squat ( set about an inch high )
These started to feel heavy so I stopped here, the goal was to just move weight not strain.
Hack Squat machines 3x5 5s pause in the hole with 4 plates
GHR 4x IDK till cramp
45 hyper 3x max
Hollow holds 3 x 30s
Day after deload I was tired all day, took a 2 hour nap after work which I very rarely do.
Deload upper went home around lunch time with a sore throat and napped a bit.
Bench 245 x 3 felt good, didnāt feel like going heavier.
225 x 8
DB skull crushers 4 x 15-20 25lbs
EZ bar cable tricep extensions 4x20 80lbs
D handle single arm press downs 4x20 30lbs
Rope overhead extensions 100 reps donāt remember the weight.
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DE Lower deload
DE belt squats 8x2
Yoke bar Good mornings 3x8 ( 1 plate I think? )
GHR 4 x 10
Reverse hyper 3x20
100 rep seated hamstring curl
100 rep leg extension
DE Upper deload???
8x3 speed bench 50% axel + 4 chains
DB bench 3 x 12 85, 1x10 95
Medium Mag Grip lat pulldown 4x12
CG mag seated low row 4x12-15
Uhhā¦ then some random laterals/rear delt work mostly face pulls times a billion
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ME Lower
Spider bar + briefs + 8 chains
I had to wait over an hour for a monolift so I was pissed off and semi pressed for time by the time I got a chance to actually squat.
Why do people use a mono and walk out the weight, Iāll never understand. Iāll also never understand why you get upset when people tell you to go to one of the 3 free power racks.
I decided Iād warm up raw, throw the briefs on and smash out a few sets at least.
175 + 8 chains x 3
265 x 3
briefs
355 x 3
445 x 3
535 x 3
Last rep was definitely a strain so I just shut it down, itās probably a PR or something idk
Spider bar + 8 chains 3x 5 raw wide stance 265
Probably should of pushed the weight a bit higher, ohh well.
4x10 banded GHR these got pretty gnarly
3x30 reverse hyper 4 plates
I did some banded standing abs and some other ab movement Iāve forgotten
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ME Upper
2 board 305x3
3 board 315x3
Honestly a bit disappointed with these, was touching them all way too high on my chest.
Move along.
295 3x5 3 board closer grip ( not close, but not normal )
3x10 coker pullover skull crusher press things. Noticed some odd shoulder movement on the left side, could explain bench.
3x10 tate press 35lbs
4x10 vbar pressdowns
3x15 laterals
3x15 front delt plate raises to overhead
3x15 rear delt flyes
2x15 hammer curls 25
2x15 db curls 15
3x10 standing front and back wrist curls short fat bar + 50lbs.
I do it because none of the racks we have let me get my hands where I want them (at the sleeves); and because I donāt like asking people to run the gate for me all the time.
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Fix your shitty shoulder mobility Mark! However thaāts a semi valid instance, but your also not squatting only 315. 
We used to have a rule that if you werenāt squatting at least 405 you werenāt allowed the use the mono. Then we got soft or some stupid shit
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DE Lower
9x2 speed squats 295 + 8 chains SSB to blue box
These felt pretty good after about 4 sets but due to the sinus crap iāve had for 2 weeks I couldnāt really breathe.
Planned on doing just some speed deadsā¦
Worked up to 605 for a single after doing 545 for 5 singles, then 585. I rushed 605 but it moved decent enough. 585 moved surprisingly fast.
SSB good mornings 205 x 8
GHR 4x max reps, low rest, last set I did a lot of partials and constant tension, iām fried.
Rope crunches 3 sets then 3 sets of ghr abs.
If I knew how, I would 
My reach behind my head kind of mobility is pretty good. Just canāt seem to get it to translate into getting my hands closer under the bar without my elbows exploding.
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I smell a monster PR coming soon
I hoping for all this to come into play January 25th ( my next meet ).
Looking forward to putting up some big prs.
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ME Lower
Duffalo bar + 8 chains doubles
145
235
Briefs
325
415
light wrap
505
medium wrap
595
Nearly died on rep 2. Did this back in march in full gear for a single, so not bad.
Duffalo bar + 8 chain good mornings
145 3x 8-10 reps
These are really good to teach you to drive with your traps on the squat and keep your chest up.
GHR 4x 10 my aim is to do these are hard as possible, so slow reps, partial ladder movements what ever it takes to make them scream with body weight.
DB stiff leg 3x10 40lbs
20lb weighted dead bugs. 3x10 per leg
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ME Upper
Shirted Bench 1 board doubles + 6 chains
365 x 2
1 board single
385
touching single
385
3 board raw bench comp grip + 6 chains
315 2x5
2 board
315 1 x 5
Single arm DB extension
1st set 12 reps each arm instantly go back and do more to failure 8 reps
2nd set same 15 reps/10 reps
3rd set 20 reps/10 reps and screaming tricep pain
DB rolling tricep extensions 35lbs 3x10
Straight bar tricep presssdown 3x20
DB laterals / Reverse Pec Dec 3x15
2 Likes
Last week was a take it easy week.
Worked up to 405 for a triple on the heavy yoke bar + 6 chains to a high box with a medium stance.
Tied my best axle floor press 225 + 4 chains for a triple, 205 was so easy I figured 225 would of been too. Was a grinder, oops.
Did a bunch of accessories I didnāt bother to log.
Played around with some stuff on speed deads that felt good.
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