Heavy Bench
Wide Grip BP
245x10x1 EMOM
*just kept banging out singles until the bar speed dropped a lot and there was a lot of strain
Incline BP
115x3x10
115x7
*RPE 9 and 10 on set 3 and 4 respectively
Kroc Row
65lb for 20 reps
*RPE 10
Cuban Presses Face Down on an Incline Bench
5lb for 3 sets of 6
Incline Curls
15x2x15
DE Legs
DE Manta Ray Parallel Box Squat w/ 50lb chains
205x12x2
Glute Ham Raises with bosu ball and band assistance
-didn’t feel right, will try bw leg curls hanging from barbell next time
other stuff
DE Upper
Bench Press w/ Chains
135x12x3
Neutral Grip DB Press
-will go with push ups next time for shoulder health
DB Pull Over w/ Band
30x3x12
supersetted w/ DB Face Pull
10x3x12
ME Legs
Manta Ray Parallel Box Squat w/ Chains
285x1
315x1
335x3
-very explosive
Stiff Legged DL
Hip Health Stuff
Abs
ME Upper
Blue Slingshot BP
275x6x1
285x4x1
-next time I’m pretty sure I can use 285 the whole time
Incline BB Press
95x4x10
95x9 barely missed on 10
-pretty good pump in tris and upper chest. Just perfect.
Kroc Row
65x1x12
-just warm up sets and a little volume
65 for 22 reps
-I can see progression coming fast with this one
Seated DB Clean and ‘Arc’ Press
-no more than 10lb, but 5 could definitely be appropriate
Got stupid with some deadlifts and haven’t been using the right weights for DE work. Had to take a few days off because of that.
I’m just going to start the block over again and am going to do it right.
Last Night
DE Legs
Beltless Manta Ray 1-2in below Parallel Box Squat w/ 50lb Chains
185x12x2 35s rest before stepping under bar again
*since I’ve done some foam rolling and other stuff, I have way more shoulder mobility so I had to relearn where a stable position for my shoulder is. I found pulling the elbows into myself and then locking them by pulling them down to be my sweet spot. Back felt very solid and lats felt very tight and shoulders felt great.
*did ‘no moneys’ inbetween sets so my shoulder wouldn’t get tight and to improve stability during sets
*crazy pump in low back and glutes afterwards
Straight Legged Hip Thrust to Gliding Leg Curl
3x8
*Two separate movements that transition into each other perfectly
*Bar was at squatting height, feet on the ground
*grip was the limiting factor, If it doesn’t come around soon, I may wear straps
Beltless Speed Pulls w/ 50lb Chain w/ Stiff Bar
225x10x1 30-40s rest
*These flew up
*Best results came when I sucked in my breath, bent over to grab bar, ‘lengthen’ spine, this put me in deadlift starting position, shoot my hips up then pull back down and explode up
Belltless Reverse Grip BB Row Just Below the Knees
135x3x10 45s rest
*need more volume next time, wasn’t hard enough
DE Upper
BP w/ Chains
135x12x3 30s rest
Reverse Grip Wide Grip BP
95x5x10
Supersetted w/ Various Kinds of Band Pull Aparts
DB Pullover into Bench Press
30x3x6 90s rest
DB Shoulder Rotations
-Just messed around to learn the movement. Just did work for time to get a pump.