DE Lower
DE Box Squats
10x2x135+chains
Speed Deads
10x2x175+chains
GMs
8x155
8x175
8x195
Back Ext
3x8xBW+chains
Goblet Squats
3x9x75
This DE day whipped my ass. I did better at staying tight on the box squats and I got my feet out a bit wider.
Still gettin’ after it like a champion, I see. Nicely done!
Nice work Joe. Goblet squats? Hopefully not with a KB…
james
DE Upper
Band Bench
10x2x135+bands
CGB
8x155
8x175
8x195
3x205
Crazy bells
20xbar+bells
T-bars
8x135
8x180
8x225
3x250
DB Press
9x80
9x90
5x100
DB Row
12x80
12x90
12x100
[quote]kimbakimba wrote:
Still gettin’ after it like a champion, I see. Nicely done![/quote]
Thanks you Ms. Kimba, you going to throw up a log anytime in the new year here?
[quote]JoeGood wrote:
Thanks you Ms. Kimba, you going to throw up a log anytime in the new year here?[/quote]
No. Although I’m doing good work in the gym, there aren’t any PRs to provide log fodder. I can only write about “hey, less knee cave” so many times. 
ME Lower
Reverse Band Box Squats
5x135
5x185
5x225
5x275
3x315
1x365
1x385
0x415
1x315
1x315
Front Squats
8x95
8x115
3x135
SLDL’s
8x160
8x180
8x190
Dimels
20x135
Second time doing the Reverse Band Box Squats and the miss at 415 was due to bad execution more than strength. I still suck at front squats but I’m seeing improvement thankfully. Dimels still feel odd but thats to be expected a bit. I wasn’t supposed to lift today but the weather is going to be crap tomorrow so I thought I’d give it a shot.
Nice work in here Joe.
Can you put a reverse band squat in context for me as I seem to be the only person on here who doesn’t own any bands. How much is taken off or put on or whatever?
The front squats will come. The more you do them the better they will feel.
[quote]FarmerBrett wrote:
Nice work in here Joe.
Can you put a reverse band squat in context for me as I seem to be the only person on here who doesn’t own any bands. How much is taken off or put on or whatever?
The front squats will come. The more you do them the better they will feel.
[/quote]
On the box it takes between 70-80 pounds off by my estimation. At the top it takes nothing.
ME Upper
Pin Presses
10x135
5x185
5x205
3x225
1x245
1x255
Milies
8x95
8x115
3x145
Chins
9,9,9
CGB
10x135
10x155
8x175
HS Iso Lat Row
8 x90/side
8 x135/side
8 x180/side
6 x225/side
V-bar pulldowns
10x160
10x180
10x200
10x220
Had a really productive day except I’m irritated by how poor my milies are.
Millie’s after a good bench session is double tough. Nice work Joe
DE Lower
Speed box squats-12 box
10x2x135+chains
Speed Deads
10x2x175+chains
GM’s
8z160
8x180
8x200
Back Ext.
3x12xBW+chains
Goblet Squats
3x8x75
DE Upper
Speed bench
10x2x135+bands
CGB
8x160
8x180
7x200
Crazy bells
20xbar+bells
T-bar Rows
12x90
12x135
12x180
10x225
DB Press
10x80
9x90
6x100
DB Rows
12x80
12x90
12x100
I needed to get my DE days in because of the holidays so I had to lift four straight days. I really love the holidays but I don’t love how they scramble my lifting.
ME Lower
Bow Squats: 12" Box
5x135
5x185
5x225
2x260
1x280
1x300
1x325
Box Jumps 24" box
3x8
SLDL
8x160
8x180
8x195
Dimels
1x20x135
325 was very, very ugly but I managed to fight through it.
ME Upper
2 board press
10x135
5x185
5x205
5x225
3x245
1x265
1x280
5x225
Chins
3x10
Seated Shoulder Press
8x40
8x45
8x50
HS Iso-Lat Row
8 x135/side
8 x180/side
6 x225/side
HS Low Row
8 x90/side
8 x135/side
6 x180/side
Dips
3x12
Look at those chins!
You got a meet coming up?
[quote]kpsnap wrote:
Look at those chins!
You got a meet coming up?[/quote]
I’ve got a meet in Feb but I’m fighting a couple of magging injuries that might keep me out of it.
Monday
DE Lower
Speed Box Squats
10x2x135+chains
Speed deads
10x2x175+chains
SLDL’s
8x160
8x185
8x195
Back Ext.
3x20
Wednesday
DE Upper
Speed Bench
10x2x135+bands
CGB
10x155
10x175
10x185
Chins
11,11,10
DB Press
10x80
9x90
7x100
DB Rows
12x80
12x90
12x100.
ME Lower
Sumo Deads
5x135
5x135
5x185
5x225
5x275
4x315
1x345
1x375
Box Jumps
3x9
Dimels
2x20x135
Pull Throughs
8x65
8x72.5
8x80
8x87.5
Back ext.
3x8
Low back is acting up so this was a pretty good performance all things considered.
ME Upper
Chain Bench
10x135
5x135+chains
5x135+chains
5x185+chains
5x205+chains
1x225+chains
1x245+chains
1x265+chains
1x245+chains
3x225+chains
Chins
12,12,10
CBG
8x160
8x185
6x205
HS Iso-Lat Row
8 x90/side
8 x135/side
8 x180/side
4 x225/side
Pressed for time so that was it. Surprisingly taxing.
DE Lower
Box Squat
10x2x155+chains
Speed Deads
10x1x185+chains
SDLD’s
8x165
8x185
8x205
Leg Press
8x 5pps
8x 6pps