CGB: 8@225/102.1, 8@235/106.6, 8@245/111.1
CG Lockouts: 2×5@305/138.3
Floor Skull Crushers: 3×10@115/52.2
Dips: 8, 6 w/ mini bands
Cable Crunches: 15@120/54.4, 3×20@140/63.5
Side Bends: 2×10@71/32.2
I did climbing sets with the close grip today, the routine called for 3×8@225/102.1 but after the first set it was too easy so I decided to bump it for the remaining two sets. The last couple on the 245 set were definately getting tough, the volume is more the culprit than the weight though. I forgot that the lockouts were supposed to be close grip which really changes the difficulty and in essense makes them difficult. They still weren’t too bad but definately worse than last weeks standard grip lockouts.
Bumped the weight up on the floor skull crushers without realizing it as I thought this was the weight I did last week, however half way through the first set I knew I had to have been mistaken. I still gutted it through all the sets but that didn’t leave much strength left for the dips which weren’t helped by adding the band resistance to the mix.
Band Assisted Squats(0 top/170/77.1 bottom): 8@405/183.7, 8@455/206.4(belt), 5@495/224.5(belt)
SLDL: 2×10@302/137
Leg Extensions: 15@195/88.5, 2×10@195/88.5(paused)
This wasn’t quite the workout my routine called for but since Jeff was doing this and he made my routine I decided to do it with him. I was pretty happy with how I felt while under the weight, I was slightly worried about that since I haven’t been under a heavy bar in at least a month. I had tons of speed on all but my last couple reps of 495. Sets of eights just don’t seem as hard as they did last week.
SLDLs were at the weight they were supposed to be at last week and I pulled both sets relatively easy without all the near-death-experience stuff afterwards. Leg extensions haven’t been in my routine in easily a year but they are now so I did them and they will cause me discomfort tomorrow I’m sure. I also skipped calf and ab work and opted to go for another coffee instead.
Speed Bench: 9×3@185/83.9 + green bands
3 Board Bench: 2×3@365/165.6, 4@365/165.6
Front Raises: 2×15@45/20.4
Rotator Cuff: 6×15
Bicep Curls: 3×15@45/20.4
The speed bench felt really good today, I paused most of the reps before exploding them up as fast as possible. However once I got to warming up for the board press things started to feel heavy. I did a triple at 275 that wasn’t as easy as it should have been and then a single at 315 that was way too slow. The 3 board presses were supposed to be sets of 5 but the first two sets I couldn’t get more than 3, the third set I moved my grip out to competition width and got 4 before stalling the 5th at lockout. That kind of set the pace for the rest of the workout. Not sure what happened today but I’ll write it off as a bad day.
Deadlifts: 3×10@302/137
Good Mornings: 3×10@225/102.1
Pull Throughs: 3×10@green band
Lat Pulldown to chest: 3×15@135/61.2
Side Bends: 3×15@45/20.4
Well I’m surprised to say that the sets of 10s for deadlift are already getting easier so I guess my body is adapting faster than I expected. They were by no means easy and I was out of breath by the end of each set but I definately powered through them easier than last week. That’s a very good sign considering I still have another week of 10s and then a couple weeks of 8s after that.
The good mornings were rather challenging, more so than I expected them to be as I don’t remember them being this hard last week although I did only do 1 set at 225 last week. After the GMs the pull throughs were just killer, they really caused some pain in the glutes. I love these especially with the bands because you are not only always fighting to pull the weight but you are also struggling to keep your balance the whole time too.
Legs Up: 5×5@260/117.9
Floor Press: 3×5@245/111.1
Decline Press: 2×10@245/111.1, 8@245/111.1
Standing Shoulder Press: 10@95/43.1, 10@115/52.2
I decided to go in today to do cardio but seeing as my legs are still killing me from Saturdays session I decided to instead do tomorrows workout today. The legs up sets began to show the fatigue in my triceps from yesterdays close grip work after the first couple of sets. I had tons of power right off my chest but by the 4th rep of each set I was grinding the lockouts. Floor press was more of the same, the weight was easy off the bottom but by the second set I was grinding the lockouts for the last few reps. I almost finished all my decline presses even going up 20/9.1 from last week but after 8 on the last set I was done.
Shoulder presses were done in front of the head which seem harder however they are a little easier on my left shoulder so I stuck with them today. I’m already getting used to the volume which is good cause it’s not going down for another two weeks.