Legs Up: 8@275/124.7, 8@285/129.3, 8@290/131.5
Decline: 8@275/124.7, 8@285/129.3, 8@290/131.5
Lockouts(4-5″ ROM): 5@395/179.2, 5@425/192.8, 4@445/201.9
Standing Shoulder Press: 10@132.3/60, 10@143.3/65
Power Clean: 1@198.4/90 1@220.5/100
BB Bicep Curl: 10@80/36.3, 10@90/40.8, 10@100/45.4
Rev Grip Bicep Curl: 3×10@70/31.8
Seated Cable Crunch: 3×30@130/59
Last week for 8s on the legs up and man am I happy, the 290 was a rough set by the last three reps. Everything else was pretty easy except my last set of lockouts where I just couldn’t squeeze out the last rep. Not sure why we started doing power cleans, we were doing them to get the weight up for shoulder press, then we just started doing them.
Squat: 3@495/224.5 belt+wraps, 1@565/256.3 w/suit bottoms, 0@625/283.5 w/suit, no depth, 0@655/297.1 w/suit, no depth, 0@675/306.2 w/suit, no depth
Good Morning: 8@225/102.1
Video of suited squats
Tried out my new metal viking squatter today, it is a lot of suit to say the least. Considering my best in my old titan centurian is 660 and I was unable to get depth with 675 in this suit, I was much closer than with 625 though. I also used a pair of metal all black knee wraps which might have had something to do with it but not a whole lot I’d say. I’ll try to get the suit up higher in the legs next time, hopefully it’ll make it easier to get depth.
Ran out of time again as I had to get to my A.R.T. appointment.
Speed Bench: 9×3@225/102.1 + blue bands(90lbs+ at top)
Floor Press: 5@295/133.8, 5@305/138.3, 5@315/142.9
Internal Rotations: 3×15 w/monster mini
Supraspinatus Raise: 3×10 w/ mini band
Band Pull Apart: 3×20 w/ choked up monster mini
Front Raise: 2×10 w/ 45lb plate
Leg Raise: 2×10 w/ heavy ass legs
The speed bench was good, I didn’t pause any of my reps which I have a bad habit of doing. However not pausing them was quickly felt in my right bicep. I judge that the blue bands are 90lbs or more at the top because right after I did a triple with 315/142.9 and locking it out felt really light. My first set of floor press was rough but after that they went well.
Deadlifts: 5@396.8/180, 5@418.9/190, 5@440.9/200, 5@463/210, 5@474/215
Front Squats: 10@205/93, 10@225/102.1
Seated Rows: 10@160/72.6, 10@185/83.9
Lat Pulldown: 2×10@135/61.2
The deadlifts were good until the last set, my grip was off on the first rep so I tried to reset it and I just couldn’t get it right so I was in danger of dropping the weight the whole set so it was too slow. Front squats are about the most evil thing ever invented…
CGB: 5@275/124.7, 5@285/129.3, 5@295/133.8
CG 2board: 3@335/152, 2×3@345/156.5
Skull Crushers: 10@95/43.1, 10@115/52.2, 10@120/54.4
Dips: 8 w/monster mini, 2×5 w/ green band
Core stability work
All the benching was easy tonight, the 295 set was easier than that 275. I almost think my close grip bench is stronger than my wide grip…don’t know what that means though.