Bench: 8@265/120.2, 8@275/124.7, 8@285/129.3
Standing SHP: 5@160/72.6, 5@170/77.1, 5@180/81.6
2Board: 3@345/156.5, 3@355/161, 3@365/165.6
Band Pull Aparts
Face Pulls
Abs
The bench was alright but the close grip on squats is really lending some pain to my bench workouts. The shoulder press went better than I’d expected, I’m now hopeful of hitting my final target of 5@200.
Rev Band Squats(~135/61.2 off at bottom, belt): 5@605/274.4, 5@625/283.5, 5@645/292.6
Pull Throughs: 10@130/59, 2×15@150/68
GHR: 3×10@bw
The rev band squats were good, way better than last week, the top set was probably my max for 5 today but after last week and even during warm ups today I had no expectations to hit it so I’m happy.
3 Board: 3@365/165.6, 3@385/174.6, 3@395/179.2, 3@405/183.7
Rev Band Bench(~120/54.4 off at chest): 5@405/183.7, 5@415/188.2, 5@425/192.8
JM Press: 10@135/61.2, 2×10@145/65.8
Face Pulls: 10@130/59, 10@140/63.5, 10@150/68
DB Cleans: 12@20/9.1, 2×12@25/11.3
Abs, Obliques
Good workout, lots of volume. The boards went better when I put them first, it allowed me to focus on the path by warming up with the 3board. The rev band benches were almost too easy.
Deadlifts(conv, no belt, TnG): 5@455/206.4, 5@465/210.9, 5@475/215.5, 5@485/220, 5@495/224.5
Box Squat w/bands(blue bands, ~200/90.7 at top, loose belt): 2×2@325/147.4, 2×2@335/152, 2×2@345/156.5
Lat Pulldown: 10@147/66.7, 10@160/72.6, 10@172/78
Obliques
I took fairly short breaks between sets today and man was I sweating my face off by the end. I’d been pausing all my deadlifts on the floor for the last cycle and half but I think I need to work my lockout more so I’ve upped the numbers by 3% and started to “touch and go” on the reps. The box squats were the best they’ve been, I felt much faster this week that any so far. I plan to drop back to 315 next week and add another band to hopefully get it to about 250/113.4-275/124.7 at the top.
Front Sq: 8@265/120.2, 8@280/127, 8@295/133.8
SLDL: 3×10@335/152
Pfister Style Hyper Extensions: 2×10
Rhaea Fowler interpretation of Pfister Style Hyper Extensions: 1x i dont know it hurt a lot
Abs
Calves
Well the front squats were damn near brutal, my second set was a pr and I still had to go up 15lbs. The last set was really rough and I was getting bent forward by about the 6th rep. Rhaea’s version of the Pfister hypers is way worse….