Bench: 5@305/138.3, 5@315/142.9, 5@325/147.4
Standing SHP: 8@145/65.8, 8@155/70.3, 8@165/74.8
Floor Press: 5@275/124.7, 5@290/131.5, 5@300/136.1
Face Pulls: 4×15
Biceps
Abs
Good workout, the shoulder press is still rough, next week it drops to 5s but the weight takes a big jump so I dont think things are going to get better.
Rev Band Squats(~135/61.2 off at bottom): 5@585/265.4, 5@605/274.4, 5@625/283.5
Pull Throughs: 15@140/63.5, 2×15@150/68
GHR: 3×10@bw
Adductors, Abductors
This is the heaviest set of 5 for rev bands I’ve done and it was a bit tough but nothing serious. Next week it jumps 20lbs so we’ll see how that goes. The closer grip on squats is starting to generate some elbow pain, so I might loosen up a bit and slow down the progress a bit.
I did pull throughs instead of good mornings to save some shoulder stress.
Rev Band Bench(120/54.4 off at chest): 5@385/174.6, 5@400/181.4, 5@415/188.2
3 Board Bench: 1@405/183.7, 3@405/183.7
Rotator Cuffs
Face Pulls
DB Cleans
Abs
My left shoulder/pec is being a pain in the bench. Nothing felt right with the 3 boards, my plan next week is to do the 3 boards before the bands because since it’s such a weak point for me I need to focus on it.
Deadlifts(conv, no belt): 5@425/192.8, 5@435/197.3, 5@445/201.9, 5@455/206.4, 5@465/210.9
Box Squats w/Bands(blue bands, ~200/90.7 at top, loose belt): 2×2@315/142.9, 2×2@325/147.4, 2×2@335/152
Lat Pulldown: 10@147/66.7, 10@160/72.6, 10@172/78
Obliques
Abs
Good workout, the deadlifts weren’t too bad, even the last set felt pretty easy. The box squats were quite fun again, I’m really glad I put these in.
Front Sq: 8@245/111.1, 8@260/117.9, 8@275/124.7
SLDL: 3×10@335/152
Pfister Style Hyper Extensions: 3×10
Abs
Eeep, these front squats are getting heavy fast, next week the jump is up to 295, might have to toss the ol belt on for that set. The hyper extensions destroyed my low back, going to be doing these every week for the remainder of the program.