Speed Bench: 9×3@230/104.3 + blue bands
Shirted Bench(50 F6): 5@375/170.1, 3@395/179.2, 3@415/188.2
External Rotations
Short but sweet workout. The 415 set wasn’t all that pretty but it all went up.
Deadlift(conv, no belt): 5@451.9/205, 5@463/210, 5@474/215, 5@485/220, 5@489.4/222
Zercher Squats: 5@220.5/100, 5@231.5/105, 5@242.5/110
KB Swings, 1 handed, 2 handed: lots @ 52.9/24
Abs
Deadlifts felt good today, definitely feel like my top set of 511.5/232 should be there in a couple weeks. Zerchers also felt good, the best they’ve felt.
Got my new 52.9/24 kettlebell today and played around with it a lot. I started with basic two handed swings then I moved to one handed then I started doing catch and release two then one handed. Finally I moved to flips two handed then finally after a number of attempts I got a flip with my right hand. My hips feel good after all the swinging, we’ll see how they feel tomorrow.
At the end of the workout we did some box jumps and stuff. I two foot jumped onto a 30″ tire and 1 foot jumped onto the 24″ box with my right leg. I also did an 84″ standing broad jump.
CGB 3Board: 5@297.6/135, 5@319.7/145, 5@341.7/155
Skull Crushers: 2×8@95/43.1, 8@105/47.6
Abs
Decided to try benching three days a week again, at least in some form. We’ll see how the shoulder handles it.
Overhead Squat: 5@66.1/30, 5@77.2/35, 2×5@99.2/45
Overhead squats are so much harder than you’d think they should be. I probably had a little more in me but not much. I did a hang snatch to get into position each time too, I tried to catch it as low as possible. I also did some whip smashes and some other stuff but nothing really structured.
Bench: 5@253.5/115, 5@286.6/130, 5@308.6/140, 5@324.1/147
1handed DB SHP: 12@45/20.4, 12@55/24.9, 12@65/29.5, 12@75/34
DB Rows: 10@65/29.5, 10@95/43.1, 10@115/52.2
Whip Smash: 20+ times
Well my bench went worse than last week but I guess I just had the shirt on on friday so I’m not fully recovered as I’m not used to benching more than once a week anymore. Everything else was good, the whip smash was harder than I expected.