Warm up:
Standing abs: 3×25 w/ doubled purple band
External rotation: 3×15 w/ mini band
Hypers: 3×15
Leg raises: 3×15
Pull through: 3×15 w/ monster mini
Core:
Rev band squat(no belt): 5@540.1/245, 5@551.2/250, 5@562.2/255, 5@573.2/260, 5@584.2/265
Wide Stance Cambered Bar Squats w/ Doubled Black bands(110.2/50): 3@231.5/105, 3@253.5/115, 3@275.6/125, 2×3@286.6/130
Shortened workout since I needed to get to Regina for ART.
Warm Up:
Standing Abs: 3×25 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ choked monster mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple
Core:
Speed Bench: 9×3@240/108.9 + blue bands, three different grips
Competition Width Grip Bench: 3@275/124.7, 3@295/133.8, 3@315/142.9, 3@325/147.4, 3@335/152, 2×3@345/156.5
Close Grip Incline: 6@185/83.9, 6@205/93, 6@220/99.8, 6@230/104.3, 6@240/108.9
Standing Abs: 3×30 w/ doubled purple + doubled mini
Good workout, the competition width grip bench was pretty hard, most of the time I do things with pinky on the ring so this was pretty different. The close grip incline was good too, I went heavier than I have on inclines in quite a while.
Warm Up:
Standing Abs: 3×25 w/ doubled purple
External Rotations: 3×15 w/ mini band
Hypers: 3×15
Leg Raises: 3×15
Pull Throughs: 2×15 w/ monster mini, 1×15 w/ purple
Core:
Deadlift(conv): 5@440.9/200, 5@451.9/205, 5@463/210, 5@474/215, 5@485/220
Deadlift(narrow sumo, quad mini band(176.4/80), 3/4″ platform): 3@264.6/120, 3@275.6/125, 3@286.6/130, 3@297.6/135, 3@308.6/140, 3@319.7/145, 3@319.7/145(1 1/2″), 3@319.7/145(2 1/4″)
Narrow Stance Box Squats: 4×4@275.6/125 + 80/36.3 chains
Pfister Hypers: 2×15 w/ 12lbs med ball
Standing Abs: 3×10 w/ doubled green
Lots of volume tonight. The band deadlifts were pretty darn good, I really tried to snap the lockout and the last few sets adding boards made a pretty big difference. I had pulled an adductor on Monday during warmups so I scrapped that workout but there was no pain today.
Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ monster mini choked
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple
Core:
CG 2board: 8@286.6/130, 2×8@297.6/135
Med Grip w/doubled minis(~+65/29.5 lockout): 3×6@231.5/105, added 3board: 6@253.5/115, 6@275.6/125, 6@297.6/135, 6@308.6/140
Tricep Pushdowns: 3×10 w/ doubled purple + doubled monster mini
Standing Abs: 2×10, 1×15 w/ doubled purple + doubled monster mini
Pretty good workout, got there late so I didn’t have as much time as I would have liked. The med grip w/ doubled minis was really good, especially off the three board.
Warm Up:
Standing Abs: 3×20 w/ doubled purple band
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ monster mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple band
Core:
Legs Up Bench 1 board: 5@297.6/135, 2×5@308.6/140, 2×5@319.7/145
3 board Bench: 5@352.7/160, 5@363.8/165, 5@374.8/170
4 board Bench: 3@396.8/180, 3@407.9/185, 3@418.9/190, 3@429.9/195, 3@440.9/200, 6@440.9/200
Lat Pulldown: 15×6 w/ doubled purple+doubled mini, 5 different grips
Biceps
Abs
Good workout, the 4 board stuff was really good, after working up to my top set of 440.9/200 I decided it was too easy and I did another set of 6 after.