Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Pull Aparts: 2×15 w/ monster mini
Front Raises: 2×10 w/ purple
Tricep Pushdowns: 2×15 w/ doubled purple
Core:
2Board Bench: 5@319.7/145, 5@330.7/150, 5@341.7/155, 5@352.7/160, 5@363.8/165
3Board Bench: 5@385.8/175, 5@396.8/180, 5@407.9/185, 5@418.9/190
4Board Bench: 5@429.9/195, 5@440.9/200, 5@451.9/205, 5@463/210(PB)
Lat Pulldown: 8×10 w/ doubled purple bands, 2 different grips
Biceps
Everything felt good today, my back is already about 75-80% so I’m hopeful I’ll be deadlifting by thursday. I did everything up to the 4boards without wrist wraps.
Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Hypers: 3×15
Front/Side Raises: 3×15 w/ mini band
Abductors: 3×10 w/ monster mini
Core:
Squat(52 centurion bottoms): 3@584.2/265, done…
Well at the very top of the last rep of my first set something tweaked in my lower back on the left side. It’s been tightening up since. Hopefully it’s nothing serious and a little ice and massage will bring it back.
Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ choked monster mini
Front Raises: 3×15 w/ mini band
Overhead Tricep Extensions: 3×15 w/ monster mini
Core:
Speed Bench: 9×3@220.5/100 + 80/36.3 of chains, 3 different grips
Chain+Band Bench(80/36.3 of chain, 55.1/25 of bands(guessing)): 5@220.5/100, 5@231.5/105, 5@242.5/110, 5@253.5/115, 2×5@264.6/120
External Rotations: 3×15 w/ mini band
Really dogged it in the gym today but everything felt pretty good, the bands and chains together are quite interesting.
Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15
Front Raises: 2×15 w /mini band
Abductors: 2×15 w/ mini band
Core:
Deadlift(conv, no belt): 8@463/210, 8@485/220, 8@496/225
15″ Deadlift(conv, no belt): 5@440.9/200, 5@507.1/230, 3@529.1/240(decided setup was not good)
Standing Abs: 2×20, 1×30 w/ doubled purple + doubled mini
Hypers: 2×15 w/ 35.3/16 kb
Solo Pfister Hypers: 1×20 w/8lb med ball
The eights were definitely a change after the low rep stuff for the last three weeks however all the weight felt really good. I decided to try to do some partial range of motion deadlifts however my setup would cause the bar to get kicked around and pushed in front of me or against me at the bottom if i wasn’t just perfect on the decent. After three reps like this at 529.1/240 i decided that was enough and scraped it before I hurt something. I will try these again I just need to come up with a better setup.
The solo pfisters are just coming up and instead of throwing the med ball to a partner at the top you bounce it off the floor, catch it, then go down. I found this quite effective and had an uncomfortable drive home.
Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ choked monster mini
Front Raises: 3×15 w/ mini band
Overhead Tricep Extensions: 3×15 w/ monster mini
Core:
CGB 2Board: 10@275/124.7, 8@295/133.8, 6@315/142.9, 4@335/152, 2@355/161
2 Second Pause Bench: 6@225/102.1, 6@235/106.6, 6@245/111.1, 6@255/115.7
Standing Abs: 3×12 w/ doubled purple + doubled monster mini
External Rotations: 3×10 w/ monster mini
Good workout, I was supposed to do 3×10 on close grip but after the first set was so boring I decided to change it up and just made this up as I went along.