Deadlifts: 6@330.7/150, 6@374.8/170, 6@418.9/190
Speed Squats on box: 10×2@330.7/150
Standing Abs: 3×25 w/ doubled purple + doubled red
Skipped the warm up today since I got to the gym late. Still be tentative with deadlifts but I’ll start pushing them again after westerns.
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: 2×15 w/ mini band
Tricep Pushdown: 2×15 w/ doubled purple
Core:
CGB 3Board: 6@319.7/145, 341.7/155, 363.8/165, 374.8/170
Med Grip Floor Press w/ chains(55.1/25): 4@235/106.6, 255/115.7, 275/124.7, 285/129.3, 295/133.8
Ring Abs on Knees: 3×10
Good workout, had a headache going in which drained me but I got through everything I wanted to.
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/ mini
Pull Aparts: 2×15 w/ monster mini
Hypers: 2×15
Leg Raises: 2×15
Core:
Cambered bar box squat w/chains(80/36.3): 4@220.5/100, 242.5/110, 264.6/120, 286.6/130, 297.6/135, 308.6/140
KB Swings: 3×12 w/ 52.9/24
Solo Pfister Hypers: 3×10
Alright workout, was really tired going in so kind of slacked off.
Warm Up:
Standing Abs; 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ monster mini
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple
Core:
2board Bench: 3@374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190(pb)
3board Bench: 3@440.9/200, 451.9/205, 467.4/212(pb)
Lat Pulldown: 9×6 w/ doubled purple + doubled mini, 3 different grips
Standing Abs: 3×15 w/ doubled green
Face Pulls: 2×12 w/ monster minis
Biceps
My mid back is pretty tight right now and I couldn’t get good and tight on the bench cause of it so the benches were all harder than I would have liked but PBs none the less. I think healthy with a tight setup I could have done 195 and 215.
Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×20 w/ monster mini
Hypers: 3×15
Leg Raises: 3×15
Core:
Pause Squats: 3@341.7/155, 363.8/165, 374.8/170, 385.8/175, 396.8/180
Speed Sumo Deadlifts: 20×1@330.7/150 w/ 30sec rest
Haven’t done pause squats in a long time and really felt them in the hips. The deadlifts really got me sweating today, felt good but the hip hurt a bit.