Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×20 w/ monster mini
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple
Core:
Speed Bench: 9×3@225/102.1 + blue bands(~66.1/30)
Comp Grip Bench: 3@295/133.8, 315/142.9, 335/152, 355/161, 365/165.6, 375/170.1(pb)
That’s about all I got done, everyone was putting shirts on so it was busy.
Warm Up:
1 Circuit of: standing abs, external rotations, pull aparts, hypers and leg raises
Core:
Deadlift: 6@264.6/120, 6@308.6/140, 6@352.7/160, 6@374.8/170
Speed Box Sq: 10×2@308.6/140 w/ 1minute rest
Hypers: 15@35.3/16, 2×15@52.9/24
Ring Abs on knees: 3×10
Good workout, the speed squats left me dripping in sweat, although the weight might have been a bit light. Still kept my deadlifts like to be careful with the back.
Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini
Pull Aparts: 2×20 w/ monster mini
Front Raises: 2×15 w/ mini
Tricep Pushdowns: 2×15 w/ doubled purple
Core:
CGB: 5@297.6/135, 5@308.6/140, 5@319.7/145
CGB 4Board: 3@352.7/160, 374.8/170, 396.8/180, 407.9/185, 418.9/190, 429.9/195(PB)
Cambered Bar Squat(Black Bands-127.9/58): 3@198.4/90, 242.5/110, 264.6/120, 286.6/130, 308.6/140, 3×3@330.7/150
Good workout, I’ve decided to try and toss some squats on my bench days to increase my volume. The 4board close grip is 44.1/20 heavier than I did about 8 weeks ago.
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:
Box Squat: 5@220.5/100, 5@264.6/120, 2×5@308.6/140, 2×5@330.7/150
Step Ups: 3×20 w/ 40lb dbs
Hypers: 2×15 w/ doubled mini, 2×12 w/ 52.9/24 kb
Good workout, I have a lot of box squats in my next program and judging by how hard they were tonight I think it’s a good thing. My hip strength is in the toilet.
Warm Up:
Standing Abs: 2×20 w/ doubled green
External Rotations: 2×15 w/ mini band
Face Pulls: 2×12 w/ monster minis
Front Raises: 2×15 w/ mini band
Tricep Pushdown: 2×15 w/ doubled purple
Core:
2Board Bench: 3@363.8/165, 3@374.8/170, 3@385.8/175, 3@396.8/180, 3@407.9/185
3Board Bench: 3@418.9/190, 3@429.9/195, 3@440.9/200, 3@451.9/205
Lat Pulldown: 8×10 w/ doubled purple + doubled mini, 2 different grips
External Rotations: 3×10 w/ monster mini
Pull Apart: 3×12 w/ choked purple
Good workout, felt like I had some left on the board stuff. I think I’ve decided to only bench at Westerns now, I just think it’s too risky to try and force the gear on at this point for squats and deadlifts. I’ll let the back heal and take it slow, saving myself for Worlds.