Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/ mini band
Front Raises: 2×15 w/ mini band
Pull Aparts: 2×25 w/ mini band
Core:
Legs Up Bench: 5@308.6/140, 319.7/145, 330.7/150, 341.7/155, 346.1/157(pb)
Cambered Bar Bench(1board, +3″ ROM): 6@165.3/75, 209.4/95, 242.5/110, 264.6/120, 280/127(pb)
Pull Aparts: 4×20 w/ monster minis
Pretty good workout, didn’t do any board stuff since my triceps feel a little fried the last few days thought I’d give them a rest.
Squat(straps down 40 fusion, +green bands ~99.2/45): 3@525/238.1, 3@545/247.2, 3@565/256.3
100 reps Standing abs w/ doubled purple
100 reps of side bends w/ 55/24.9 db
100 reps of hyper extensions
Felt pretty good today, especially since I went in with a bit of a sore back. The squats went as good as I could have hoped for, good to get some weight on my back again. I did the 100 reps on each thing in as few sets as possible. That sucked a lot.
Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Pull Aparts: 2×20 w/choked monster mini
Front Raises: 2×15 w/ mini band
Core:
Speed Bench: 9×3@231.5/105+blue bands
Shirted bench(old 50 F6): 2@474/215(1board), 2@489.4/222, 1@500.4/227(missed second rep, got out front)
External Rotations: 3×10 w/ monster mini
Face Pulls: 3×12 w/ monster minis
Okay workout, didn’t feel all that strong going in and it showed in the shirt. Although that F6 is really old and worn.
Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Pull Aparts: 2×20 w/ monster mini
Hypers: 2×15
Core
Deadlift: 10@440.9/200, 8@474/215, 6@507.1/230, Put new 40 fusion on, pulled 2@540.1/245 straps down then a couple singles straps up at 540.1/245 as well. The sucker is bloody tight, hard to use.
CGB 1b: 10@260/117.9, 8@280/127, 6@300/136.1, 4@320/145.2, 2@340/154.2
No time today, had to get to a meeting. Still a pretty good workout, the top set was even a little easy, probably could have been 350/158.8.