Core:
Squat(54 centurion bottoms): 5@315/142.9, 365/165.6, 405/183.7, 455/206.4
Stiff Leg DL: 6@315/142.9, 365/165.6, 405/183.7
Standing Abs: 3×15 w/doubled purple + doubled mini
Good workout, used the suit bottoms to keep the hip feeling good.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini
Core:
2Board Bench: 3@341.7/155, 363.8/165, 385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
3Board Bench: 3@463/210, 474/215
Lots of tricep volume, they were pretty cooked after the second set of three board.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini
Lunges: 2×20
Core:
Squat(38 TRX): 1@606.3/275(straps down), 1@716.5/325(last warm up), 1@760.6/345(opener)
That took far too long, although there was five of us in squat suits this morning.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini band
Core:
Speed Bench: 9×3@242.5/110 + blue bands, 50 sec rest
Shirted Bench(52 RageX): 1@507.1/230(1board), 2×1@529.1/240(chest)
240 should be a good opener.
Core:
Deadlift(40 Fusion): 1@485/220, 595.2/270, 639.3/290
Ring Abs: 3×10
Talk about a short workout. I was two hours late for the gym and unmotivated from sitting in a stupid conference all day.