Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8
Core:
Squat (belt+wraps) + bands: 2@562.2/255(+66.1/30 bands), 2@584.2/265(+66.1/30 bands), 2@595.2/270(+110.2/50 bands)
Speed DL: 20×1@363.8/165, 25sec
Squats felt good, the last set with the extra band tension was pretty hard though.
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Seated Row: 2×15 w/doubled green
Front Raise: 2×15 w/mini
Core:
Speed Bench: 9×3@231.5/105 + blue bands
Ascending Boards: chest – 4 board, 5 reps per @ 231.5/105
DB External Rotation: 3×8 w/15lbs
Biceps
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
SLDL: 2×8 w/154.3/70
Core:
Deadlift(belt): 3@529.1/240, 573.2/260, 595.2/270(Pb? i think?)
Zercher Squat: 5@154.3/70, 176.4/80, 198.4/90
Well I’m happy with the deadlifts, even the 270 felt pretty easy, I think I’d be good for about 290 with just a belt right now, maybe a bit more.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Seated Row: 2×20 w/doubled green
Lower Trap Activation: 2×20 w/mini band
Core:
CGB 2board + Doubled Mini bands: 2×6@297.6/135, 2×6@308.6/140
Front Raises: 3×15 w/mini band
Well the benching was much harder than I had anticipated or planned for, I had the target WAY too high.
Sunday:
Core:
Legs Up Bench: 6@308.6/140, 330.7/150, 341.7/155, 346.1/157
2Sec Pause Bench: 3×6@275.6/125
Seated Rows: 4×15 w/doubled green
Standing Abs: 3×25 w/doubled purple
External Rotation: 3×15 w/mini band
Monday:
Warm Up:
Standing Abs: 2×25 w/doubled purple + doubled mini
External Rotation: 2×15 w/mini band
Step Up: 2×8(per leg)
Core:
Squat: 6×6@275.6/125
Stiff Leg DL: 6@341.7/155, 2×6@385.8/175
Couple light snatches
Lower Trap activation: 2×20
Did a really light squat today, the glute/hip is starting to really come along and I could feel very little pain while doing this workout.