Warm Up:
Standing Abs; 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Step Ups: 2×8
Core:
Squat(40 TRX): 1@716.5/325(full gear)
Loaded at a weightlifting contest(4 hours, got my cardio in)
Just worked up to a last warm up.
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 /mini band
Core:
Shirted Bench(52 RageX): 1@496/225(2b), 1@529.1/240(opener)
Face Pulls: 3×15 w/monster minis
Shoulder Rehab movements
I dont like my opener going down but the shoulder feels like garbage so I’d rather start light and get in the meet. Hopefully I can get the shoulder to at least 90% by meet time.
Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
SLDL: 2×8@154.3/70
Core:
Deadlift: 5@352.7/160, 396.8/180, 440.9/200, 485/220
Lat Pulldown: 2×20w/doubled purple, 2×20 w/doubled purple + doubled mini
That’s all I did, deadlift felt like garbage, I think cause I haven’t slept the best lately.
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Front Raise: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Core:
CGB 2Board: 5@264.6/120, 286.6/130, 308.6/140, 319.7/145
Face Pulls: 3×15 w/monster minis
DB Rows: 3×10@100/45.4
Shoulder hurt a bit more today, not sure how I’m going to get it 100% for nats, but I’ll give it my best.
Core:
Cambered Bar Squat: 5@308.6/140, 2×5@308.6/140+purple bands
Seated Row: 3×20 w/doubled green
Lat Pulldown: 3×15 w/doubled green
Ring Abs: 3×10
Really light squat, spent too much time sitting around at a conference the last two days, felt too stiff and sore.