Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Core
2Board Bench: 5@341.7/155, 363.8/165, 374.8/170, 385.8/175, 396.8/180
3Board Bench: 5@407.9/185, 418.9/190, 429.9/195
Chin Ups Band Assisted: 4×6
Racquetball: 1.5 hours
The 2boards felt good but my 3board strength is way down.
Warm Up:
5 minutes bike
5 Minutes figure 8s
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
Lunges: 2×12
Core:
Squat w/wraps: 3@518.1/235 540.1/245, 562.2/255
Clean+Jerk: 154.3/70, 187.4/85, 220.5/100, 220.5/100
Hypers: 3×12 w/70.5/32
Ring Abs: 3×10
Pretty good workout. Two weeks ago I only got a single with 562.2/255.
Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Core:
Speed Bench: 9×3@253.5/115 + blue bands
Competition Grip Bench: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
Planks: 3×40seconds
Not a lot of volume but my last two bench days were pretty high volume so this was good.
Core
Deadlift: 5@396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
Wide Stance Box Squat(w/cambered bar): 5@275.6/125, 297.6/135, 319.7/145
Hypers: 3×25
Ring Abs: 3×10
Good workout, this is the most I’ve pulled since I hurt my back and it felt pretty good.
Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20
Core:
CGB: 10@291/132, 8@308.6/140, 6@324.1/147, 4@341.7/155, 2@357.1/162
CGB 2Board: 6@357.1/162, 5@363.8/165
CGB 3Board: 4@374.8/170, 385.8/175, 396.8/180
CGB 4Board: 3@407.9/185, 418.9/190
Band Asst Chin Up: 4×5
Lots of volume on the triceps but I dont think they were recovered from Sunday so this was harder than it should have been.