Front Squats(belt): 5@305/138.3, 5@315/142.9, 5@325/147.4
Hyper Extensions: 15(mini band), 15(light band), 15(mini+light band)
The front squats weren’t really all that bad but I did put on my belt for them which was kind of a wussy thing to do. I skipped stiff legs cause I had no where to do them and moved onto some brutal hyper extensions that left me with a lower back cramp for a while.
Bench(1board): 8@285/129.3, 8@295/133.8, 8@305/138.3
2board: 3@350/158.8, 3@360/163.3, 3@370/167.8
Face Pulls: 3×15@100/45.4
YTWL: 3×email@example.com – 5(8 second count)
Seated Row w/ Pronated medium grip: 12@110/49.9, 12@122/55.3, 2×12@135/61.2
External Rotations: 3×10@20/9.1
My shoulder let me know it didn’t care for what was going on during the 2board stuff but I got mad and just pushed through it, then did as much rehab stuff as I could.
Squats(Metal Viking bottoms): 3@575/260.8, 3@600/272.2, 3@620/281.2
Romanian Deadlifts: 3×5@295/133.8
Pull Throughs: 3×15@150/68
The shoulder survived another workout. I’m fairly happy with how this went, the triples all felt really easy and I was getting more and more comfortable in the bottoms as I went on with them. The weight felt really light on the back which is a good thing.
Speed Bench(blue bands, ~100/45.4): 9×3@225/102.1
Shirted Bench(50 katana s/s): 1@405/183.7, 2@420/190.5, 2@435/197.3
3Board + blue bands(~100/45.4 at lockout): 3@295/133.8, 3@315/142.9, 3@335/152
Well the shoulder held out for this workout. I was supposed to do a third set in the shirt but after the second double i could feel a little bit in the shoulder so I took it off. I really like the 3boards with bands, feels like a ton in the hands at lockout.
Deadlifts(conv, no belt): 10@440/199.6, 10@450/204.1, 10@460/208.7, 3@505/229.1(belt), 2@555/251.7(belt)
Seated Row(medium pronated grip): 3×12@135/61.2
Pfister Style Hypers: 10@bw, 13@bw
Ab wheel style abs w/bb: 2×7@bw
The sets of ten were rough tonight, but overall better than last week. I think I need to start drinking something during these workouts to keep the energy up, after I finished deadlifts I had a powerade and felt way better. I’m disappointed that the double at 555 was so hard but i had already done alot before it and was still sore coming into this workout.
Oh and the ab wheel style abs were stupid hard…an ab cramp is not a fun thing.
Front Sq: 5@295/133.8, 5@305/138.3, 5@315/142.9
Pfister Style Hyper Extensions: 3×10
Abs, Abs, Abs, Obliques, Obliques
Some Shoulder Rehab
The front squats were REALLY hard today, not sure if it’s cause I didn’t do them last week or what but the 315 set I thought i was done after 2 but was able to fight for the last 3. Did lots of abs and obliques, trying different things, should be extremely sore tomorrow.
Shoulder Rehab, Prehab, Warmup(YTWL, Band Rows for 25 reps)
Bench(1board): 8@275/124.7, 8@285/129.3, 8@295/133.8
Shoulder Rehab(YTWL, Band Rows, Rotator Cuff)
My shoulder put up with the benching to a 1board but once I went to move onto the 2 board stuff with heavy weight it told me to stop so I did before I pushed it to failure again. I did almost all the motions I could think of for rotator cuffs. The YTWLs leave me with my arms hanging limp at my sides for a few minutes after.
Squats(58 viking squatter, bottoms): 3@495/224.5(loose belt), 3@545/247.2(belt, loose wraps)
Romanian Deadlifts: 3×firstname.lastname@example.org/140
Ugh again, I was supposed to get to 615 for a triple today but after 545 my shoulder wasn’t having any of it. Tried romanian deadlifts for the first time, ouch, felt that in the hamstrings and lower back. I will probably keep them in for a few weeks.
Speed Bench: 9×3@225/102.1 + blue bands
Shirted(metal presser, 58/56): 3@415/188.2, 0@425/192.8
Ugh…again with the shoulder problems. My right shoulder was hurting after the first set of shirt work but i went on and on the way down with the first rep at 425 it just gave out and I basically dropped the weight onto myself. Who knows, nerve impingement?
Deadlifts(no belt, conv): 10@430/195, 9@440/199.6, 11@450/204.1
Box Squats w/blue+purple bands(260/117.9 at the top): 2×2@275/124.7, 2×2@295/133.8, 2×2@315/142.9
Lat Pulldowns: 10@147/66.7, 2×10@160/72.6
It’s like i block out how hard 10s are after I finish them cause this was crazy, I had to go stand in the bathroom after my last set just in case. I was out of town at a conference for the last few days and was up rather late last night so I don’t suppose that helped.
The box squats got purple bands added this week which I estimated at another 30lbs a side, it was definitely noticeable.