Rev Band Squat Week 6

Warm up:
Standing abs: 3×25 w/ doubled purple band
External rotation: 3×15 w/ mini band
Hypers: 3×15
Leg raises: 3×15
Pull through: 3×15 w/ monster mini

Core:
Rev band squat(no belt): 5@540.1/245, 5@551.2/250, 5@562.2/255, 5@573.2/260, 5@584.2/265
Wide Stance Cambered Bar Squats w/ Doubled Black bands(110.2/50): 3@231.5/105, 3@253.5/115, 3@275.6/125, 2×3@286.6/130

Shortened workout since I needed to get to Regina for ART.

Speed Bench Week 6

Warm Up:
Standing Abs: 3×25 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ choked monster mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple

Core:
Speed Bench: 9×3@240/108.9 + blue bands, three different grips
Competition Width Grip Bench: 3@275/124.7, 3@295/133.8, 3@315/142.9, 3@325/147.4, 3@335/152, 2×3@345/156.5
Close Grip Incline: 6@185/83.9, 6@205/93, 6@220/99.8, 6@230/104.3, 6@240/108.9
Standing Abs: 3×30 w/ doubled purple + doubled mini

Good workout, the competition width grip bench was pretty hard, most of the time I do things with pinky on the ring so this was pretty different. The close grip incline was good too, I went heavier than I have on inclines in quite a while.

Deadlift Week 6

Warm Up:
Standing Abs: 3×25 w/ doubled purple
External Rotations: 3×15 w/ mini band
Hypers: 3×15
Leg Raises: 3×15
Pull Throughs: 2×15 w/ monster mini, 1×15 w/ purple

Core:
Deadlift(conv): 5@440.9/200, 5@451.9/205, 5@463/210, 5@474/215, 5@485/220
Deadlift(narrow sumo, quad mini band(176.4/80), 3/4″ platform): 3@264.6/120, 3@275.6/125, 3@286.6/130, 3@297.6/135, 3@308.6/140, 3@319.7/145, 3@319.7/145(1 1/2″), 3@319.7/145(2 1/4″)
Narrow Stance Box Squats: 4×4@275.6/125 + 80/36.3 chains
Pfister Hypers: 2×15 w/ 12lbs med ball
Standing Abs: 3×10 w/ doubled green

Lots of volume tonight. The band deadlifts were pretty darn good, I really tried to snap the lockout and the last few sets adding boards made a pretty big difference. I had pulled an adductor on Monday during warmups so I scrapped that workout but there was no pain today.

CGB Week 6

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ monster mini choked
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple

Core:
CG 2board: 8@286.6/130, 2×8@297.6/135
Med Grip w/doubled minis(~+65/29.5 lockout): 3×6@231.5/105, added 3board: 6@253.5/115, 6@275.6/125, 6@297.6/135, 6@308.6/140
Tricep Pushdowns: 3×10 w/ doubled purple + doubled monster mini
Standing Abs: 2×10, 1×15 w/ doubled purple + doubled monster mini

Pretty good workout, got there late so I didn’t have as much time as I would have liked. The med grip w/ doubled minis was really good, especially off the three board.

Legs Up Week 6

Warm Up:
Standing Abs: 3×20 w/ doubled purple band
External Rotations: 3×15 w/ mini band
Pull Aparts: 3×15 w/ monster mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ doubled purple band

Core:
Legs Up Bench 1 board: 5@297.6/135, 2×5@308.6/140, 2×5@319.7/145
3 board Bench: 5@352.7/160, 5@363.8/165, 5@374.8/170
4 board Bench: 3@396.8/180, 3@407.9/185, 3@418.9/190, 3@429.9/195, 3@440.9/200, 6@440.9/200
Lat Pulldown: 15×6 w/ doubled purple+doubled mini, 5 different grips
Biceps
Abs

Good workout, the 4 board stuff was really good, after working up to my top set of 440.9/200 I decided it was too easy and I did another set of 6 after.

Rev Band Squat Week 5

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Hypers: 3×15
Leg Raises: 3×12
Zoidberg Walks: 3×10 steps each direction w/ doubled mini around ankles

Core:
Rev Band Squats(doubled monster mini + mini = ~150/68): 5@529.1/240, 5@540.1/245, 5@551.2/250, 5@562.2/255, 5@566.6/257
Cambered Bar Box Squats w/ Chains(Wider Stance): 2×3@275.6/125, 2×3@297.6/135, 2×3@308.6/140 (80/36.3 of chain)
Stiff Leg DL, 1.5″ platform: 6@242.5/110, 3×6@286.6/130
Wall Sits: 2x60seconds w/ 12/5.4 med ball
Standing Abs: 3×20 w/ doubled purple + doubled mini

Good workout, it’s the first time I’ve added squatting volume so we’ll see how I feel. The box squats were great, about 2 inches wider on each foot to a box about 2″ below depth. Definitely got hard by the end.

Speed Bench Week 5

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Face Pulls: 3×15 w/ mini band
Front Raises: 3×15 w/ mini band
Tricep Pushdowns: 3×15 w/ choked purple band

Core:
Speed Bench: 9×3@230/104.3 + blue bands(~121.3/55), 3 different grips
3 Board Bench: 3@365/165.6, 2×3@375/170.1, 3@385/174.6, 3@395/179.2, 3@405/183.7
Ascending Boards: 5 reps to chest, 1 board, 2 board, 3 reps to 3 board @ 235/106.6
Standing Shoulder Press: 6@88.2/40, 3×6@110.2/50(pain in left shoulder so went really light)
Front/Side Raises: 2×10/10 w/ mini band, 1×20/20 w/ mini band
Pull Aparts: 2×10, 1×20 w/ choked purple band

Good workout, I underestimated the ascending board bench, I think I’d have to do these at least 30/13.6 lighter. The 3 board stuff was a little hard after the speed, the blue bands might be a bit much, leaving me a little fried after.

Deadlifts Week 5

Warm Up:
Standing Abs: 3×20 w/ doubled purple bands
External Rotations: 3×12 w/ mini band
Hypers: 3×15 w/ bw
Leg Raises: 3×15
Pull Throughs: 3×15 w/ mini band

Core:
Deadlift: 5@429.9/195, 5@440.9/200, 5@451.9/205, 5@463/210, 5@467.4/212
Speed Deadlift(doubled purple bands): 20×1@264.6/120 + 176.4/80 bands w/15sec rest
GHRs: 40 in 1:55
Standing Abs: 3×15 w/ doubled purple + doubled mini
Hypers: 3×20 w/ 35.3/16
Side Bends: 3×8(per side)@120/54.4

About half an hour later and I can still barely stand up, my low back is FRIED. The speed deadlifts were good, very tough by the end with such a sort break. The GHRs almost caused a couple hamstring cramps but I got through them.

CGB Week 5

Warm Up:
Standing Abs: 3×20 w/ doubled purple + doubled mini
External Rotations: 3×12 w/ mini band
Pull Aparts: 3×20 w/ monster mini choked
Front Raises: 3×15 w/ mini band
Tricep Pushdown: 3×15 w/ doubled purple

Core:
Close Grip 2board: 8@286.6/130, 2×8@297.6/135
Close Grip 4Board: 5@341.7/155, 5@352.7/160, 5@363.8/165, 5@374.8/170, 5@385.8/175
Med Grip + Chains: 3×6@231.5/105 + 80/36.3 of chain
Abs

My triceps were fried by the end of this, the 4 board benches was the same weight I did for 3 reps last week so it felt good. The med grip + chains bench is pretty brutal. These all went together really well.

Weightlifting Week 5

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×10 w/ mini band
Upright Rows: 3×15 w/ monster mini
Pull Through: 3×15 w/ mini band
Leg Raises: 3×12

Core:
Snatch from Box(12″): 2@132.3/60, 2@154.3/70, 2@165.3/75, 2@176.4/80, (failed)2@187.4/85, 2@187.4/85
Snatch Grip High Pull from Box: 2@198.4/90, 2@209.4/95, 2@220.5/100, 2×2@231.5/105
First Pull: 4×5@231.5/105
Jumping Good Morning: 4@154.3/70, 4@220.5/100, 4@242.5/110
Standing Abs: 60, 40 w/ doubled purple band
GHRs: 3×5 w/ 35.3/16 kb held on chest
Side Bends: 3×15(each side)@70.5/32

Really good workout, I love that I missed both reps on my first set of 187.4/85 then came back and hit them both. The jumping good mornings didn’t feel that great on my knees, I wasn’t landing well and absorbing the force.