Board Bench Week 11

Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Pull Aparts: 2×15 w/ monster mini
Front Raises: 2×10 w/ purple
Tricep Pushdowns: 2×15 w/ doubled purple

Core:
2Board Bench: 5@319.7/145, 5@330.7/150, 5@341.7/155, 5@352.7/160, 5@363.8/165
3Board Bench: 5@385.8/175, 5@396.8/180, 5@407.9/185, 5@418.9/190
4Board Bench: 5@429.9/195, 5@440.9/200, 5@451.9/205, 5@463/210(PB)
Lat Pulldown: 8×10 w/ doubled purple bands, 2 different grips
Biceps

Everything felt good today, my back is already about 75-80% so I’m hopeful I’ll be deadlifting by thursday. I did everything up to the 4boards without wrist wraps.

Straps Down Squat Week 10

Warm Up:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Hypers: 3×15
Front/Side Raises: 3×15 w/ mini band
Abductors: 3×10 w/ monster mini

Core:
Squat(52 centurion bottoms): 3@584.2/265, done…

Well at the very top of the last rep of my first set something tweaked in my lower back on the left side. It’s been tightening up since. Hopefully it’s nothing serious and a little ice and massage will bring it back.

Speed Bench Week 10

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

Core:
Speed Bench: 9×3@220.5/100 + 80/36.3 of chains, 3 different grips
Chain+Band Bench(80/36.3 of chain, 55.1/25 of bands(guessing)): 5@220.5/100, 5@231.5/105, 5@242.5/110, 5@253.5/115, 2×5@264.6/120
External Rotations: 3×15 w/ mini band

Really dogged it in the gym today but everything felt pretty good, the bands and chains together are quite interesting.

Deadlifts Week 10

Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15
Front Raises: 2×15 w /mini band
Abductors: 2×15 w/ mini band

Core:
Deadlift(conv, no belt): 8@463/210, 8@485/220, 8@496/225
15″ Deadlift(conv, no belt): 5@440.9/200, 5@507.1/230, 3@529.1/240(decided setup was not good)
Standing Abs: 2×20, 1×30 w/ doubled purple + doubled mini
Hypers: 2×15 w/ 35.3/16 kb
Solo Pfister Hypers: 1×20 w/8lb med ball

The eights were definitely a change after the low rep stuff for the last three weeks however all the weight felt really good. I decided to try to do some partial range of motion deadlifts however my setup would cause the bar to get kicked around and pushed in front of me or against me at the bottom if i wasn’t just perfect on the decent. After three reps like this at 529.1/240 i decided that was enough and scraped it before I hurt something. I will try these again I just need to come up with a better setup.
The solo pfisters are just coming up and instead of throwing the med ball to a partner at the top you bounce it off the floor, catch it, then go down. I found this quite effective and had an uncomfortable drive home.

CGB Week 10

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

Core:
CGB 2Board: 10@275/124.7, 8@295/133.8, 6@315/142.9, 4@335/152, 2@355/161
2 Second Pause Bench: 6@225/102.1, 6@235/106.6, 6@245/111.1, 6@255/115.7
Standing Abs: 3×12 w/ doubled purple + doubled monster mini
External Rotations: 3×10 w/ monster mini

Good workout, I was supposed to do 3×10 on close grip but after the first set was so boring I decided to change it up and just made this up as I went along.

Band Deadlifts Week 10

Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15
Adductors, Glute Raises: 2×10(each leg each direction) w/ mini band

Core:
Deadlifts(conv, no belt) +quad minis(176.4/80): 3@308.6/140, 3@330.7/150, 3@352.7/160, 3@374.8/170, 3@396.8/180, 3×3@418.9/190
Light Box Squats: a few sets
Standing Abs: 2×20 w/ doubled purple and doubled mini

Good workout, the band deadlifts are definitely something to be mixed in now and then. Just did some really light squatting to move some blood through the hip.

Board Bench Week 10

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

Core:
2Board Bench: 5@308.6/140, 5@319.7/145, 5@330.7/150, 2×5@341.7/155
3Board Bench: 5@363.8/165, 5@374.8/170, 5@385.8/175, 5@396.8/180
Med Grip Bench w/chains: 4×6@231.5/105 + 80/36.3 chain
Lat Pulldown: 8×10 w/ doubled purple bands, 2 different grips
Face Pulls: 2×12 w/ monster mini bands

Good workout, all the bench sets felt light and quick.

Squats Week 9

Warm Up:
Standing Abs: 2×25 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15
Front Raises: 2×15 w/ mini band
Adductors & Abductors: 2×10(each leg each way) w/ mini band

Core:
Squats(56 viking deadlifter bottoms): 3@551.2/250, 3@584.2/265, 3@606.3/275
Stiff Leg Deadlifts: 6@330.7/150, 6@374.8/170, 6@396.8/180, 6@407.9/185
Standing Ring Abs: 3×8

My left hip hurt pretty bad during warm ups so I changed up the workout and put on suit bottoms to try and keep the hip feeling better. It worked okay but still hurt a bit on each set. I’ll need to up the massage/mobility work on the hip. Stiff legs felt awesome this heavy, that’ll be the benchmark that I have to beat next time.

Shirted Bench Week 9

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

Core:
Speed Bench: 9×3@242.5/110 + green bands, 3 different grips
Shirted Bench: 2@474/215(2board), 2@496/225(1board, chest), 1@518.1/235, 1@540.1/245(7.5kg pb)
External Rotations: 3×15 w/ mini band
Standing Abs: 3×25 w/ doubled purple + doubled mini

Wow, this RageX is quite the shirt, it’s a smaller size than my normal Katana and it should be similar to the new shirts I’ll eventually be getting from Titan. I’ll stay out of this shirt now for a little bit, at least a few weeks.

Deadlift Week 9

Warm Up:
Standing Abs: 2×20 w/ doubled purple band
External Rotations: 2×15 w/ mini band
Hypers: 1×15
Zoidberg Walks: 1×10(steps each side) w/ two doubled mini bands
Adductors: 1×10(each leg) w/ mini band

Core:
Deadlift(conv, no belt): 3@529.1/240, 3@551.2/250, 3@573.2/260
Deadlift(sumo): 2×3@374.8/170, 3@463/210(belt), 3@529.1/240(loose belt, suit bottoms), 3@595.2/270(loose belt, suit bottoms)
Standing Ring Abs: 3×8

The triple at 260 is almost surely a PB, and watching the video it was pretty easy too. My left hip still hurt doing the sumo stuff once it got heavy so I quit after my second set with the suit bottoms on.