Deadlifts Week 15

Deadlifts: 6@330.7/150, 6@374.8/170, 6@418.9/190
Speed Squats on box: 10×2@330.7/150
Standing Abs: 3×25 w/ doubled purple + doubled red

Skipped the warm up today since I got to the gym late. Still be tentative with deadlifts but I’ll start pushing them again after westerns.

CGB Week 15

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: 2×15 w/ mini band
Tricep Pushdown: 2×15 w/ doubled purple

Core:
CGB 3Board: 6@319.7/145, 341.7/155, 363.8/165, 374.8/170
Med Grip Floor Press w/ chains(55.1/25): 4@235/106.6, 255/115.7, 275/124.7, 285/129.3, 295/133.8
Ring Abs on Knees: 3×10

Good workout, had a headache going in which drained me but I got through everything I wanted to.

Squat Week 15

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/ mini
Pull Aparts: 2×15 w/ monster mini
Hypers: 2×15
Leg Raises: 2×15

Core:
Cambered bar box squat w/chains(80/36.3): 4@220.5/100, 242.5/110, 264.6/120, 286.6/130, 297.6/135, 308.6/140
KB Swings: 3×12 w/ 52.9/24
Solo Pfister Hypers: 3×10

Alright workout, was really tired going in so kind of slacked off.

Board Bench Week 15

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

Core:
2board Bench: 3@374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190(pb)
3board Bench: 3@440.9/200, 451.9/205, 467.4/212(pb)
Lat Pulldown: 9×6 w/ doubled purple + doubled mini, 3 different grips
Standing Abs: 3×15 w/ doubled green
Face Pulls: 2×12 w/ monster minis
Biceps

My mid back is pretty tight right now and I couldn’t get good and tight on the bench cause of it so the benches were all harder than I would have liked but PBs none the less. I think healthy with a tight setup I could have done 195 and 215.

Squats Week 14

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

Core:
Pause Squats: 3@341.7/155, 363.8/165, 374.8/170, 385.8/175, 396.8/180
Speed Sumo Deadlifts: 20×1@330.7/150 w/ 30sec rest

Haven’t done pause squats in a long time and really felt them in the hips. The deadlifts really got me sweating today, felt good but the hip hurt a bit.

Speed Bench Week 14

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

Core:
Speed Bench: 9×3@225/102.1 + blue bands(~66.1/30)
Comp Grip Bench: 3@295/133.8, 315/142.9, 335/152, 355/161, 365/165.6, 375/170.1(pb)

That’s about all I got done, everyone was putting shirts on so it was busy.

Deadlifts Week 14

Warm Up:
1 Circuit of: standing abs, external rotations, pull aparts, hypers and leg raises

Core:
Deadlift: 6@264.6/120, 6@308.6/140, 6@352.7/160, 6@374.8/170
Speed Box Sq: 10×2@308.6/140 w/ 1minute rest
Hypers: 15@35.3/16, 2×15@52.9/24
Ring Abs on knees: 3×10

Good workout, the speed squats left me dripping in sweat, although the weight might have been a bit light. Still kept my deadlifts like to be careful with the back.

CGB+Squats Week 14

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

Core:
CGB: 5@297.6/135, 5@308.6/140, 5@319.7/145
CGB 4Board: 3@352.7/160, 374.8/170, 396.8/180, 407.9/185, 418.9/190, 429.9/195(PB)
Cambered Bar Squat(Black Bands-127.9/58): 3@198.4/90, 242.5/110, 264.6/120, 286.6/130, 308.6/140, 3×3@330.7/150

Good workout, I’ve decided to try and toss some squats on my bench days to increase my volume. The 4board close grip is 44.1/20 heavier than I did about 8 weeks ago.

Box Squats Week 14

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

Core:
Box Squat: 5@220.5/100, 5@264.6/120, 2×5@308.6/140, 2×5@330.7/150
Step Ups: 3×20 w/ 40lb dbs
Hypers: 2×15 w/ doubled mini, 2×12 w/ 52.9/24 kb

Good workout, I have a lot of box squats in my next program and judging by how hard they were tonight I think it’s a good thing. My hip strength is in the toilet.

Board Bench Week 14

Warm Up:
Standing Abs: 2×20 w/ doubled green
External Rotations: 2×15 w/ mini band
Face Pulls: 2×12 w/ monster minis
Front Raises: 2×15 w/ mini band
Tricep Pushdown: 2×15 w/ doubled purple

Core:
2Board Bench: 3@363.8/165, 3@374.8/170, 3@385.8/175, 3@396.8/180, 3@407.9/185
3Board Bench: 3@418.9/190, 3@429.9/195, 3@440.9/200, 3@451.9/205
Lat Pulldown: 8×10 w/ doubled purple + doubled mini, 2 different grips
External Rotations: 3×10 w/ monster mini
Pull Apart: 3×12 w/ choked purple

Good workout, felt like I had some left on the board stuff. I think I’ve decided to only bench at Westerns now, I just think it’s too risky to try and force the gear on at this point for squats and deadlifts. I’ll let the back heal and take it slow, saving myself for Worlds.