Squats Week 13

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

Core:
Squats: 5@95/43.1, 5@135/61.2, 2×5@225/102.1, 5@275/124.7, 5@315/142.9, 5@365/165.6
Split Squats: 2×10@45/20.4 dbs

Well I was able to squat pain free again, the weight all felt really light and everything felt good but I didn’t see a need to push it so I shut it down at 365.

Speed Bench Week 13

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
Tricep Pushdowns: 3×15 w/ doubled purple

Core:
Speed Bench(blue bands:~44.1/20): 9×3@235.9/107, 45 sec rest
2Board(blue bands:~44.1/20): 3@275.6/125, 297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155, 3×3@352.7/160
3Board:3@385.8/175, 3@407.9/185, 6@429.9/195
Biceps: 3 sets
Standing Abs: 3×15 w/ doubled green
Face Pulls: 3×12 w/ monster minis

Good workout, the board work all felt good and fast but the set of 6 at the end of 3board was hard enough.

Deadlifts Week 13

Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Upright Rows: 2×12 w/ purple band
Hypers: 2×15
Leg Raises: 2×10

Core:
Deadlifts: 2×5@220.5/100, 2×5@286.6/130, 2×5@330.7/150
Zerchers: 5@154.3/70, 5@198.4/90, 5@220.5/100, 5@242.5/110, 5@264.6/120, 5@286.6/130
Solo Pfister Hypers: 3×15 w/ 8lb med ball
Weighted Hypers: 15 w/ 16kg kb
Standing Abs: 3×20 w/ doubled purple + doubled mini

Good workout, of course the deadlifts were left very light to hopefully prime my back for some heavier stuff coming up soon. The zerchers were good, rough on the arms still but hopefully that will stop soon.

Shirted Bench Week 13

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 Pushdown: 3×15 w/ doubled purple

Core:
Shirted Bench(50 RageX): 1@507.1/230 2board, 1@529.1/240, 1@544.5/247
3Board Bench: 3@385.8/175, 3@407.9/185, 3@429.9/195, 3@451.9/205, 3@463/210
Lat Pulldown: 6×10 w/ doubled purple
Ring Abs: 3×10 on knees

Good workout, another PB on the bench, wasn’t quite as easy as last time but it’s the first time in the shirt in three weeks so that would have a bit to do with it.

Zercher Squats Week 13

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

Core:
Zercher Squats: 4@154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 253.5/115, 264.6/120, 2×4@275.6/125, 2×4@286.6/130
Bounce Hypers: 3×15 w/ 12lb med ball

Not much of a workout but I’m pretty tired from the trip over the weekend and I had some running around to do after the gym.

Deadliftless Week 12

Warm Up:
Standing Abs: 2×20 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15
Pull Aparts: 25 w/ mini band, 15 w/ purple band
Leg Raises: 2×15

Core:
Zercher Squats!!: 2×6@88.2/40, 2×6@132.3/60, 6@176.4/80, 6@198.4/90, 6@220.5/100, 6@242.5/110, 6@253.5/115

I can do Zercher squats! My back doesn’t mind one little bit, however my forearms aren’t crazy about the idea, oh well a little pain but I get to squat again. My left hand went numb on the 220.5/100 set but other than that it was okay. I’ll probably do these every squat/deadlift day for a while until I feel confident enough to put some weight on my back again.

CGB Week 12

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

Core:
CGB 2Board: 6@319.7/145, 6@330.7/150, 2×6@341.7/155
Seated Shoulder Press: 6@132.3/60, 6@143.3/65, 2×6@154.3/70
Ring Pushups: 3×8
Lat Pulldown: 3×10 w/ doubled purple, 3×10 w/ doubled purple + doubled mini, three different grips
Ring Abs: 3×10

Good workout, wasn’t feeling overly strong on the bench and the shoulder press always feels like a balancing act to me between trying to push the weight and trying not to get injured.

Board Bench Week 12

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

Core:
2Board Bench: 5@341.7/155, 5@352.7/160, 5@363.8/165, 5@374.8/170, 5@385.8/175
3Board Bench: 5@407.9/185, 5@418.9/190, 5@429.9/195
3Board+Blue Bands(~66.1/30): 5@385.8/175, 5@396.8/180, 5@407.9/185
Face Pulls: 3×12 w/ monster mini bands

Good workout, the benches all felt pretty easy, felt like I had more in me on all of them but I was on a bit of a time crunch today.

Accessories Week 11

Accessory Work:
Standing Abs: 3×20 w/ doubled purple
External Rotations: 3×15 w/ mini band
Abs on Hyper: 3×10 w/ 12lb med ball
GHR: 6, 8, 8, 8
Step Ups on 15″ box: 5×10 holding 40lb dumbells
Wall Sits: 2x60secs holding 35.3/16 kb

The back is in need of some rest time so I’ll just be doing this kind of stuff for the next few squat/deadlift workouts and hopefully be able to get back to it in time to lift at Westerns. If not I’ll just bench.

Speed Bench Week 11

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
Tricep Pushdowns: 3×15 w/ doubled purple

Core:
Speed Bench: 9×3@220.5/100 + doubled monster minis(i would guess 100/45.4 on top)
Comp Grip Bench: 3@275.6/125, 3@297.6/135, 3@308.6/140, 3@319.7/145, 3@330.7/150, 3@341.7/155, 3@352.7/160, 2×3@363.8/165
External Rotations: 2×15 w/ mini band

Good workout, the comp grip bench is 20/9.1 heavier than I did five weeks ago for the same reps.