Legs Up Week 4

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

Core:
Legs Up Bench: 5@308.6/140, 319.7/145, 330.7/150, 341.7/155, 346.1/157(pb)
Cambered Bar Bench(1board, +3″ ROM): 6@165.3/75, 209.4/95, 242.5/110, 264.6/120, 280/127(pb)
Pull Aparts: 4×20 w/ monster minis

Pretty good workout, didn’t do any board stuff since my triceps feel a little fried the last few days thought I’d give them a rest.

Suit Bottom Squat Week 3

Squat(straps down 40 fusion, +green bands ~99.2/45): 3@525/238.1, 3@545/247.2, 3@565/256.3
100 reps Standing abs w/ doubled purple
100 reps of side bends w/ 55/24.9 db
100 reps of hyper extensions

Felt pretty good today, especially since I went in with a bit of a sore back. The squats went as good as I could have hoped for, good to get some weight on my back again. I did the 100 reps on each thing in as few sets as possible. That sucked a lot.

Speed + Shirt Week 3

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

Core:
Speed Bench: 9×3@231.5/105+blue bands
Shirted bench(old 50 F6): 2@474/215(1board), 2@489.4/222, 1@500.4/227(missed second rep, got out front)
External Rotations: 3×10 w/ monster mini
Face Pulls: 3×12 w/ monster minis

Okay workout, didn’t feel all that strong going in and it showed in the shirt. Although that F6 is really old and worn.

Deadlifts Week 3

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

Core
Deadlift: 10@440.9/200, 8@474/215, 6@507.1/230, Put new 40 fusion on, pulled 2@540.1/245 straps down then a couple singles straps up at 540.1/245 as well. The sucker is bloody tight, hard to use.

CGB Week 3

CGB 1b: 10@260/117.9, 8@280/127, 6@300/136.1, 4@320/145.2, 2@340/154.2

No time today, had to get to a meeting. Still a pretty good workout, the top set was even a little easy, probably could have been 350/158.8.

Squats Week 3

Warm Up:
Standing Abs: 20 w/ doubled purple
External Rotations: 15 w/ mini band
Hypers: 15
Dynamic hip, low back, glute warm up

Core:
Zercher Squat: 2×5@198.4/90, 5@242.5/110, 264.6/120, 286.6/130
Belt Squats w/ doubled green bands: 8 from 12″ box, 8 from 15″ box, 2×12 from 17″ box, needed 231.5/105 to hold the band
Standing Abs: 50 w/ doubled purple

Tweaked the back on the weekend so I did stuff that wouldn’t put a lot of pressure on it. Pretty good stuff, the belt squats were pretty cool, never done them before. I just need to figure out a good way to do them with weight instead of bands.

Legs Up Week 3

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

Core:
Legs Up: 5@297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155(PB)
2Board: 5@385.8/175, 396.8/180, 4@407.9/185
Side Raises, Front Raises: 3×30(15 to side, 15 to front) w/ mini band

Good workout, the legs up is surely a big PB and I might have had a bit left so that’s all good. The 2boards were a bit tough after pushing the legs up.

Speed Bench Week 2

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

Core:
Speed Bench: 9×3@220.5/100+doubled monster mini, 45 sec rest
3Board: 5@363.8/165, 385.8/175, 407.9/185
Lat Pulldown: 9×8 w/ doubled purple + doubled mini
External Rotations: 3×15

Pretty good workout, the doubled blacks on speed are really rough.

Squat Week 2

No warm up today, too late getting to the gym

Core:
Narrow Stance Squats + Bands(purple + monster mini = ~110.2/50): 4@315/142.9, 345/156.5, 365/165.6, 385/174.6, 2×4@400/181.4
Speed Deadlifts: 20×1@374.8/170 w/ 20 sec rest
Standing Abs: 2×20 w/ doubled purple + doubled mini

Alright workout, not enough time to get all the volume I wanted in though so I did the speed deadlifts since they take no time and leave you hurting pretty good.