Rev Band Bench Week 8

Warm Up:
Standing Abs: 2×20 w/ doubled purple + doubled mini
External Rotations: 2×15 w/ mini band
Front Raise: 2×15 w/ mini band
Pull Apart: 2×20 w/ monster mini

Core:
Rev Band(-110.2/50) 2Board Bench: 5@374.8/170, 396.8/180, 418.9/190, 440.9/200, 463/210, 485/220
Seated Row: 4×15 w/ 2xdoubled monster mini
Abs/Obliques

Good workout, the last set still wasn’t that hard but called it there for my shoulder’s sake.

Knee Wrap Squats Week 7

Warm Up:
Standing Abs: 3×30 w/ doubled purple
External Rotations: 3×15 w/mini band
Dynamic Hip/Low back warm up
Lunges: 2×20(10 per leg)

Core:
Squats(belt+wraps): 3@540.1/245, 562.2/255, 584.2/265
GHRs: 3×10
Standing Abs: 3×20 w/ doubled purple + doubled mini

Good workout, the squats felt pretty easy, but didn’t see the need to push it today as my hip was a little sore.

Bench Week 7

Warm Up:
Standing Abs: 2×30 w/ doubled purple
External Rotations: 2×15 w/ mini band
Front Raise: 2×15 w/ mini band
Pull Aparts: 2×20 w/ monster mini

Core:
2board: 5@308.6/140, 330.7/150, 352.7/160, 374.8/170
2board+80/36.3 chains: 5@264.6/120, 286.6/130, 308.6/140, 330.7/150
Face Pulls: 3×12 w/ monster minis

Good workout, skipped speed today just to change things up.

Deadlift Week 7

Core:
Deadlift(conv): 10@407.9/185, 8@429.9/195, 6@463/210, 4@496/225, 2@518.1/235
Narrow Stance Squat: 7@264.6/120, 308.6/140, 330.7/150, 352.7/160

It’s been a few weeks since i’ve pulled anything even remotely heavy so this was actually kind of rough.

CGB Week 7

Warm Up:
Standing Abs: 3×30 w/ doubled purple
External Rotations: 3×15 w/ mini band
Pull Apart: 3×15 w/ monster mini

Core:
CGB 1Board: 5@308.6/140, 319.7/145, 330.7/150, 2×5@341.7/155
CG Incline: 6@135/61.2, 185/83.9

Again a pretty short workout. Right shoulder was a little sore by the end of the 1board stuff and the incline wasn’t comfortable for it. Had to get to a massage so I cut it short.

Box Squat Week 7

Warm Up:
Standing Abs: 2×25 w/ doubled purple
External Rotations: 2×15 w/ mini band
Hypers: 2×15

Core:
Box Squat: 2@341.7/155, 3×2@363.8/165, 4×2@319.7/145

Not much of a workout, had some ART/Graston/Acupuncture done on my left hip today and think I may have undone all the good work. Although it does feel much better than it has so I think I’m going in the right direction.

Legs Up Week 7

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

Core:
Legs Up: 5@308.6/140, 324.1/147
Legs Up 2Board: 5@341.7/155, 352.7/160, 363.8/165
Seated Row: 2×20 w/two doubled monster mini
About an hour putting on new 38 TRX…holy crap

Okay workout, not the strongest I’ve ever felt but the shoulder didn’t feel too bad.

Squats Week 6

Warm Up:
Loaded for a Weightlifting contest we had in the gym

Core:
Squats: 4@396.8/180, 418.9/190, 440.9/200, belt on, 463/210, 485/220, 496/225
Standing Abs: 4×30 w/ doubled purple

Pretty good workout, my left hip/glute is still pretty sore but I think I am making progress on it. Yesterday I did a light bench workout, just giving the shoulders a bit of a break.

Deadlift Week 6

Core:
Sumo Deadlift To Knees: 3@264.6/120, 286.6/130, 308.6/140, 330.7/150, 2×3@352.7/160
Sumo Rack Deadlift: 3@352.7/160, 374.8/170, 2×3@396.8/180, 2×3@418.9/190

Quick workout, had to get to a massage. This is quite different from anything I’ve done before and it was kind of fun. The weights were heavy enough to get a good feel for the movements and make my left hip complain a bit.

Box Squat Week 6

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/ mini band
Hyper: 2×15

Core:
Box Squat w/Cambered bar: 5×2@355/161
Seated Row: 3×15 w/ 2x doubled monster mini
Some sumo rack pulls

Not much for a workout, hip and shoulder were bugging me so I left i pretty light and easy.