Squat Week 12

Core:
Squat(54 centurion bottoms): 5@315/142.9, 365/165.6, 405/183.7, 455/206.4
Stiff Leg DL: 6@315/142.9, 365/165.6, 405/183.7
Standing Abs: 3×15 w/doubled purple + doubled mini

Good workout, used the suit bottoms to keep the hip feeling good.

Board Bench Week 12

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini

Core:
2Board Bench: 3@341.7/155, 363.8/165, 385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
3Board Bench: 3@463/210, 474/215

Lots of tricep volume, they were pretty cooked after the second set of three board.

Last Suited Squat Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini
Lunges: 2×20

Core:
Squat(38 TRX): 1@606.3/275(straps down), 1@716.5/325(last warm up), 1@760.6/345(opener)

That took far too long, although there was five of us in squat suits this morning.

Shirted Bench Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini band

Core:
Speed Bench: 9×3@242.5/110 + blue bands, 50 sec rest
Shirted Bench(52 RageX): 1@507.1/230(1board), 2×1@529.1/240(chest)

240 should be a good opener.

Deadlift Week 11

Core:
Deadlift(40 Fusion): 1@485/220, 595.2/270, 639.3/290
Ring Abs: 3×10

Talk about a short workout. I was two hours late for the gym and unmotivated from sitting in a stupid conference all day.

CGB Week 11

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

Core:
CGB 2board: 6@315/142.9, 335/152, 355/161

Not much today, kept it low volume for my shoulder’s sake.

Light Squat Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Lunges: 2×20

Core:
Squat: 6@275/124.7, 315/142.9, 365/165.6
Romanian DL: 6@242.5/110, 286.6/130, 341.7/155

Just a light squat to get blood through the hip.

Shirted Bench Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini

Core:
52 RageX: 1@507.1/230(1board), 1@529.1/240(chest, tried second rep but got out front)
Floor Press: 5@319.7/145, 341.7/155, 352.7/160
Seated Row: 3×20 w/two doubled monster minis

The 50 RageX I’ve been wearing is getting a run in it so I needed to try this shirt as a backup, not as much pop but it’ll do for backup duties.

Squat Week 10

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Lunges: 2×20

Core:
Light squat, hip hurt
Stiff Leg Deadlift: 8@330.7/150, 352.7/160, 374.8/170
Ring Abs: 3×10

The stiff legs were good, I decided to skip squats instead of push my hip when I really didn’t need to do anything on this day.

Speed Bench Week 10

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Pull Apart: 2×20 w/monster mini
Front Raise: 2×15 w/mini

Core:
Speed Bench(blue bands):9×3@242.5/110, 50 sec rest
2Board Bench: 3@341.7/155, 352.7/160, 363.8/165, 385.8/175, 407.9/185
3Board Bench: 3@429.9/195, 451.9/205, 474/215

Good workout, bench is feeling strong.