Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotations: 2×15 w/mini band
Left Leg Raises to rear: 2×20(glute med activation)

Core:
Squat w/belt + 99.2/45 bands: 3@451.9/205, 463/210, 474/215, 485/220, 489.4/222
Sumo DL to Knees: 5×3@330.7/150
Sumo DL: 20×1@363.8/165, 30 sec timer

Squats and deadlifts done in 54 centurion bottoms(not locked under belt for squat). Felt pretty good, the most weight I’ve had on my back since worlds and I could tell.

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

Core:
Speed Bench: 9×3@242.5/110 + doubled minis(66.1/30)
2Board + doubled minis(66.1/30): 5@286.6/130, 297.6/135, 308.6/140, 319.7/145
3Board + doubled minis(66.1/30): 5@330.7/150, 341.7/155, 352.7/160, 363.8/165

Good workout, everything felt strong.

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

Core:
Box Squat+99.2/45 bands: 8×2@324.1/147
Conv Deadlift: 8@407.9/185, 429.9/195, 451.9/205
Ab Roller: 3×9

Good workout, the squats were done in suit bottoms as per usual lately. The deadlifts felt super good, the weight is light but still.

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

Core:
CGB 2Board: 8@308.6/140, 330.7/150, 352.7/160
CGB 4Board: 6@374.8/170, 385.8/175, 396.8/180
Face Pulls: 3×15 w/2x monster mini
Ab Wheel: 3×8-12

Good workout, looking at the projected 2board work I didn’t think I’d get it at the start. It wasn’t my easiest set but it was okay.

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

Core:
Narrow Stance Squat + 66.1/30 bands: 4@352.7/160, 374.8/170, 396.8/180, 3×4@407.9/185
Snatch Grip Deadlift: 8@352.7/160, 374.8/170, 396.8/180

Done, felt sick after this, not sure if i’m coming down with something or just too much volume lately.

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

Core:
Legs Up 2Board: 7@308.6/140, 319.7/145, 330.7/150, 341.7/155
2Sec Pause: 6@264.6/120, 275.6/125, 286.6/130, 297.6/135
2Sec Pause 2Board: 6@319.7/145, 330.7/150, 341.7/155
Seated Row: 4×15 w/2xdoubled monster mini
Obliques: 3×16

Good workout, lots of volume, everything felt good. All the 2second pause stuff seems to be leaving me sore already.

Warm Up:
Standing Abs: 3×25 w/doubled purple
External Rotation: 3×15 w/mini band
Hypers: 3×15

Core:
Cambered Bar Squat +80/36.3 Chain: 4@385.8/175, 407.9/185, 429.9/195, 440.9/200
Cambered Bar GM +80/36.3 Chain: 6@165.3/75, 187.4/85, 209.4/95, 220.5/100
SLDL 2″ platform: 8@308.6/140, 330.7/150, 352.7/160
Ring Abs: 3×10

Good workout, the volume didn’t feel too bad today, maybe it was just an easy day but everything felt good. The squats were done in old suit bottoms.

Warm Up:
One circuit of: Standing Absx20reps, External Rotationsx15reps, Lungesx20reps

Core:
Box Squat: 8×2@335/152
Sumo Deadlift: 7@374.8/170, 396.8/180, 418.9/190, 440.9/200
Ring Abs: 3×10

All squats and deadlifts were done in 54 centurion nxg+ bottoms, trying to protect my left hip, this didn’t seem to work for the sumo deadlifts.

Warm Up:
External Rotations: 3×20 w/ red theraband

Core:
CGB 2Board: 10@275/124.7, 8@295/133.8, 6@315/142.9, 4@335/152, 2@355/161
CGB 3Board: 8@325/147.4, 335/152, 345/156.5
Biceps
Abs

My triceps were pretty fried after this, a lot of volume for the first close grip day back.

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

Core:
Narrow Stance Squats(+66.1/30 bands): 6@319.7/145, 341.7/155, 363.8/165, 2×6@374.8/170
Conv Deadlift(2.5″ platform): 8@363.8/165, 385.8/175, 407.9/185

This program I’ll be doing all my squats in suit bottoms to try to fix my left hip. I will also be deadlifting three times a week, today was pretty rough but hopefully it gets better…haha….sigh… 🙂