Day Off….sort of

Was in the gym to help Taunia with her deadlifts so I decided to do a few snatches to see how my back felt. I ended up working up to 176.4/80 for a couple singles then failed three times at 198.4/90. Didn’t feel any pain from the back at all, hopefully it’ll hold up for squats and deadlifts tomorrow. Felt good to do some weightlifting, I will have to mix it in a bit more.

CGB Week 7

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Seated Row: 2×20 w/doubled green
Front Raise: 2×15 w/mini band

Core:
CGB 1board: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160, 363.8/165
CGB Incline: 6@154.3/70, 176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100

Good workout, kept the incline really light since it has caused my upper back to tighten up in the past.

Floor Press Week 7

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Seated Row: 2×20 w/doubled green
Front Raise: 2×15 w/mini band

Core:
Floor Press: 5@330.7/150, 352.7/160, 363.8/165
Floor Press + Chains(55.1/25 approx): 5@286.6/130, 308.6/140, 330.7/150
Bent Over Rows: 8@154.3/70, 198.4/90, 220.5/100

Haven’t done floor press in months so this was a welcome change in the program.

Squat Week 6

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

Core:
Squat(belt) +Blue Bands(~143.3/65): 4@429.9/195, 451.9/205, 463/210
Stiff Leg DL: 6@330.7/150, 352.7/160, 374.8/170

Squats were done in centurion suit bottoms(not locked under the belt) and they felt pretty heavy, the band tension was rough and was trying to bend me over about 3/4 of the way up.

Speed Bench Week 6

Warm Up:
Standing Abs: 3×25 w/doubled purple
External Rotation: 3×20 w/mini band
Seated Row: 3×20 w/doubled purple
Front Raise: 3×15 w/mini band

Core:
Speed Bench: 9×3@260/117.9 + blue bands, 45 sec rest
3Board Bench + blue bands: 5@335/152, 355/161, 375/170.1, 395/179.2, 405/183.7, 415/188.2

Good workout, the bench felt really good. Seated rows for warm up helped to relieve some tightness in my mid back. Going to keep them in warm ups for a while.

Deadlift Week 6

Squat: 4×2@385.8/175
Deadlifts(2″ block, 88.2/40 chain at lockout): 3@396.8/180, 418.9/190, 440.9/200, 463/210, 485/220
Deadlifts: 3@507.1/230, 518.1/235, 529.1/240

Wow the deadlifts were pretty rough, I didn’t expect them to be that hard. Even the straight deadlifts after seemed hard, must have just been from the changes. Merry Christmas(first Christmas I haven’t done 16s in a couple years).

CGB Week 6

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

Core:
CGB 2Board: 5@341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175
CGB 2Sec Pause: 6@242.5/110, 253.5/115, 264.6/120
Lat Pulldown: 3×10 w/doubled purple, 6×6 w/doubled purple + doubled monster mini(3different grips)

Good workout, the close grip is feeling strong.

Heavy Squat Week 6

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

Core:
Squats Straps Down(40 Fusion) + 99.2/45 bands: 2@518.1/235, 540.1/245, 562.2/255, 584.2/265
Hypers: 3×20

Good workout but it took a while. My last set actually felt the best, felt like I had another 10kg in me, just a little rough on the upper back.

Board Bench Week 6

Warm Up:
Standing Abs: 2×25 w/doubled purpled
External Rotation: 2×15 w/mini band
Front Raise: 2×15 w/mini band
Pull Apart: 1×20 w/monster mini

Core:
2Board: 4@385.8/175, 396.8/180, 407.9/185, 418.9/190
3Board: 4@440.9/200, 463/210, 474/215
4Board: 4@485/220, 507.1/230
Ring Abs: 2×15

Good workout, I rushed through this in about an hour and a half which seems like a while but that felt like a lot of benching.