Speed Bench Week 5

Core:
Speed Bench(green bands): 9×3@253.5/115, 45 sec rest
1Board Comp Grip: 3@352.7/160, 374.8/170, 390.2/177
3Board Comp Grip: 3@407.9/185, 418.9/190, 429.9/195, 440.9/200

That’s it, i did one workout all week while I was away, pretty lazy of me.

Board Bench Week 5

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

Core:
2Board Bench: 6@374.8/170, 385.8/175, 396.8/180, 407.9/185
Seated Row: 3×15 w/3 doubled monster minis

Good workout, not sure if the 2board is a pb or not but it must be close. I’m off to training for work for a week so training is going to be a little rough. I could use a bit of a light week so maybe it’s a sign.

Squat Week 4

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

Core:
Squat(belt): 5@451.9/205, 474/215, 496/225
Deadlift: 8@374.8/170, 396.8/180, 418.9/190, 440.9/200

Squats were done with 52 suit bottoms(not under the belt). They felt pretty good, my hip seems to be getting better(knock on wood). Deadlifts felt good.

Speed and Shirt Week 4

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(green bands): 9×3@253.5/115 w/50sec rest
Shirted Bench(50 Super Katana): 3@474/215(3b), 3@496/225(2b), 3@507.1/230(2b), 3@518.1/235(1b)
Face Pulls: 3×12 w/2xpurple bands

Good workout, first time trying on the super katana and I’m not sure if I really like it. It’s a lot of shirt that’s for sure, but it seems to be cut a little different in the arms. I think I would have needed about 245 to touch.

Deadlift Week 4

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Hypers: 2×12

Core:
Squat: 6@319.7/145, 341.7/155, 363.8/165
Rev Band Deadlift(Sumo, ~154.3/70 off floor): 5@540.1/245, 562.2/255, 584.2/265, 606.3/275
Hypers: 3×15 w/16kg kb

Good workout, my left hip was feeling pretty okay. I wore 52 centurion bottoms for the squats and deadlifts. The deadlifts were definitely easier than last weeks conventional version.

CGB Week 4

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:
CGB: 3@319.7/145, 330.7/150, 341.7/155, 352.7/160, 363.8/165
Seated Row: 4×15 w/ 2xdoubled monster mini

Not much got done tonight but it was still a pretty good workout. I think the close grip is a pb.

Squat/Deadlift Week 4

Core:
Squats: bunch of sets of 8, all 255lbs or less
Snatch Grip Deadlift: 6@374.8/170, 396.8/180, 418.9/190

Not much of a workout. I just wanted to do some light squats to get blood through my right knee and left hip.

Board Bench Week 4

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

Core:
2Board Bench: 5@352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180
3Board Bench: 5@418.9/190, 429.9/195, 440.9/200, 451.9/205
2Sec Pause: 6@264.6/120, 275.6/125, 286.6/130
Seated Row: 3×20 w/2xdoubled monster mini

Good workout, the weight all felt pretty light.

Squat Week 3

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Glute Med activation 1×20

Core:
Squat(straps down): 2×3@507.1/230 + 99.2/45 bands
GHR: 4×8
Obliques/Abs: 4×16
Hypers: 4×12 w/16kg kb

The squats were supposed to be 3×5@551.2/250 but my left hip hurt too much to continue.