Squat Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8

Core:
Squat (belt+wraps) + bands: 2@562.2/255(+66.1/30 bands), 2@584.2/265(+66.1/30 bands), 2@595.2/270(+110.2/50 bands)
Speed DL: 20×1@363.8/165, 25sec

Squats felt good, the last set with the extra band tension was pretty hard though.

Speed Bench Week 11

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

Core:
Speed Bench: 9×3@231.5/105 + blue bands
Ascending Boards: chest – 4 board, 5 reps per @ 231.5/105
DB External Rotation: 3×8 w/15lbs
Biceps

Deadlift Week 11

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
SLDL: 2×8 w/154.3/70

Core:
Deadlift(belt): 3@529.1/240, 573.2/260, 595.2/270(Pb? i think?)
Zercher Squat: 5@154.3/70, 176.4/80, 198.4/90

Well I’m happy with the deadlifts, even the 270 felt pretty easy, I think I’d be good for about 290 with just a belt right now, maybe a bit more.

CGB Week 11

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

Core:
CGB 2board + Doubled Mini bands: 2×6@297.6/135, 2×6@308.6/140
Front Raises: 3×15 w/mini band

Well the benching was much harder than I had anticipated or planned for, I had the target WAY too high.

Bench and Squat Week 11

Sunday:
Core:
Legs Up Bench: 6@308.6/140, 330.7/150, 341.7/155, 346.1/157
2Sec Pause Bench: 3×6@275.6/125
Seated Rows: 4×15 w/doubled green
Standing Abs: 3×25 w/doubled purple
External Rotation: 3×15 w/mini band

Monday:
Warm Up:
Standing Abs: 2×25 w/doubled purple + doubled mini
External Rotation: 2×15 w/mini band
Step Up: 2×8(per leg)

Core:
Squat: 6×6@275.6/125
Stiff Leg DL: 6@341.7/155, 2×6@385.8/175
Couple light snatches
Lower Trap activation: 2×20

Did a really light squat today, the glute/hip is starting to really come along and I could feel very little pain while doing this workout.

Deadlift Week 10

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Stiff Leg DL: 2×8@154.3/70

Core:
Deadlift(Conv, 40TRX): 3@551.2/250(straps down), 1@595.2/270, 0@617.3/280, 1@617.3/280
Pull Throughs: 4×12 w/purple band

I did all my deadlifts with no belt. Conventional with the suit I just suck, haha. The 270 and first 280 I pull too fast without getting into a good position so by lockout I’m in bad shape. The second 280 I pulled slow and it went fine.

CGB Week 10

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

Core:
Med Grip 2board: 6@341.7/155, 363.8/165, 374.8/170
Face Pulls: 3×15 w/monster minis

Short workout, feeling a little burnt out and super hungry so took it easy.

Squat Week 10

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8

Core:
Cambered Bar Squat +Bands(55.1/25): 6@385.8/175, 418.9/190, 440.9/200, 451.9/205
Hypers: 3×12

The squats were pretty hard today, I was really hungry at the beginning of the workout so I’m guessing I just didn’t have the energy.

Legs Up Week 10

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

Core:
Legs Up: 4@319.7/145, 341.7/155, 352.7/160, 363.8/165
2Board +Chains(80/36.3): 3@341.7/155, 352.7/160, 363.8/165
3Board +Chains(80/36.3): 3@374.8/170, 385.8/175, 396.8/180
Lat Pulldown: 6×8 w/doubled green, 2 different grips
Ring Abs: 3×10

My right shoulder is starting to feel better, especially if I really arch.

Squat Week 9

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Step Up: 2×8

Core:
Squat (Straps Down 40 TRX): 2@606.3/275, 639.3/290, 661.4/300, 672.4/305
Polish Pulls: 7@264.6/120, 308.6/140, 330.7/150
Suit Case Deadlift: 3×10(per side)@99.2/45

Squats felt better than last week, so that’s good. Going to have to put the straps up soon, and probably put the 38 TRX on instead of the 40.