CGB Week 3

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
CGB 1Board: 3@319.7/145, 330.7/150, 341.7/155, 352.7/160, 352.7/160
CGB 3Board: 3@363.8/165, 374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190
EZ Curl Skullcrushers: 10@81.6/37, 103.6/47, 103.6/47
Face Pulls: 3×15 w/monster minis

Everything felt pretty good today.

Squat Week 3

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Hypers: 2×12
Glute Med Activation: 2×15
5 Minutes Bike

Core:
Squat: 6@363.8/165, 385.8/175, 401.2/182
Butt Squats: 6@275.6/125, 297.6/135, 308.6/140, 308.6/140
Hypers: 3×12 w/52.9/24
Snatch from Box: 3@110.2/50, 132.3/60, 132.3/60

Kind of a crappy workout, missed squat target by 5kg. Oh well, just one of those days.

Board Bench Week 3

Warm Up:
Standing Abs: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
2Board Bench: 5@341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175
3Board Bench: 5@407.9/185, 418.9/190, 429.9/195, 440.9/200, 3@451.9/205
Incline: 6@187.4/85, 187.4/85, 198.4/90, 198.4/90
Chin Ups: 3, 4, 3, 3

My triceps still aren’t up to snuff, i’m not too upset that the meet next weekend is canceled, I know I wouldn’t have benched as good as I wanted to.

Squat Week 2

Warm Up:
5 Minutes Biking
5 Minutes Walking Figure 8s
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
Laying Glute Med Activation: 2×8

Core:
Squat(belt + bands – ~154.3/70): 4@341.7/155, 352.7/160, 363.8/165, 374.8/170
Clean Grip High Pulls from boxes: 3@198.4/90, 242.5/110, 264.6/120, 275.6/125, 286.6/130, 2@308.6/140, 330.7/150, 330.7/150
Ring Abs: 3×10

Good workout, my quads are still ridiculously sore from doing sprints the other day, I wasn’t sure I was going to be able to squat but it went okay. Not as heavy as I should have gotten to but I increased the band tension a lot.

Board Bench Week 2

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
2Board Bench: 3@363.8/165, 385.8/175, 407.9/185, 418.9/190
3Board Bench: 3@429.9/195, 440.9/200, 451.9/205, 463/210, 467.4/212
Ascending Boards(chest-4board): 5reps@275.6/125, failed after 1st rep on 4b, 30sec rest, then finished
Face Pull: 3×12 w/monster minis
Bicep Curls
Planks: 2 @45seconds

Good bench workout, my strength is down with the weight loss but not too terrible.

Deadlift Week 2

AM Workout
20 Minutes Intervals on Elliptical

PM Workout:
5 minutes bike
Standing Abs: 2×20
Hypers: 2×15
Glute Med Activation: 2×15

Core:
Deadlifts: 5@341.7/155, 363.8/165, 374.8/170, 385.8/175, 396.8/180
Snatches: 3@132.3/60, 154.3/70, 1@176.4/80, 187.4/85
Hypers: 3×20
GHR: 3×10
Side Bends: 3×12 w/70.5/32

Well I got 10kg heavier on deadlifts and the back felt okay. If I can make this progress each week I’ll be in good shape in 5 or 6 weeks haha.

CGB Week 2

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
CGB: 10@286.6/130, 8@302/137, 6@319.7/145, 4@335.1/152, 2@352.7/160
CGB 3Board: 6@352.7/160, 363.8/165, 374.8/170
CGB 4Board: 6@385.8/175, 396.8/180
Chin Ups: 2, 3, 3, 3
Ring Abs: 3×10

Good workout, my triceps felt pretty beat after all the benching.

Squat Week 2

Warm Up:
Standing Abs: 2×20
Behidn the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15

Core:
Squat: 6@341.7/155, 363.8/165, 385.8/175, 396.8/180
SLDL: 10@297.6/135, 319.7/145
Hypers: 3×15

Squats went well, I was worried I wouldn’t hit my target but they felt okay. Stiff legs brought out some pain in my low back so I cut it down to two sets and did some hypers to flush the area with blood.

Legs up Week 2

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
Legs Up 2Board: 6@330.7/150, 352.7/160, 363.8/165, 374.8/170
3Board: 5@396.8/180, 407.9/185, 418.9/190, 429.9/195, 3@440.9/200, 5@440.9/200
Cambered Bar Skull Crusher: 3×8@99.2/45

Good bench day, I need to hit my 3board pretty hard for the next few weeks to make sure my lockout is strong in the shirt.

Squat Week 1

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
Cressey Foam Roller Series

Core:
Squat+Bands(d.reds, 88.2/40): 5@330.7/150, 341.7/155, 352.7/160, 363.8/165, 374.8/170
Pin GM: 6@198.4/90, 209.4/95, 209.4/95
Snatch: 2@132.3/60, 154.3/70, 176.4/80, 1@187.4/85, -198.4/90, -209.4/95
One trip on the prowler

Just didn’t have the pop on the last two snatches, didn’t commit to them either.