Legs Up + Shirt Week 1

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

Core:
Legs Up 2Board: 8@297.6/135, 308.6/140, 319.7/145
Shirt(new 48 f6): 2@485/220(2board), 2@507.1/230(2board), -1@529.1/240(1board), 1@529.1/240(1board)
Band Assisted Pull Up: 3, 4, 4, 3, 3
Ring Abs: 3×10

Working on breaking in a new shirt.

Board Bench Week 13

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

Core:
2Board: 6@341.7/155, 363.8/165, 374.8/170, 385.8/175
3Board: 6@396.8/180, 407.9/185, 418.9/190, 429.9/195
2Sec Pause: 3×6@275.6/125

Pretty good bench workout, still dont feel as strong as before my time off though.

CGB Week 13

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
CGB 2Board: 6@308.6/140, 319.7/145, 330.7/150, 341.7/155
CGB 3Board: 6@363.8/165, 5@374.8/170
Band Assisted Pull Up: 6×3

Wow my triceps have gotten weaker without training for a couple weeks. Hopefully it comes back quickly.

Snatch/Squat Week 13

Warm Up:
40 Minutes Elliptical(20 minutes intervals)
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15

Core:
Hang Snatch: 3×3@165.3/75
Snatch: 1@176.4/80, 194/88, 205/93, 205/93
Squat: 6@352.7/160, 363.8/165, 374.8/170

Good workout, the snatches felt pretty good, I’m still jumping forward on the catch though so I need to work on that.

Board Bench Week 13

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

Core:
2Board Bench: 5@330.7/150, 352.7/160, 363.8/165, 374.8/170
3Board Bench: 5@396.8/180, 407.9/185, 418.9/190, 429.9/195
Biceps

Well the bench is coming along. The program I’m following was setup for provincials which is a couple weeks from now so I’ll have to make a new program up now to take me to last chance.

Squat Week 12

Warm Up:
Figure 8s for 5 minutes
Standing Abs: 2×20
Glute Med Activation: 2×15
Lunges: 3×10
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
Squat: 3@407.9/185, 429.9/195, 451.9/205, 463/210
Squat w/belt: 2×3@485/220
Lunges: 3×10@121.3/55
Hypers: 3×10@70.5/32

1 hour racquetball

Good workout, felt like I could actually push myself on squats without anything hurting.

Board Bench Week 12

Warm Up:
45 Minutes Racquetball
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: 5@319.7/145, 341.7/155, 363.8/165
3Board: 5@385.8/175, 407.9/185
Band Assisted Pull Up: 3, 4, 4, 3, 4
Ring Abs: 4×10

First real bench workout in two weeks, I was quite happy to feel as strong as I did.

Snatch Week 12

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

Core:
Snatch: 3@110.2/50, 110.2/50, 132.3/60, 154.3/70, 176.4/80, 187.4/85, 1(of 3)@198.4/90, 2(of 3)@198.4/90
Snatch Deadlift w/full extension/shrug: 5×3@330.7/150
Hypers: 3×30

Good workout, the snatches didn’t feel super great tonight but they went okay.

CGB Week 12

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

Core:
CGB 2B: 5@231.5/105, 275.6/125, 297.6/135
Tricep Pushdown: 3×20
Band Assisted Pullup: 5×3

Well it’s the second benching day since I hurt my shoulder. It went okay, I’m glad to be able to do what I did without too much pain.

Weightlifting Week 12

Core:
Snatch: 2@176.4/80, 5×1@198.4/90
Snatch Grip DL +shrug: 4×4@308.6/140
Ring Abs: 3×12

Good workout, the most consistent i’ve ever been pulling 198.4/90. I figured out something new for my technique, I must lean back once I get above my knees.