3 Board Week 3

Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W’s

3Board Bench: 6@286.6/130, 308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170

Before the 3board I did 5@264.6/120 to my chest, that’s the most I’ve done to my chest and it felt good. The weight still feels heavy in my hands though, it’s crazy, I never thought 374.8/170, would feel heavy again.

2Board Week 2

Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W’s

Core:
2Board Bench: 4@242.5/110, 264.6/120, 286.6/130, 297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155, 352.7/160

More shoulder rehab stuff

CGB week 2

Standing Ws
External rotations
Pull aparts

CG bench 2 board: 5@253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
CG 3board: 5@319.7/145, 330.7/150

Well the weight still isnt heavy but i think it’s the most I’ve done close grip since getting better.

Squat week 2

Cambered bar squat: 12@264.6/120, 286.6/130, 308.6/140
Stiff leg dead lift: 10@132.3/60, 198.4/90, 198.4/90

Light weights to start things off but the squats felt good. I kept the stiff legs very light to be careful with my back which was a little tender from Saturday.

Legs up week 2

Legs up 1b: 8@231.5/105, 242.5/110, 242.5/110
2board: 8@253.5/115, 264.6/120, 275.6/125, 286.6/130
Standing W’s: 3×10 w/mini band
External Rotations: 3×12 w/mini band
Internal Rotations: 3×10 w/mini band

Pretty good workout, slowly getting stronger.

Week 1 Squats

Warm Up:
Standing Abs
Glute Activation

Core:
Cambered Bar Squat w/belt+wraps: 5@405/183.7, 425/192.8, 445/201.9
Good Mornings: 8@135/61.2, 145/65.8, 155/70.3
Side Bends: 3×15 w/70.5/32
Bulgarian Split Squats: 3×5(each leg) w/28/12.7 dbs

I’m on a program for the first time in months and months so hopefully that will help me start logging my workouts again. The weight is unimpressive but its the first time i’ve had this much on my back since May when I hurt my back(for the 5th time).