Glute Bridges: 2×8
Squat: 135/61.2x4, 165/74.8x3×2
Worked on my hip flexors and lower back a bit – I was feeling a pulling in my lower back in the bottom of the squat. They felt a bit better, but still not great.
Squat: 6’s 135/61.2, 155/70.3, 175/79.4, 195/88.5, 215/97.5
Chin Ups: 10×1
Bleh! I need to get things back on track.
Legs Up Bench Press: 5’s 110.2/50, 110.2/50, 154.3/70, 165.3/75
Bench Press 2 board: 5×5 176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100
Bench Press 3 board: 5’s 231.5/105, 242.5/110, 253.5/115, 264.6/120, 275.6/125
Mini band pull aparts: 5×20
AM BW: 173.9/78.9
Squat: 135/61.2x5×3, 185/83.9x3×2, 225/102.1x2
Squat w/belt: 3×5 255/115.7, 255/115.7, 265/120.2
DB Bicep Curls: 3×10 18/8.2
Lying leg raises: 3×20
Abs on hyper: 3×20
Good Mornings: 3×5 135/61.2
Chin Ups: 5×1
I haven’t squatted with a belt since Nationals and I could really tell. I couldn’t remember how to breathe out against it. The last set was the best one though.
Speed Bench Press w/black bands under bench: 9×3 143.3/65
2 Board Bench w/bands: 5’s 165.3/75, 181.9/82.5, 198.4/90, 203.9/92.5
3 Board Bench w/bands: 5’s 209.4/95, 220.5/100, 231.5/105
3 Board Bench w/bands: 3’s 242.5/110, 248/112.5
Ab Roller: 5×12
V-sits: 5×15
Sumo Deadlift: 154.3/70x5×2, 198.4/90x5×2, 220.5/100x2
Sumo Deadlift: 4×7 231.5/105, 242.5/110, 253.5/115, 264.6/120
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Chin Ups on rings: 8×1
Front Squat: 3×8 132.3/60, 154.3/70, 176.4/80
Side bends w/52.9/24 kettlebell: 5×15/side
DB Rows: 3×10 40/18.1
Pfister Hypers w/12/5.4 ball: 3×12
8 minutes bike
Mini band pull aparts: 4×15
Mini band pull aparts behind head: 4×15
Close Grip Bench: 4’s 110.2/50, 121.3/55, 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80, 187.4/85
Decline Abs: 5×15
DB Bicep Curls: 5×15 18/8.2
Medium Grip Bench Press 2 board – 4’s: 198.4/90, 203.9/92.5, 209.4/95, 214.9/97.5
Bicycle Abs: 5×15/side
Cambered bar tricep extensions: 5×5: 65/29.5, 70/31.8, 75/34, 80/36.3, 85/38.6
Kettlebell Swings: 3×20 35.3/16
Close Grip Incline Bench: 4×6 88.2/40, 99.2/45, 110.2/50, 121.3/55
400 Skips for time: 2:28
5 minutes bike
Squat w/chains (~40/18.1/chain): 5’s 44.1/20, 99.2/45, 143.3/65, 165.3/75, 176.4/80, 187.4/85, 198.4/90
Abs on hyper: 5×15
Chin Ups: 6×2
Good Mornings: 3×5 132.3/60
Lunges: 3×5/leg 99.2/45
Kneeling ring abs: 3×20
Purple band ab pulldown: 3×20
Decent workout. Feeling better mentally. Was in Regina yesterday afternoon for a bridal shower for Pam so didn’t make it into the gym.
Close Grip Bench Press: 5’s 95/43.1, 95/43.1, 105/47.6, 115/52.2, 125/56.7, 135/61.2, 145/65.8, 155/70.3, 165/74.8
30 minutes foam roll
My SI joint is hurting pretty bad, and I’m not in a good place mentally for training right now.