Squat: 4’s 135/61.2, 165/74.8, 185/83.9, 215/97.5, 235/106.6, 255/115.7
Squat w/belt: 4’s 275/124.7, 285/129.3
RC mini band external rotation: 5×15
Conventional Deadlifts: 20×1 w/18 seconds between sets 225/102.1
GHRs: 5×10
Side Bends w/35.3/16 kettlebell: 5×20/side
Lunges: 5×5/leg 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
Hypers: 5×20
Skipping: 5×100
Plank: 3×50 seconds
Bicycle Abs: 3×15/side
V-sits: 3×15
I jarred my back right before this workout.. the chair I had been tying my shoes on broke and fell out from under me, and I landed on my butt and hit my head on the chair. My erectors tightened up pretty good, especially around where my rib comes out. I was pretty tentative going through my first couple of things but by the end everything was feeling better.
5 minutes bike
Squat: 110.2/50x5×2, 165.3/75x3×2, 209.4/95x2×2, 253.5/115x1, 286.6/130x1 (belt), 319.7/145x1 (knee wraps & belt)
Squat – 38 Centurion straps down, belt, wraps: 3×3 341.7/155, 358.2/162.5, 374.8/170
Stiffleg Deadlifts: 6’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105
BB Suitcase Deadlifts: 5×5/side 77.2/35
1.4km jog: 8:20
10 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Squats: 3’s 135/61.2, 165/74.8, 185/83.9, 215/97.5, 240/108.9, 255/115.7, 270/122.5
Squats w/belt: 3’s 280/127, 290/131.5
Squats w/belt & wraps: 3’s 305/138.3, 315/142.9, 330/149.7
Purple band ab pulldown: 5×20
Side bends w/52.9/24 kettlebell: 5×15/side
DB Bicep Curls: 5×15
GHRs: 3×12
10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Squat: 4’s 135/61.2, 185/83.9, 205/93, 225/102.1, 240/108.9, 250/113.4, 255/115.7, 260/117.9, 265/120.2
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
V-sits: 5×15
Conventional Deadlifts: 20×1 209.4/95 15 seconds between sets
BB Step Ups onto Bench: 4×4/leg 65/29.5, 75/34, 85/38.6, 95/43.1
Ring Pikes – feet in rings: 3×5
I was suppose to put a suit on today but decided not to because I wasn’t in the right state of mind for it. Hopefully I can put it on next week.
Squat: 6’s 110.2/50, 143.3/65, 176.4/80, 198.4/90, 209.4/95, 226/102.5, 237/107.5
Squat w/belt: 264.6/120x1
Squat w/belt & wraps: 4×2 286.6/130, 297.6/135, 308.6/140, 319.7/145
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Side bends w/35.3/16 kettlbell: 5×20/side
DB Lateral Raises: 3×15 10/4.5
Purple band ab pulldown: 3×20
Lunges: 3×6/leg 88.2/40, 99.2/45, 110.2/50
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.
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.
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.
Squat – 6’s: 44.1/20, 88.2/40, 132.3/60, 154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105, 242.5/110
Kneeling Ring Abs: 5×15
Pull Ups: 12×1
Conventional Deadlift off 2 board w/18 seconds between sets: 209.4/95
BB Step Ups onto Bench – x5/leg: 44.1/20, 55.1/25, 66.1/30, 77.2/35, 88.2/40, 99.2/45
Bicycle Abs: 5×12/side
GHRs: 3×15
Pfister Hypers w/12/5.4 ball: 3×12
Legs Up Bench – 4’s: 110.2/50, 121.3/55, 132.3/60, 154.3/70, 165.3/75, 176.4/80, 187.4/85
Legs Up Bench 2 board – 4’s: 198.4/90, 209.4/95, 220.5/100
Sumo Deadlift – 5’s: 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110
Just trying to catch up and get back on schedule with my program. I think I should be back to normal tomorrow.