10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Sumo Deadlift: 5’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 259/117.5, 270.1/122.5, 281.1/127.5
Kneeling ring abs: 3×15
Chin Ups: 10×1
Front Squats: 6’s 132.3/60, 143.3/65, 165.3/75, 187.4/85
Hypers: 3×15
Side bends w/35.3/16: 3×20/side
Sumo Deadlift: 5’s 154.3/70, 187.4/85, 220.5/100, 242.5/110, 260.1/118, 269/122
Chin Ups: 4×2
Sit Ups: 3×20
Close Grip Bench: 3×10 110.2/50
My rib (same spot that I was having trouble with before World Games) went out during deadlifts, so I didn’t push it too hard.
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
Squat: 3×10 154.3/70, 176.4/80, 198.4/90
Squat w/belt: 4’s 220.5/100, 231.5/105, 242.5/110, 253.5/115
Kneeling Ring Abs: 5×15
Conventional Deadlift: 20×1 w/15 seconds between sets: 209.4/95
GHR’s: 5×12
BB Lunges: 5×4/leg 88.2/40
Good workout.
5 minutes bike
Sumo Deadlift – 5’s: 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 253.5/115, 264.6/120, 275.6/125
Speed Bench: 9×3 135/61.2 (blacks under, doubled on ends)
Bicycle Abs: 5×15/side
Front Squats – 8’s: 132.3/60, 143.3/65, 154.3/70
Competition Grip Bench Press 1 board – 3’s: 145/65.8, 160/72.6, 175/79.4, 190/86.2, 200/90.7, 210/95.3, 220/99.8
Crunch Ups: 3×20
Hypers w/25/11.3: 3×15
Squat: 10’s 110.2/50, 132.3/60, 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90
CG BB Shoulder press: 3×20 44.1/20
Snatch Grip Deadlift: 6’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 253.5/115
Inverted ring shrugs: 5×10
Hypers: 5×15
Side Plank: 5×30seconds/side
Sumo Deadlift: 5’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105, 242.5/110, 253.5/115, 264.6/120
Bicycle Abs: 4×12/side
Front Squat: 3×8 132.3/60
Pfister Hypers w/8/3.6 3×10
10 minutes bike
Mini band pull aparts: 3×20
Mini band pull aparts behind head: 3×20
Sumo Deadlift off 2 board: 154.3/70x5×5, 220.5/100x5×5
Legs Up Bench: 95/43.1x8×4, 115/52.2x5×5
As I was doing this I started to get some bad pain in my shoulders/pecs while I was benching and deadlifting, so I decided to just stop there and I did my best to massage them out. Hopefully this doesn’t continue.
Sumo Deadlift: 154.3/70x8×2, 220.5/100x5×2, 242.5/110x4×2, 264.6/120x3×2, 275.6/125x3×3
Close Grip BB Shoulder Press: 5×10 33.1/15, 44.1/20, 55.1/25, 66.1/30, 66.1/30
Hypers: 3×15
Chin Ups: 5×2
Sumo Deadlift off 2 board: 198.4/90x10×2, 220.5/100x8×2, 242.5/110x6×2, 264.6/120x4×2, 286.6/130x2×2
Chin Ups: 5×2
Not much variety in accessories, but it felt like a lot of deadlifts! I had to finish moving all my stuff home from Regina yesterday, which took me longer than I had planned, so I didn’t make it to the gym.