Legs Up Bench: 5×3 185lbs, 190lbs, 195lbs(1 board), 200lbs(1 board), 205lbs(1 board)
Legs Up 2 board: 1×5 215lbs
Regular 2 board: 2×5 220lbs, 225lbs
Floor Press: 3×3: 195lbs, 205lbs, 215lbs
Incline Bench (at Uni): 3×5 115lbs, 125lbs, 135lbs
DB Biceps: 3×15 20lbs
Did this workout in the morning because I have a massage and Dr. Ryan later today. Felt kinda sluggish and slow to start, but it got better as the workout progressed. Put my legs down on the 2 board because the 215 wasn’t as fast as I want things right now. All in all good workout though. Did it at the uni with no chalk either.. my hands are feeling it now!
Reverse Band Squats (Adrenaline-doubled blacks with safety’s bottom pin on top hole) w/belt: 5×3 395lbs, 410lbs, 435lbs(kw), 460lbs(kw), 475lbs(kw)
GoodMornings: 3×10 135lbs, 145lbs, 155lbs
Hypers: 3×15
Side bends w/50lbs: 3×15
36 Super Katana:
125kgx2 (2 board)
130kgx1
135kgx1
135kgx1
RC red band internal rotation: 3×15
RC red band external rotation: 3×15
That’s it for geared work. Just a quick workout, having to take Jeff to the airport to head off. It’s coming up quick, but I’m feeling ready!
5 minutes bike
Sumo Deadlifts: 5×10 245lbs, 260lbs, 270lbs, 275lbs, 280lbs(belt)
Front Squats: 3×10 165lbs, 175lbs, 185lbs
BB Shrugs: 3×10 225lbs
Hypers: 5×15
DB Rows: 3×10 40lbs, 50lbs, 50lbs
5 minutes bike
Close Grip Bench: 5×8 155lbs, 160lbs(.5 board), 165lbs(.5 board), 170lbs(1 board), 175lbs(1 board)
Close Grip 3 boards: 3×3 205lbs, 215lbs, 225lbs
JM Press: 3×10 95lbs, 105lbs, 105lbs
Dips: 3×10
Biceps: 3×15
Purple band ab pulldown: 4×25
Squats – 38 centurion (2nd time wearing it)
180kgx1 straps down
205kgx1 full gear
222.5kgx1 full gear
Pretty good squats today – with 222.5, I loosened up/relaxed/stopped a bit in the bottom, so wasn’t great speed, but still alright none the less. That’s it now for geared squats or deads. One more heavy bench then it’s all on the platform!
Legs Up Bench: 5×3 180lbs, 185lbs, 190lbs, 195lbs, 200lbs
Legs Up 2 boards: 3×5 210lbs, 215lbs, 220lbs
Incline (12″ box): 5×5 135lbs, 145lbs, 155lbs, 165lbs, 165lbs
Floor Press: 3×3 185lbs, 200lbs, 210lbs
Reverse band squats (w/belt): (Adrenaline – blacks doubled w/bottom pin on top hole)
6×3 365lbs, 395lbs, 405lbs, 430lbs(kw), 455lbs(kw), 470lbs(kw)
Good Mornings: 3×10 135lbs
I’ve been cutting out my “warm up” lately, just because I won’t be doing it come meet day, so want to be used to sometimes doing without it. Also been cutting back on the volume just to avoid overtraining right now. The strength is there, just need to stay healthy. Shoulders have been feeling a bit tighter than normal lately..I have a massage tomorrow, so we’ll see if she can fix that a bit.
36 Super Katana (red):
125kgx1 (1 board)
132.5kgx1
137.5kgx1
RC: 5lb external rotation 5×15
The 137.5 was fairly easy. I need to remember to try to keep my chest from collapsing when the bar is coming down. Things are feeling good!
15 minutes bike
Sumo Deadlifts – 38 Super NXG+ Centurion (black, old squat one)
150kgx1 straps down, belt
170kgx2 full gear
180kgx2 full gear
Front Squats: 3×10 75kg, 77.5kg, 80kg
LPR w/black band: 3×15
Still trying to work on my form with deadlifts. It’s better, but still not what I want. I don’t sit into the first rep enough, which makes it harder, but then the second rep is a breeze because I’m in better position. Looks like it’ll be a 180kg opener.