10 minutes bike
red band pull aparts: 5×15
RC red band internal/external rotation: 10×15
Speed Bench: 9×3 70kg
Decline Abs: 5×20
Regular Bench – 2 board: 4’s 100kg, 105kg
Regular Bench – 3 board: 4’s 110kg, 115kg, 120kg
20 minutes bike

30 minutes treadmill walk

AM
90 minutes yoga class

PM
40 minutes walk
10 minute bike
Red band pull aparts: 5×20
Sumo Deadlift: 3×5 275lbs, 285lbs (belt), 295lbs (belt)
Narrow Stance Squat (12″ box): 8×2 225lbs (60 sec b/w sets)
Competition Grip Bench: 8’s 135lbs, 145lbs, 155lbs
Hypers: 4×15
Oblique plate twists on floor: 4×12/side
DB Bicep Curls: 3×10 25lbs
10 minutes walk

15 minutes treadmill walk
BB Bicep Curls: 5×10
Side bends w/25lbs: 6×20/side
Close Grip Bench: 8’s 135lbs, 145lbs, 155lbs
V-sits: 6×20
Close Grip Bench: 5’s 160lbs, 165lbs, 170lbs
Bicycle Abs: 6×10/side
25 minutes treadmill walk

Wide Stance Box (12″) Squat: 10×2 240lbs
Crunches on ball: 5×25
Stiff leg deadlifts: 6’s 185lbs, 200lbs, 215lbs, 230lbs, 240lbs, 250lbs
Abs on hyper: 4×20
15 minutes eliptical
15 minutes treadmill walk

Legs Up Bench 2 board: 4×6 80kg, 85kg, 90kg, 95kg
Legs Up Bench 3 board: 6’s 100kg, 105kg
Kneeling ring abs: 3×15
Red band pull aparts: 5×15

Purple band ab pulldown: 5×20
Overhead Squats: 3×10 20kg, 30kg, 35kg
5 minutes bike
Squats: 190kgx1 straps down, belt, wraps; 200kgx1 full gear, 210kgx1 full gear

The weight felt really heavy on my back tonight, but the 210 was still fairly easy.

Speed Bench: 9×3 65kg w/blacks under, doubled on ends
Regular Bench: 80kgx3, 95kgx2, 115kgx2 (2 board)
36 Super Katana: 125kgx2 (2 board), 132.5kgx2, 137.5kgx2
RC red band internal/external rotation: 10×15
Abs on hyper: 5×20
RC 5lb external rotation: 3×15

AM
90 minutes yoga

PM
Sumo Deadlift: 165kgx1 straps down; 175kgx2 full gear
Hypers: 3×20
Wide Stance BOx Squat (12″): 8×3 90kg
18 minutes bike

Well, the deadlift suit was really tight, and wouldn’t let me get into a good position, so I just pulled one set.  Hoping for the best at the Arnold!

12 minutes bike
Cambered Bar Squat: 7’s 95kg, 100kg, 105kg, 110kg
Stiffleg deadlifts: 3×8 90kg, 100kg, 105kg
Kneeling ring abs: 5×15
Clean & Jerks: 2 singles at each weight: 45kg, 50kg, 55kg, 60kg, 65kg
Snatches: 2 singles at 35kg, 45kgxmany, trying different things and to get some technique down – I was successful a few times.

Just a random workout to get back on track with the program for deadlifting heavy on Thursday.