8 minutes bike

Legs Up Bench Press: 5×5 154.3/70, 165.3/75, 176.4/80, 181.9/82.5, 181.9/82.5

Legs Up Bench Press 2 board: 3×3 214.9/97.5, 226/102.5, 226/102.5

Legs Up Bench Press 3 board: 3’s 237/107.5, 242.5/110, 248/112.5, 253.5/115

Side bends w/52.9/24 Kettlebell: 5×15/side

Incline Bench Press: 3×10 115.7/52.5, 121.3/55, 126.8/57.5

Chin Ups: 4×2

I didn’t have a chance to get a workout in yesterday, but need to squat tomorrow, so just decided to skip it and add a bit extra heavy stuff tomorrow.

Speed Bench Press (no bands): 6×5 154.3/70

Regular Bench Press: 2’s 176.4/80, 187.4/85, 198.4/90, 209.4/95

Mini band internal rotations: 3×15

Mini band external rotations: 3×15

Just a quick workout before heading to Medicine Hat to help with a meet tomorrow.

50 minute yoga class

I had a massage this afternoon, so no training today other than yoga this morning. My hamstrings were really sore today from deadlifts last night (especially where they tie in around the knee), so she worked quite a bit on those. Everything is feeling pretty good though! Just have to keep it going.

Sumo Deadlifts: 5×5 255/115.7, 265/120.2, 280/127, 290/131.5, 300/136.1

Crunches on stability ball: 8×15

Front Squat: 5×7 155/70.3, 165/74.8, 175/79.4, 185/83.9, 190/86.2

Neutral Grip Chin Ups: 15×1

DB Rows: 3×10/arm 55/24.9, 60/27.2, 60/27.2

Plank Abs: 5×45seconds

Hypers w/40/18.1 Kettlebell: 3×12

DB Tricep Extensions: 4×12 30/13.6

Good workout. Deadlifts felt great, and there was still room to spare on the last set. Things are feeling strong!

15 minutes walk

Close Grip BB Shoulder Press: 3×8 65/29.5, 75/34, 80/36.3

Close Grip Bench Legs Up: 8’s 95/43.1, 110/49.9, 125/56.7, 135/61.2, 145/65.8, 155/70.3, 155/70.3

20 minutes walk

Wasn’t much of a workout, but I atleast did some. I’m back in Regina today, and I just did this in my basement because I didn’t feel like attempting to drive without getting stuck. I’ll try to do some extra tricep stuff during tomorrows workout.

Warm Up:
12 minutes bike

Mini band pull aparts: 5×15

Crunches on stability ball: 5×20

X-Band walks w/mini bnad: 3×8/side

Core:
Squat: 4×6 240/108.9, 255/115.7, 265/120.2, 275/124.7

Abs on hyper: 6×15

Butt Squats: 3×10 175/79.4, 185/83.9, 195/88.5

Stiffleg Deadlifts: 3×10 198.4/90, 209.4/95, 220.5/100

GHR’s: 5×10

Purple Band Ab Pulldowns: 8×15

BB Step Ups onto bench: 5×5/leg 45/20.4, 65/29.5, 85/38.6, 95/43.1, 105/47.6

Pfister Hypers w/12/5.4: 4×12

I was snowed in to Moose Jaw today, so was able to train here for this workout which was nice. Squats felt great tonight! It was like I suddenly remembered that I need to squat fast. I’d say that my set with 275/124.7 today was easier than my set of 5 with a belt with that weight on Saturday. It’s a good sign for sure.

Warm Up:
Close Grip BB Shoulder Press: 3×12 44.1/20

Kneeling Ring Abs: 5×15

Core:
Legs Up Bench Press 1 board: 5×8 154.3/70, 165.3/75, 170.9/77.5, 176.4/80, 181.9/82.5

Legs Up Bench Press 3 board: 3×5 214.9/97.5, 231.5/105, 242.5/110

Skipping: 10×50

Bicycle Abs: 5×12/side

5 minutes bike

Incline Bench: 3×8 104.7/47.5, 115.7/52.5, 121.3/55

Oblique Crunches on Stability Ball: 5×15/side

Floor Press: 3×5 165/74.8, 175/79.4, 185/83.9

5 minutes bike

DB Flies: 5×10 23/10.4

BB Close Grip Shoulder Press: 3×10 66.1/30

Ab Roller: 3×15

Chin Ups w/purple band under knees: 4×5

52.9/24 Kettlebell Swings: 5×10

Floor Wipers w/110.2/50: 3×8/side

Hypers w/BB on back: 3×10 44.1/20, 55.1/25, 66.1/30

12:15pm
Warm Up:
8 minutes bike

Mini band pull aparts: 3×25

Mini band pull aparts behind head: 3×25

Side bends w/70.5/32 KB: 5×12/side

Overhead Squats: 5’s 44.1/20, 66.1/30, 77.2/35, 88.2/40, 99.2/45, 110.2/50

Core:
Squats w/belt: 5×5 264.6/120, 275.6/125, 286.6/130, 292.1/132.5, 297.6/135

V-sits: 5×20

Good Mornings: 3×10 132.3/60, 143.3/65, 148.8/67.5

Oblique Twists on Hyper w/33.1/15 plate: 4×10/side

Highbar Pause Squats: 8’s 143.3/65, 165.3/75, 176.4/80, 187.4/85

Pull Ups w/slight kip: 5×1

6:00pm
Lunges: 3×8/leg 99.2/45, 110.2/50, 121.3/55

5 minutes bike

Abs on Stability Ball: 5×25

BB Bulgarian Split Squats (leg on bench): 6×5/leg 44.1/20, 55.1/25, 66.1/30, 77.2/35, 88.2/40, 99.2/45

Pull Ups w/slight kip: 7×1

Pfister Hypers w/12/5.4 ball: 3×15

This was the first time that I was really able to do multiple pull ups, which is a good sign of increased strength…

Warm Up:
RC Mini band internal rotation: 3×15
RC Mini band external rotation: 3×15

Purple band ab pulldown: 5×15

DB Lateral Raises: 5×15 10/4.5

Bicycle Abs: 5×10/side

Decline Abs: 5×10/side

Mini band pull aparts: 3×20

Mini band pull aparts behind head: 3×20

Core:
Speed Bench Press (black bands under, doubled on ends): 6×5 132.3/60

2 Board Bench Press: 4’s 176.4/80, 198.4/90, 220.5/100

3 Board Bench Press: 4’s 237/107.5, 248/112.5, 259/117.5, 270.1/122.5

Plank Abs: 5×60 seconds

Legs Up 2 Second Pause Bench: 7’s 121.3/55, 132.3/60, 143.3/65

Hypers w/BB on back: 3×10 44.1/20

Ab Roller: 3×12

Things are feeling really good right now.

7:00am
50 minute yoga class

7:00pm
Sumo Deadlift: 5×5 245/111.1, 260/117.9, 275/124.7, 285/129.3, 290/131.5

Standing Single Arm DB Shoulder Press: 3×8 25/11.3, 30/13.6, 35/15.9

Front Squat: 5×7 145/65.8, 155/70.3, 165/74.8, 175/79.4, 180/81.6

DB Rows: 3×10/arm 45/20.4, 55/24.9, 55/24.9

Neutral Grip Chin Ups: 12×1

Hypers: 3×20

Good workout tonight. After I had done two sets of front squats, my lower back adjusted weird to the side it felt like, so I was apprehensive to continue, but worked on it a bit, and figured it’d be alright to try. Feels a bit sore now, but nothing to worry about I don’t think.