Legs Up Bench 1 board: 5×8  165/74.8, 175/79.4, 180/81.6, 185/83.9, 190/86.2
Legs Up Bench 3 board: 5×3  210/95.3, 225/102.1, 240/108.9, 250/113.4, 260/117.9
DB Bicep Curls: 5×6  28/12.7

We had a little qualifier in the gym today, so just did this before it got started.

10 minutes bike
Glute Bridges: 4×10  w/2 second hold

Lots of work with the ball and foam roller on lower back/glutes

Squat: 4’s  135/61.2, 165/74.8, 185/83.9, 205/93, 220/99.8, 230/104.3, 240/108.9

I narrowed my stance a lot from what I have been to lessen the pain when squatting.  I think that it is coming from glute max after doing some reading, but have yet to get it feeling better again.  I worked on my lower back and glutes for about a half hour before starting to squat, deciding if I would or not.  I’m really frustrated with this, and needed to get out of the gym after squats.

Warm Up
Mini band internal rotation: 4×15
Mini band external rotation: 4×15
Quadraped glute raise over bench: 4×5 w/5 second hold
Chin Ups: 2×3

Core
Speed Bench press: 6×5  135/61.2  black bands under, doubled on ends
Bench: 3’s  165/74.8, 180/81.6, 195/88.5, 205/93
Bench 1 board: 3’s  198.4/90, 209.4/95, 220.5/100
Bench 1.5 board: 3’s  231.5/105
Bench 2 board: 3’s  242.5/110, 248/112.5
Bench 3 board: 3’s  253.5/115, 270.1/122.5, 281.1/127.5, 292.1/132.5
V-sits: 5×15
Abs on hyper: 5×20

I had a massage today.  My upper back and shoulders were way worse than they should have been.  She worked on my glutes, but didn’t seem to find anything specific that was overly tight, so hopefully it gets better in the next few days.

Warm Up
Walking Lunges:  3×8/leg
Quadraped glute raise over bench: 3×5 w/5 second hold
Glute Bridges: 3×8

Core
Sumo Deadlift: 5’s  185/83.9, 195/88.5, 205/93, 215/97.5, 225/102.1, 235/106.6, 245/111.1, 255/115.7, 265/120.2
Goodmornings: 4×8  95/43.1, 115/52.2, 125/56.7, 125/56.7
Pull Ups: 8×1
Hypers: 5×15
DB Rows: 3×12/arm  45/20.4
10 minutes eliptical

Well things are feeling better.  I was suppose to pull 10’s today, but decided to go with 5’s because I figured it would be easier to ensure my form stayed good.  The first reps of the last two sets made me decide to stop there, because I could feel ‘pulling’ around my sacrum as I made the initial pull off the floor.  I didn’t do any squat movements either because of that.  At least it feels like progress is being made.

Warm Up
10 minutes eliptical
Quadraped glute raise over bench: 3×5 w/5 second hold

Core
Close Grip Bench 1 board: 5×5  132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
Close Grip Bench 2 board: 3×5  187.4/85, 192.9/87.5, 198.4/90
DB Bicep Curls: 3×8  25/11.3
EZ Curl Bar Headcavers on Floor: 3×8  65/29.5, 75/34, 75/34
Standing Single Arm DB Shoulder Press: 3×8/arm  25/11.3, 35/15.9, 45/20.4
Oblique Twists on Bench w/33.1/15 plate: 3×10/side
DB Headcavers: 3×15  25/11.3

Good workout tonight.  The 1 board stuff felt strong.  I didn’t want to push the 2 board too much because I only had a board holder and no spotter.  Patricia was in town tonight so she was there to workout with which was good!

Warm Up
10 minutes bike
Quadraped glute raise over bench: 3×5 w/5 second hold
Glute Bridges: 3×8 w/2 second hold

Core
Squats: 7’s  135/61.2, 155/70.3, 175/79.4, 195/88.5, 215/97.5, 235/106.6
Abs on stability ball: 5×20
Lots of foam rolling

Back is feeling some better, but I didn’t want to push it too much today.  By the last set of squats, it was starting to feel like it was pulling, so called it there.

Warm Up
10 minutes bike
Mini band pull aparts: 5×20
Quadraped glute raise over bench: 3×5 w/5 second hold
Glute Bridges: 3×8 w/2 second hold

Core
Legs Up Bench 1 board: 5×8  143.3/65, 154.3/70, 165.3/75, 176.4/80, 181.9/82.5
Legs Up Bench 2 board: 5’s  198.4/90, 209.4/95, 220.5/100
Legs Up Bench 3 board: 3’s  231.5/105, 242.5/110, 253.5/115
Bicycle Abs: 5×10/side
Purple Band ab pulldown: 5×20
Incline Bench Press: 5’s  88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60, 137.8/62.5
BB Shoulder Press (close grip): 3×10  66.1/30
EZ Curl Bar Bicep Curls: 5×6  37.5/17, 48.5/22, 48.5/22, 59.5/27, 59.5/27
Inverted Rows on rings (feet on floor): 4×6

Warm Up
5 minutes bike
Mini band pull aparts: 5×20
V-sits: 3×15

Core
Warmed up to squat with wraps, but there was pain coming from sacrum area telling me I shouldn’t today. I worked on my glutes and lower back lots with the ball and foam roller. Hopefully this gets better asap.

Quadraped glute raise over bench: 5×5 w/5 second hold
Glute bridge: 5×8 w/2 second hold

10:00am
Abs on hyper: 5×20
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
Purple band ab pulldown: 5×15
V-sits: 5×15
Kneeling ring abs: 5×15
Side bends w/52.9/24 Kettlebell: 5×15/side
DB Lateral Raises: 5×15

Went in this morning to help Heidi do a workout.

5:00pm
Warm Up:
15 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
BB Shoulder Press (close grip): 3×15 44.1/20

Core:
Speed Bench press: 9×3 135/61.2 (black bands under, doubled on ends)
Regular Bench: 154.3/70x4, 187.4/85x3, 209.4/95x1, 220.5/100x1, 231.5/105x1
Bench 3 board: 253.5/115x3, 264.6/120x3
36 Long Sleeve Katana: 275.6/125x2 (2 board), 286.6/130x2 (1 board), 297.6/135x0 missed off chest
Bench 2 board: 5×5 187.4/85, 198.4/90, 209.4/95, 220.5/100, 231.5/105
DB Bicep Curls: 3×8 28/12.7

The shirt was good to the boards, but when I went to my chest, there was just nothing coming off of it. Oh well, it’s my loose training shirt anyways.