Legs Up Bench: 5’s  95/43.1, 135/61.2, 145/65.8, 155/70.3, 165/74.8, 175/79.4, 180/81.6, 185/83.9
Crunches on stability ball: 5×20
Highbar squats: 135/61.2x7×2, 185/83.9x7×2, 225/102.1x5×2
Legs Up Bench: 3’s  190/86.2, 195/88.5
Legs Up Close Grip: 3×10  135/61.2, 140/63.5, 145/65.8

Random day at the gym just to keep moving.  My vastus medialis on my left leg felt a bit off during squats.  I have a massage tomorrow, so I’ll make sure I get her to work on it just to make sure things are good!

Warm Up
5 minutes bike
Glute Bridges: 3×10 w/2 second hold

Core
Squat: 154.3/70x5×3, 220.5/100x3, 275.6/125x1 (belt), 363.8/165x1 (knee wraps & belt), 407.9/185x1 (38 centurion straps down, belt, wraps), 451.9/205x1 (full), 479.5/217.5x1 (full)
Pull Ups: 5×1
Kneeling Ring Abs: 3×15

Things felt better today straps up than they did last week.  Things are feeling good!

Warm Up
20 minutes bike
mini band pull aparts: 5×20
mini band pull aparts behind head: 5×20

Core
Bench: 95/43.1x8×2, 135/61.2x5×2, 180/81.6x3, 200/90.7x1, 240/108.9x1 (2 board), 275/124.7x1 (3 board)
36 Katana (red): 295/133.8x1 (2 board), 310/140.6x2 (2 board, 1 board), 319.7/145x1 (chest), 330.7/150x0 (didn’t lock it out)
Crunches: 5×15

This shirt didn’t seem to be giving me a lot of pop off of the chest today.  I could have ground the 330.7/150 out, but didn’t feel that it was worth it in training.  I’m going to put it on again next week and see how it goes.

Sumo Deadlift: 154.3/70x5×2, 220.5/100x3×2, 264.6/120x2, 308.6/140x1, 352.7/160x1 (belt)
385.8/175x1 (King Sumo Deadlifter straps down, belt)
%185×1x3 – Full gear.  I got stuck on the lockout of these ones.  I’m being forced to start out of position.
407.9/185x1 – forced myself to go down to the bar keeping my chest up instead of bending over to grab it.  This worked a bit better.
407.9/185x1 – better, but still not great.

Close Grip Bench: 5’s  110.2/50, 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
HB Squat: 154.3/70x5×5 just trying to get some speed up.

I was so frustrated after deadlifts that I just did some quick stuff because I wanted to get out of there.

Warm Up
Overhead Squats: 5’s  65/29.5, 65/29.5, 75/34, 85/38.6, 95/43.1
Glute Bridges w/2 second hold: 5×8

Core
Squats: 7’s  135/61.2, 185/83.9, 205/93, 225/102.1
Squats: 4’s  235/106.6, 245/111.1, 255/115.7
DB Shoulder Press: 5×5  25/11.3, 25/11.3, 35/15.9, 35/15.9, 45/20.4
Abs on stability ball: 5×20
Stiffleg Deadlifts: 3×8  205/93, 225/102.1, 225/102.1
Neutral Grip Chin Ups: 5×2
Hypers: 3×15

Squats felt super slow and heavy tonight.  I’m going to chalk it up to squatting heavy on the weekend, and hope it feels better next time I squat!

Warm Up
10 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

Core
Bench: 3’s  154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90, 209.4/95
Bench 1 board: 3’s  220.5/100, 231.5/105
Bench 2 board: 3’s  242.5/110, 253.5/115
Incline Bench: 5’s  110.2/50, 121.3/55, 132.3/60, 143.3/65

We drove back to Moose Jaw from Weyburn today then trained.  I was suppose to put my shirt on, but had no desire to when we got here, so it will just wait until next week now.

Warm Up
Lat Pull Down: 3×12  80/36.3
Quadraped over bench leg lift: 3×7  w/2 second hold

Core
Squats:  154.3/70x5×3, 204/92.5x3×2, 254/115.2x2, 294/133.4x1 (belt), 354/160.6x1 (belt & knee wraps), 404/183.3x1 (straps down, belt, wraps), 454/205.9x1 (full gear), 474/215x1 (full gear)
45 degree Hypers: 5×15
Hanging leg raises: 5×12

Decent squat today.  Not as fast as I would have liked it, but the first time straps up in over six months, so I guess it’s kind of expected.

Speed Bench (no bands): 9×3  170/77.1
Regular Bench: 2’s  190/86.2, 205/93, 215/97.5
Regular Bench 3 board: 3’s  255/115.7, 265/120.2, 275/124.7
Lat Pull Downs: 8’s  90/40.8, 100/45.4, 100/45.4
Regular Crunches: 3×20
Mini band pull aparts: 3×20
RC 5lb external rotation: 3×15

We came down to Weyburn for the weekend to train for the weekend.  I was tired when we got here, so decided to wait to put my shirt on until Sunday.

Warm Up
Kettlebell Swings: 3×10  45/20.4
Quadraped leg lifts over bench: 3×6  w/2 second hold

Core
Sumo Deadlift: 4’s  135/61.2, 185/83.9, 225/102.1, 245/111.1, 265/120.2, 280/127, 290/131.5, 300/136.1, 310/140.6
Close Grip Bench 1 board: 5×8  145/65.8, 155/70.3, 160/72.6, 165/74.8, 170/77.1
DB Rows: 3×8  45/20.4, 55/24.9, 65/29.5
EZ Curl Headcavers on Floor: 3×10  65/29.5, 75/34, 75/34

15 minutes eliptical
DB Shoulder Press single arm: 5×5  25/11.3, 35/15.9, 40/18.1, 45/20.4, 45/20.4
Good Mornings: 3×10  115/52.2, 125/56.7, 135/61.2
Abs on stability ball: 5×20
BB Shoulder Press (close grip): 5×7  45/20.4, 55/24.9, 65/29.5, 75/34, 85/38.6
Side bends w/45/20.4 Kettlebell: 3×15/side
DB Flies: 3×10  25/11.3, 30/13.6, 30/13.6
Hip Thrusters w/2 second hold: 3×8  95/43.1

Since I squat and bench yesterday, I just did an accessory day today.