Speed Bench (no bands): 9×3  154.3/70
Competition Grip Bench – 2 board: 5’s  187.4/85, 198.4/90, 209.4/95, 220.5/100
Competition Grip Bench – 3 board: 5’s  231.5/105, 242.5/110, 259/117.5
Kneeling Ring Abs: 5×10
DB Bicep Curls: 4×10  23/10.4

Sumo Deadlift off 2 board: 198.4/90x10×2, 220.5/100x8×2, 242.5/110x6×2, 264.6/120x4×2, 286.6/130x2×2
Chin Ups: 5×2

Not much variety in accessories, but it felt like a lot of deadlifts!  I had to finish moving all my stuff home from Regina yesterday, which took me longer than I had planned, so I didn’t make it to the gym.

Close Grip Bench: 110.2/50x10×2, 132.3/60x10×2, 143.3/65x10×2 (.5 board), 154.3/70x10×2 (1 board), 165.3/75x10×2 (1.5 board) *only 9 second set
Close Grip Bench – rep out no pause: 110.2/50x16 (missed 17)
Kneeling ring abs: 5×15
EZ Curl Bar Tricep Extensions: 3×12  59.5/27, 65/29.5, 70.5/32
EZ Curl Bar bicep curls: 5×5  59.5/27

Took yesterday off because I was feeling exhausted.

Legs Up Bench: 4×7  110.2/50, 132.3/60, 143.3/65, 154.3/70
Legs Up Bench 1 board: 2×7  165.3/75, 176.4/80
Legs Up Bench 2 board: 4×7  187.4/85, 198.4/90, 203.9/92.5, 203.9/92.5
Medium Grip 2 board: 4×5  187.4/85, 198.4/90, 203.9/92.5, 209.4/95
Stability ball crunches: 5×15
Ab Roller: 3×10
Incline Bench: 3×8  99.2/45, 110.2/50, 121.3/55
DB Bicep Curls: 3×8  28/12.7
Abs on hyper: 3×20

Mini band pull apart: 5×20 
Mini band pull apart behind head: 5×20
Overhead Squats: 5’s  44.1/20, 66.1/30, 77.2/35, 88.2/40, 99.2/45, 110.2/50
Snatches: 77.2/35x2×5, 99.2/45x1×4, 110.2/50x1×6
Pull Ups: 5×1

I need to get going with my workouts here…  I don’t think I’m going to do that weightlifting meet next weekend anymore, so I need to get back on some type of squat/deadlifting program!  We’re having an Unparalleled badminton tournament tonight so that’ll make me sweat!

Speed Bench Press: 9×3  135/61.2  (black bands under, doubled on ends)
Regular Bench w/bands 2 board: 3’s  155/70.3, 175/79.4, 185/83.9, 195/88.5, 205/93
Regular Bench w/bands 3 board: 3’s  215/97.5, 225/102.1, 235/106.6, 245/111.1
V-sits: 5×15
Purple band ab pulldown: 3×15

Kinda a lazy workout tonight.  Took things pretty slow tonight.

6 minutes bike
52.9/24 kettlebell swings: 5×15
Russian Twists: 5×12/side 33.1/15
BB Shoulder Press (medium grip): 5×5  44.1/20, 55.1/25, 66.1/30, 71.6/32.5, 77.2/35
DB Lateral Raises: 5×15  10/4.5
Chin Ups: 15×1
Lunges: 5×5/leg  88.2/40, 93.7/42.5, 99.2/45, 104.7/47.5, 110.2/50
Kneeling ring abs: 5×12
Single arm Kettlebell swings: 3×10/arm  35.3/16
5 minutes bike
Mini band pull aparts 3×20

Kind of a aimless workout, but seems like I got a lot done.

Side bends w/52.9/24 kettlebell: 5×15/side
DB Bicep Curls: 5×8  23/10.4
DB tricep extensions: 5×15  28/12.7
Ab Roller: 5×12
Overhead Squats: 3’s  66.1/30, 77.2/35, 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
Clean & Jerk: 77.2/35x3×2, 88.2/40x2×2
Clean & Jerk: singles: 99.2/45, 110.2/50, 121.3/55, 132.3/60, 143.3/65
Inverted rows on rings: 5×6
Chin Ups: 4×2

Fun workout tonight!

Close Grip Bench 2 board: 10 to 2
159.8/72.5x10, 170.9/77.5x8, 181.9/82.5x6, 192.9/87.5x4, 203.9/92.5x2
Kneeling Ring Abs: 5×12
Close Grip Bench 3 board: 8’s  165.3/75, 176.4/80, 181.9/82.5

40 minutes Racquetball

Cut this one short cause I bought a new racquetball racket today and I wanted to go play!

Power Snatches: 77.2/35x3×3, 99.2/45x2×5, 110.2/50x1×5
Stability ball crunches: 5×20
Highbar squats: 3’s  154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105, 242.5/110
Abs on hyper: 2×20

Just a short workout tonight because I have a unit plan that I need to finish by tomorrow!