10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Squat: 4’s  135/61.2, 185/83.9, 205/93, 225/102.1, 240/108.9, 250/113.4, 255/115.7, 260/117.9, 265/120.2
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
V-sits: 5×15
Conventional Deadlifts: 20×1  209.4/95  15 seconds between sets
BB Step Ups onto Bench: 4×4/leg  65/29.5, 75/34, 85/38.6, 95/43.1
Ring Pikes – feet in rings: 3×5

I was suppose to put a suit on today but decided not to because I wasn’t in the right state of mind for it.  Hopefully I can put it on next week.

Legs Up Bench: 4’s  110.2/50, 132.3/60, 154.3/70, 176.4/80
Bench Press 2 board: 4×4  198.4/90, 220.5/100, 231.5/105, 242.5/110
Bench Press 3 board: 3×4  253.5/115, 264.6/120, 275.6/125
Purple band ab pulldown: 3×15
Side bends w/35.3/16 kettlebell: 3×15/side

Quick workout before going to Regina for Cirque du Soleil!

Sumo Deadlift: 5’s  154.3/70, 187.4/85, 220.5/100, 242.5/110, 260.1/118, 269/122
Chin Ups: 4×2
Sit Ups: 3×20
Close Grip Bench: 3×10  110.2/50

My rib (same spot that I was having trouble with before World Games) went out during deadlifts, so I didn’t push it too hard.

Close Grip Bench: 5’s  95/43.1, 115/52.2, 135/61.2, 155/70.3
Close Grip Bench 3 board: 4×5  185/83.9, 195/88.5, 205/93, 215/97.5
Bicycle Abs: 5×12/side
Cambered bar bench 1 board: 6’s  95/43.1, 105/47.6, 115/52.2, 125/56.7, 135/61.2
Russian twists w/25/11.3: 3×10/side
Lying DB Tricep Pullovers: 4×15  18/8.2

Squat: 6’s  110.2/50, 143.3/65, 176.4/80, 198.4/90, 209.4/95, 226/102.5, 237/107.5
Squat w/belt: 264.6/120x1
Squat w/belt & wraps: 4×2  286.6/130, 297.6/135, 308.6/140, 319.7/145
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Side bends w/35.3/16 kettlbell: 5×20/side
DB Lateral Raises: 3×15  10/4.5
Purple band ab pulldown: 3×20
Lunges: 3×6/leg  88.2/40, 99.2/45, 110.2/50

Bench Press: 6’s  110.2/50, 132.3/60, 143.3/65, 154.3/70
2 board Bench press: 6’s  176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100
Abs on hyper: 5×20
2 second pause bench press: 6’s  132.3/60, 143.3/65, 154.3/70
Chin Ups: 5×1
DB Bicep Curls: 2×10  23/10.4

Speed Bench – no bands – 154.3/70  9×3
Competition Grip Bench 1 board: 3’s  176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100, 231.5/105
Competition Grip Bench 3 board: 3’s  242.5/110, 253.5/115, 264.6/120, 275.6/125, 286.6/130
Crunch Ups: 5×20
Abs on hyper: 3×15

This is probably the last workout I’ll have until Sunday or Monday.  It’s Pam’s wedding this weekend, so that takes priority!

5 minutes bike
Close Grip Bench: 88.2/40x8×2, 110.2/50x6×2, 132.3/60x4×2
Close Grip Bench: 3’s  154.3/70, 165.3/75, 176.4/80, 181.9/82.5, 187.4/85, 192.9/87.5
Side Bends w/35.3/16: 5×15/side
Bicycle Abs: 5×12/side
DB Bicep Curls: 5×10  18/8.2
Close Grip Bench 3 board: 3’s  198.4/90, 203.9/92.5, 209.4/95, 214.9/97.5, 220.5/100
RC mini band internal rotation: 4×15
RC mini band external rotation: 4×15
Purple band ab pulldown: 5×20
Hypers: 5×15
EZ Curl Bar Tricep Extensions: 4×10  59.5/27, 65/29.5, 70.5/32, 76.1/34.5
Ab Roller: 5×15
DB Shoulder Press: 3×10  28/12.7
Lying DB Tricep Pullovers: 3×10  23/10.4
10 minutes bike

Glute Bridges: 2×8
Squat: 135/61.2x4, 165/74.8x3×2
Worked on my hip flexors and lower back a bit – I was feeling a pulling in my lower back in the bottom of the squat.   They felt a bit better, but still not great.
Squat: 6’s  135/61.2, 155/70.3, 175/79.4, 195/88.5, 215/97.5
Chin Ups: 10×1

Bleh!  I need to get things back on track.

Legs Up Bench Press: 5’s  110.2/50, 110.2/50, 154.3/70, 165.3/75
Bench Press 2 board: 5×5  176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100
Bench Press 3 board: 5’s  231.5/105, 242.5/110, 253.5/115, 264.6/120, 275.6/125
Mini band pull aparts: 5×20