deload pull

warmed up some

225x3 conventional

225x3 sumo

low box zerchers

2x10x135

GHR

3x10xBW

stiff legged deads

1x10x225

pullups

16,10 BW (270)

bent over rows snatch grip

2x10x135

hip thrusters

1x5x135

basically just dicked around today to get blood moving

Back - 1St Microcycle

CCRB only had DB's up to 120.....

DB Row - 120x20,15 very easy
Underhand EZ bar row, standing on 2 plates - 195x10,8
Seated Row thing - 3 platesx3x10
Close Grip Lat pull - 130x2x10

Squats - 1st Microcycle

Safety Squat bar, belt, deep - 395x7,5,3 not too hard
SS Bar GM's - 185x10, 195x10, keeping these light to let my hams heal for deads
Leg Press - 5 pl and a 25 for 12,10,10
GHR - BW+10 for 10,8,6

Push - 1st microcycle

Incline Bench - 245x7,5,3 with reps in the tank
Cambered Bar Bench - 225x10,8 with reps in the tank
Tri Rockers - 50x10,10,8
Incline Flyes - 30x10,10

deload ME bench

wasnt sure how it was going to go so i went by feel

raw warm up

315x3

365x3

add reverse light bands (2 per side)

405x10

called it there, i could have done more but im feeling beat right now

standing barbell military

2x8x135

inverse BW rows

2x10

done, on to the deload

ME squats

bennett and carlin were both out of town today so i squatted solo

RAW squat

405x3

455x3

add 2 light bands reverse

495x3

585x3

dead-stop squats

2x1x225

6x1x275

probably work these for a while to help the sumo deads

dimel deads against looped orange band

2x10x245

hip outs with orange band

hanging leg raises

pretty happy considering how ive been hungover all day

DE bench

DE floor press: straight weight

6x3x275

1x1x365 medium grip

1x1x405 regular grip

incline barbell

225x6

2x5x275

purple band pull apart

2x12

one arm purple band tri extension

2x12 each arm

not much today because i want to be fresh for saturdays ME session

ME rack pulls

decided to do rack pulls today. bar was just below the knee for sumo and probably 3" below for conventional

raw

sumo to 545x1

add ACE straps up loose

sumo: 585 miss

conventional:

585x1-->big blister on the thumb, had to switch to mixed grip

605x1 big PR, most ive ever locked out, did not hitch

635x miss x 4, probably 3 inches from lockout on the first attempt and progressively lower each attempt after that

vogelpohl rows

3x12

seated GMs

2x10x275

lat pull downs with narrow grip

4x6 worked up to the stack (8 on last set)

roman chair abs

40ish reps with BW

ME bench

went to delray today to bench. very nice up there

commercial gym hijinks of course so things didnt go quite as planned as per usual

warm up raw to

425x1

add katana

455 for a half

add 2 board

495x2-->handoffs were getting precarious so i took the shirt off

2 board raw

425x3

445x1

465x1 with a touch of help

db bench

120x6

125x6

125x6

pull ups

3x10xBW

got lunch and went to the beach bloated

squats

little disappointed with my performance today. bennett challenged me in the squat and i did not win

raw warm up to

405x1 RAW

add briefs

495x2

585x1

add knee wraps

645x miss

645x miss

add reverse lights

645x3

not a total loss , but as i said disappointing because i hit 635x3 a few weeks ago. i think my hips were still beat up from squatting heavy-ish on monday after sumo deads. this will not happen anymore

dimels against a looped purple

225x10

245x10

hanging leg raises

3x12

band hamstring curls

2x30, green, green+ purple

heading to coral springs to bench tomorrow

DE bench

DE bench against doubled reds

8x3x205

medium grip to big foam roller

335x8

365x8

lateral plate raises

2x10

face pulls/single arm band tri extension

2x8, 2x30

pullups

1x15xBW for a PR just dicking around

body weight back to 268 post workout without shoes

deads

today went better

squat warmup

2x10xbar

135x10

deads

did some doubles with 315 at wide sumo, sumo, and conventional

then 405x2 conventional

add ACE bottoms

455x2 sumo (wide)

475x2 "

495x miss sumo

495x2 conventional

getting more comfortable with it at least

lat pull downs

3x8x270

squats with very loose belt for piece of mind

405x7, probably could have ground out 3 more for the goal but my form was breaking down

pull ups

1x10xBW

Push

Close Grip bench - 335x4,2,1 (failure)
DB Incline - 120's x 10,6,4
Overhead Tri Ext - 160x15,12,8
Incline Flyes - 45x12,10,8, then 30x6 to failure

"ME" bench

had big plans for today, just coming off a deload i wanted to hit a rep PR

full range bench

worked up to 365x3

405x2+1 pretty pissed about this, ive hit 405x3 a few times before and really wanted to hit 5 today. bennett said my form was off, but ultimately i just was not strong enough today

add small foam roller

425x3+2 technically a PR but not satisfying at all

JMs

235x10,8

standing db curl to military super set with db rear delts

3x10 each

band tri push downs

50 reps total

time to regroup and eat more

Back

Pullups, wide - BW+10x5,4,4
Bent Rows, off 3" - 255x7,5,3
Assisted Pullups - BW-135 for 10,9,8,7
Lat Pulldown - 150x10,8,8
Biceps

Deads

Deads, no belt - 485x5,3
Rack Pulls, mid upper shin - 445x3x5
GHR - 4x10
Abs - 4x10

deload squat

worked up to

315x5

365x5

405x1 all no belt

stiffs

135x10

225+looped monster mini 2 X 10

situps

2-3x10x70lbs

box jumps

hips

2x20 with monster mini off super low box

deload bench

planned on doing db work but bennett had other plans

worked up to 315x3

add reverse light bands and half foam roll

3x5x315

circuit: 100lbs

50 tri pushdowns

50 face pulls

50 abs

barbell

50 front raises with 45lbs

50 curls with 45 lbs

deload deads

quick workout over my lunch break today

some kids were "deadlifting" on the platform so i started with RAW squats

135,225,275x10

deads

wide sumo: 225x5

sumo:225x5

conventional: 275x10

felt way better with the squatting prior. i might start doing this every time

pullups

2x10

ME bench

feel wrecked from yesterdays squatting and we just finished the semester so i took in lots of whiskey yesterday. so considering how awful ive felt all day it turned out to be a decent session trying out the new double ply katana

worked up to 405x1 raw, missed 455 again

add shirt

455 for a half rep

495x2 first rep was to a 3 board and 2nd rep was to a 2 board

3-board

585x2

635x2

2 board

635x2

the shirt is pretty intense, going to take a few times to figure out the groove and get used to the stiffer material

JMs

185x8

245x8

"grappler" shoulder press

1 plate per bar x 10

2 sets x 10 with 2 plates per bar

seated db cleans

3x10x35

time to deload

DE squat

getting to the end of the training cycle so we did DE with briefs against heavy bands

8*2*365+blue bands ~150lbs tension

dimel deads

225*15

275*15

hips

2x60sec with orange band

DE bench

DE floor press against a looped orange band

6x3x255

take off band

1x1x385

1x1x405

incline barbell

225x8

275x8 (PR)

rear delts

4 sets

db rollers

2x8x70

Looks like the trend here is: felt and pullups.

Wordle

Well...

I now box squat and front squat close to the same.

deads

was on the fence about whether or not to pull today but warm ups felt good so i went for it. also did some extra warming up and mobility to get moving

warmed up to 315x1 sumo raw

405x1-3 conventional (honestly dont remember)

add briefs

405x3 sumo

455x3 sumo

495x miss a few times, then reset and got into position

495x1 this felt worlds better than last week

kept the briefs on and did GMs off a pin with sumo stance or just narrower

225x5

225x10

275x10

weighted pull ups

2x6x45

1x2x90

1x4x45

BW x 6

low bar RAWWWW squats

365x10 this is a PR with no belt, kinda happy with that

Upper Accessory, Week 1

Military Press, standing - 190x6,4, easy with 2 in tank at least.
Wide Pullups - BW+10 for 5,4,3, easy again
Dips - BW x 10,10,8,6...getting use to these again
Assisted Pullups - Using 150 lbs - 15,9,7
Incline Tri Rockers SS with Pushdowns - 40's for 10,8,6 then 150 lbs to failure
Halbert Swings - 10lbs x2x10