RE bench

rep work to get ready for the deload

bench regular grip with elbow sleeves

365x9 PR by 3 reps

take off the sleeves, went close grip

315x10

seated db cleans

2x10x30

bw tri extensions

2x20

bw inverted rows

2x10

deads

conventional

405x1

415x3

315x10 -> no belt

lat pull downs

255x10

270x10

no belt, low box, narrow stance squats

2x5x315

seated narrow grip rows

2x10

leg raises

1x10

shirt work

last heavy session for a bit

raw warmup

365x3

405x3+1 almost a PR

add katana

455x half

add 2 board

495x2

585x2

655x2 PR maybe?

close grip raw

2x5x365

standing db military

70x8

75x8

65x8

band tri pushdowns

2x25

pullups

2x10

DE squats

bennett is back

"DE" squats

worked up to 405x1

add strong bands (blue)

work up to 315x2 off the box

add briefs and another light band

1x2x315

4x2x405

raw rack pulls just below the knee

315x5

405x5

455x5

banded hamstring curls with 3 light bands, abs with strong band

30,20 (2 light bands)

20,20

20,20

smash food

DE bench

DE bench against doubled monsters

6x3x275

wide grip with a pause

2x5x335

JMs

225x8

255x8

standing military barbell

2x10x135

feeling beat up

deads

went down to miami to train with israetel

deads

worked on form and with mikes help, decided to embrace the stiff leg maneuver.

3x3x405-> not bad, my hamstrings were tore up before we started

squats

425x5

425x3

lat pull downs

3x8

seated rows

3x10

ME floor press

floor press

315x3

385x2

415x1

435x1 (PR)

345x10 (PR)

incline barbell

245x5

285x5

305x4 (PR)

standing db cleans

40x12

50x10

50x12

rope tris/face pulls

3x10 each with the stack

feeling awesome again

"DE" squats

all fired up today

DE squats against both sets of light bands to 1" high foam box

raw

315x2

405x miss, stupid

add briefs

405x2

495x miss-> misgrooved, this is the first time in briefs in over a month

5x2x495 -> all close to the box, getting better with the depth in briefs at least

elizabeth (bennetts sister) trains with us lately and has a front squat/zercher harness type thing

so i did a GM variation with it

low pins

135x5

2x5x225-> this was honestly one of the hardest things ive done in the gym

GHRs

3x15

hip work-> looped a purple band around me knees and squatted with no weight

3x10

DE bench

felt significantly better today than last time

DE bench against doubled monster minis

6x3x265

bands off, wide grip, 2 second pause bench

2x5x325

close grip 4 board (index on smooth)

365x9, 10th rep i relaxed at the bottom trying to let it sink into the board, mistake

standing db military, neutral grip

70x6

75x6

60x8

clapping pushups

12

got some elbow sleeves from elite, going to try them out saturday to see if they are too tight

deads

RAW deads

405x3

add loose belt

465x3, ugly but i got it

add briefs

sumo

465x3

conventional

465x3-> one of my best sets so far, kept the belt loose and was able to get into a better position

bent rows

225x5

3x6x285

pullups

L-> 11

regular

10,8

light abs

couple sets of 15

trying to save my back for friday so i can squat something decent

ME bench

ME close grip

275x3

315x3

385x3

415x1, pissed at this, felt good today, should have been stronger, i will triple this soon

incline

275x5

285x5

295x5, gym bro spotted and said he didnt help but theres no way of knowing for sure, PR if he didnt

seated db cleans

3x15x40

db bench

100x20

ME squat

ME raw reverse band

RAW and no bands

405x1

add reverse bands (2 light bands a side)

405x3

add belt

495x2

light wrap

585x1

635xmiss

495x5

not pleased i missed the 635, i could make excuses but i just wasnt strong enough today

sumo dimels/RDLs

135x10

2x10x225

band hamstring curls

2 light bands x 30

3 light bands: 2x15

cardio

treadmill

45 minutes ~4 mph

slight incline

extra workout

50 tri extensions

25 face pulls

25 v-pohl rows

elbow feels fucked, ice tonight

DE bench

DE bench against doubled monster minis

6x3x255

no bands, wide grip, paused

2x5x315

JMs

2x8x225

super set V bar pushdowns and seated rows to nipples

3x8-10

clap push ups

1x10

pullups

1x10

fun day, helped out a chick from class and a first year girl who apparently is big on the misc forum

deads

RAW deads (no belt, no nothing)-> conventional

triples to 455, might be a beltless PR

add belt

495 x miss, pissed

add briefs

495x1

took off belt and went sumo

3x3x405

bent rows, not 90 degrees

3x6x275

rack pulls below the knees conventional against a looped orange band, all no belt tried to keep a good arch

135x6

225x6

315x6

pull ups

L style X 10

regular

8,8

ME bench

ME raw 2 board

365x3

405x3

435x1

465x miss

455x miss, i think it wouldve gotten it but the side spots grabbed it because it slowed down

standing military

135x6

195x5

155x6 narrower grip

nipple rows super set with rope extensions

4 sets 8-10

deload

floor press

3x10x275 w/ 3 different grips

inverted rows

3x15 w/3 different grips

side raises

3x10x110