squats

squatted a day early because im going to the keys tomorrow

Raw squats

455x3-> red wraps

475x3-> blue wraps

505x1,1,1 -> blue wraps-> knee was coming in but i got all the singles, originally wanted a triple but it wasnt in the cards today

rack pulls

495x10 conventional

3x5x315 sumo, no belt, hips were smoked

seated abs with lat pull down cable

3x10

time to deload

DE bench

DE bench

6x3x315

1x1x365

4 board close grip

1x8x415

seated rows to nipples

3x15

incline db

2x10

deads

could definitely tell it was the end of the training cycle. deads felt like shit today, my SI joint has been acting up

deads, conventional, belt

2x5x425

add briefs, sumo

405x1

455x3

seated rows

3x4

1x8

weighted pull ups

4x4x45

standing abs with 3 light bands

3x15

"reverse hypers"

BWx10

2x10x40

ME bench

ME close grip (no elbow sleeves)

365x2

385x2

415x2 PR i think

close grip with small foam roller on chest

315x14

incline db

100x12

100x10

cable tris and face pulls

3x15 each with stack

squats

decided to keep up the rep work on squats, ill get back to DE next cycle

raw squats

warmup to 405x1 no belt

add belt

435x4

add knee wraps (light wraps)

3x4x435

rack pulls, just below knees, conventional

up to 405x1

455x10 with belt

band abs (3 light bands)

2x15

hips with light band

2 sets for 30 seconds on low box

2 sets for 30 seconds about 8inches from lockout, this is where i usually cock my right knee in

De bench

DE bench with straight weight

9x3x285

db bench

3x15x100

seated face pulls

3x15

tri extensions with cable

3x10

deads

deads: conventional

3x5x415

last set with belt

lat pull downs

3x6 (last two with the stack)

leg raises

2x15

seated close rows

3x6 (up to the stack)

ME shirt work

warm up raw to 365x1 close grip

add shirt

455 half rep

add 2 board

495x2

585x2

655x1

695x1 PR

incline close grip

225x8

2x8x275

db shoulder work

3 sets

body weight tri extensions

1x25

squats

plan was to do DE work in the briefs against bands, but bennett was doing straight weight for high reps

squat raw

4x5x405

add light knee wraps

1x5x405

rack pulls

225x5

315x5

405x16 all done with no belt

seated cable abs

2x15

hips with purple band

15 body weight squats, 30 second hold, 15 knee outs all done back to back

DE bench

DE bench

9x3x275

4 board medium grip

405x8

405x10

seated face pulls

1x10

1x12

db bench

2x15x100

deads

back at it

deads: conventional

3x5x405-> first set was no belt

seated narrow rows

2x8

band hamstring curls

2 lights->30

2lights plus black->20

2 lights 2 blacks-> 20

lat pull downs

2x8

side bends

2x20x110

pullups

3x8 3 grips neutral

deload squat/ ME bench

quick combo workout since im home for joels wedding

ME bench

405x5-> PR, with elbow sleeves but still, not bad for being hungover

squat RAW

315x5

405x3

tri extensions and bi curls with ropes

20/20 with stack

pullups

12

deload bench

floor press

3x10x275 3 different grips

db shoulders-> rear, side, front

2x20 each way with 10's

pushups

50

deload deads

135x15 3 different stances

225x15 3 different stances

315x5 conventional

all sets done without belt

pull ups, 3 different grips

40 reps total

deload bench

bench

275x5

315x1

standing barbell military

2x10x135

BW tri extensions

2x20

random lat work

2x10x45 neck harness

squats

wanted to do some RE for squats to finish off the training cycle. have some excuses but whatever

435x6 with belt and shitty knee wraps, PR i guess?

rack pulls

315x10

45 degree back raise

bwx10

45x10

65x10

seated cable abs

2x10