Deads 4/28

Speed ssb band bos squats

275x2 x 5 sets

Pin pulls raw w/belt strong short band, hole 2

445x3 x 2 sets
495x3x2
535x3
555x3

Kettlebell swings,cleans, snatches

Figure max for the pin pulls w/band is somewhere around 600x3. Will go to reverse band next week, then the following week make the switch to sumo

Squat 4/25

Raw squat

485x3 no belt
505x1 w/belt
505x2 w/belt

Speed deads
405x1 x 4 sets w/ short mini bands

Lunges
135x5 x 2 sets

Calves,abs

Bench 4/23

Raw Bench

405x4

Close Grip Bench, no pause
315x5
315x5
315x3

Incline Dumbell
65sx10 x 2 sets

Tris
Lats
Bis
Abs

Deads 4/21

SSB w/green band raw w/belt box squat

265x2x 5 sets

Pin pulls hole 2 w/ short strong band, conv/belt

425x3 x 2 sets
445x3x2
465x3x2
500x3
510x3

Kettlebell swings,cleans,snatches

One more week of pin pulls to go, really liking these

Squat 4/18

Raw squat no belt

465x3
485x3

Speed dead
335x1 x8 sets with short mini bands

Split squats 2 sets

Calves & abs

Bench 4/16

Raw bench

315x14

Cg bench

275x5 paused
225x5

Tris 6 sets
Lats 8 sets
Bis &. Abs 4 sets

Feeling beat up going in, so made it a rep day

Deads 4/14

Raw ssb w/ green band box squat

265x2 x 5 sets

Pin pulls conv. w/short strong band hole 2 raw-belt

425x3x3
445x3x2
465x3x2

Kettlebell swings/cleans

Squats 4/11

Raw squats no belt

435x3
455x3
405x5

Conv dead lift w/ belt

315x1 x 6 sets w/ short mini bands

Split squats-2 sets

Calves 4. Sets
Abs 3. Sets

Squats were easy but I will be sore

Bench 4/9

Raw bench

385x5

Raw cg bench

275x5 x 2 sets. Paused

Wide grip bench.

225x10

Tris 6 sets
Lats 8 sets
Bis 5 sets

Deads 4/7

Ssb w/green band box squat

245x2 5 sets

Raw conv dead lift

Worked up to 585

Kettlebell work

Crap workout 585 felt like 685

Squats 4/3

Raw squats w/ 3 sets of chain, no belt

315x3
385x3
385x3
315x3

Bodyweight up, squats get easier.

Bench 4/2

Raw Bench

365x7 (just missed 8th)

Close Grip Paused Bench
245x5 x 3 sets

Hammer Strength- 3 sets

Triceps-6 sets
Back- 6 sets
Bi's- 1 giant set preachers

Deadlifts 3/31

Speed Raw w/belt Safety Bar 14" Box Squats w/ Green Bands

275x2 x 5 sets

Reverse Band Conventional Deadlifts (Blue Band) Raw w/belt

Worked up to 715x1

Kettlebell Swings, Cleans, and Snatches. 24kg


Work has been very busy the last month, so its been getting tougher to get the energy level up for a good workout. So this one was just ok.