Deads 5/27

Light Squats- straight weight

315x2
335x2
335x2

Stopped there, hip flexor was hurting

Pin pull, whole 2 plus chain, straps up

535x3x 2 sets
575x3x 2 sets
605x3
635x3

I figure how I have the chains setup, its about 675 on the bottom and 730 at the top. 635 was pretty tough, grip was slipping on the last rep and tore a callus off my hand. Figure 675x3 would be about my max on this setup, if I didn't do all the extra work before hand. Deadlift test next week!

Squats 5/24

Loose suit straps down, medium wrap

635x3
425x5 raw squats w/belt

Tire flips 2 sets
Good mornings 135 x 10
Abs 2 sets

635 tough set, don't think I could of done 640x3. The rest of the workout was crap, since the 635 took a lot out of me, but a 30lb pr over last training cycle.

Bench 5/21

Bench w/ shirt

445x1
495x1
515x1

3 board
515x2
515x1

3 board Raw
335x13

Triceps- 3 sets

Okay work for the first time in a shirt, shirt is much tighter at current bodyweight vs last training cycle, bw- 232.

Deads 5/20

Speed box squats regular bar/green band

315x 2 sets
225 x 2 sets

Hips were still sore from monday

Deads w/loose suit straps down plus chain, pin pulls 2

535x3x 2 sets
565x3x 2 sets
585x3
605x3

Kettlebell swings 2 sets
Abs 2. Sets

2 weeks from today I will test the dead from the floor, if it goes well that will be my only heavy dead from the floor for this meet.

Squats 5/17

Squats- loose suit straps down

585x3
605x1, missed 2nd rep
405x5 raw w/ belt

Tire Flips 340lb 3 sets of 11.

GHR- 1 set 6 bw.

585x3 was all I planned on going, but I cut the 2nd rep, so decided to do another heavy set. So 2nd rep on 605 went real deep and got up on my toes and bent over and missed. Dumb. But the tire flips were fun, 1st time I've ever tried those, they weren't heavy but I was sucking wind after each set.

Raw Bench 5/13

Raw Bench

425x3

CG Bench
345x4
355x3

Tris-6 sets
Lats-6 sets
Rotator Cuff Work=6 sets
Bis- 1 set

The 425x3 is the most I've tripled in about 6 years (455x3 is my all time best triple-raw) So I have to be happy with my bench so far. Will go to the shirt next week. Bodyweight 231.

Deads 5/12

Speed SSB Box Squats w/ 3 sets of chain

245x2x 5 sets

Sumo Raw Pin Pulls w belt- Hole 2 + Chains

535x3x3
545x3x 2 sets

Kettlebell Swings.


The sumo pin pulls got easier as I found my groove on these, but my one side of my lower back didn't hurt but was overly tight so didn't go any higher

Squats

Squats w/3sets of chain, w/ belt


445x2
445x2
465x1

45 degree back raise

2 sets of 10 x bw


Crap no motivation, did minimal and shut it down

Bench 5/7

415x3

Cg bench

345x4
355x4
365x3

Tris, lats, bis

Great workout, room to spare after 3rd rep w/415

Deads 5/5

Raw ssb box squats w/green band

245x2x. 5 sets


Reverse band deads
715x1
805x miss

Kettlebell-swings,cleans,snatches

Squats 5/2

Raw w/belt plus 3 sets of chain


425x3
445x2
445x2
455x1

Raw speed deads w/short mini band

335x1 x 6 sets

Decent work, will do the same next week, just a touch heavier

Bench 4/30

Raw bench

405x3. No spot today

Cg bench
325x4
335x4
345x4

Tris, lats, bis, abs

Allergies killing me today, no one at the gym to spot, but cg felt good today