Catching up

Saturday - ME squats

free squats
worked up to 385x5

prowler work 2x45s 3 sets
30yard pull
low bar push

friday - ME bench

flat bench
worked up to 5 singles with 285

pullup pyramid
31 reps

super duper set 4 sets
20 face pulls
15 tripushdowns
10 hammer curls

Tuesday Speed Day

Speed Skwats! (still rawr and beltless) w/ SSB+box
barx??
165x5x2 sets
add light bands
245x2x12 sets

Speed Boobie Press
barx??
135x??
add some big chains
135x3
165x3x9 sets

Speedy Deathlifts
135x5
225x5
275x5
add some big chains
275x1x8 sets, 10 sec rest

-i was feeling really beat up so i combined tomorrows lifts with todays. just did the bare minimum and got out!

Sunday Strongman Training

Tire Pull/push
circus dumbbell - 120lbs
Tire Flip 800lbs
stones 200lbs

testing out some strongman training and learning technique...it was a lot of but my body is so sore and beat i gotta take a step back from next weeks training to recover

ME lower

Straight Bar Box Squats
barx??
135x15
225x10
275x5
315x3
365x3
405x1
435x1
455x1

Chain Suspended SSB Close stance good morning
135x10x3 sets

Max Effort Upper

Flat Bench w/ Comp Grip
barx20
135x15
add green reverse bands
225x5
275x5
295x2
315x2
325x2x5 sets
345x1
355x1
365x1

Pullups
29 reps

Close Grip Paused Bench
225x5
245x5
255x5

Mini Band Tri Extensions
60 reps

DB Curls
8x3 sets

DE Lower muskuls

SSB w/ box
barx???x2 sets
165x10
245x5
295x2x8 sets, these were super speedy and felt great

Speed Deads w/ 60s rest
135x??
225x5
315x3
375x1x6 sets

Pull throughs w/ blue band
15x3 sets

Gym Rings ab work
3 sets

DE - Upper Bod

Flat Bench
barx20
add doubled up monster minis
x10
135x3
165x3x3 - close grip
175x3x6 sets - med/wide

Overhead press
barx??
95x5
135x3
165x3
185x3
195x3

4 board w/ monster minis
185x5
195x5
205x5

inverted row
10x3 sets

Training Update

ME Lower

Safety Squat Bar Free Skwaaaats
Barx10x2 sets
165x10
245x5
295x1
335x1
365x1 (PR)
385x1 (PR!!)
405x1 (PR!!!!!!)

-i had 10-20lbs in the tank but called it there, dont want to wreck my back again

Sumo Deads - 4 block
3 sets

Ab work

ME Upper

Flat Bench
barx??
135x10
185x5
225x1
265x1
285x1
300x1 (PR)

add new rage-x
365x3
385x2
395x2
405x1

-just breaking in the new shirt, its really tight and gonna take some time to learn

Paused Bench
225x5
245x5x2 sets

Pullups
27 reps

Banded tris w/ mini
3 sets

DE Lower

SSB to box
barx??
165x5
245x2
275x2x10 sets

Speed Deads w/ 30secs rest
135x5
225x5
315x1
365x1x6 sets

Inverted Gym Rings Ab work
AMRAPx3 sets

-had class so cut it short. everything i did today was beltless to work on abs and getting tighter with my lifts

Sept 10 - Speed Bench

Warmups w/ bar
x20

add doubled up monster mini
add 155
x3x3 sets, close grip
x3x3 sets, medium grip
x3x3 sets, wide grip
add 3 board
185x5
195x5
225x3

Overhead Press
barx bunch
95x10
135x5
155x5
185x5, my triceps were shot at this point so thats all i could rep out

Superset x 3 sets
Inverted Ring Rows w/ feet elevated x 8
Face Pulls w/ green band x 20
Seated traps w/ 25lb plate holds x 10