Friday - ME Bench
Flat bench close grip (deload)
warmup
barx50
135x20
185x15
225x8
working sets
255x5x5 sets
Pullup pyramid 10s rest
32 reps
Ring Tricep extensions
100
-these were extremely hard, i was only doing sets of 6 by the end....
Wednesday - Deadlift/Speed squats
Deadlifts, no belt
135x10x2 sets
225x10
315x5
375x2
405x2
455x2
495x2, these were a grind
525x2, these were REALLY a grind
Speed Deads
440x2
-i grinded out these 2 reps, and called it there. i was shot...i was supposed to do 440x3x5 sets
Speed squats w/ ssb and 14in box
warmup
155x10
245x5
add green bands
245x2x8 sets
-my lower body is really weak right now, im going to need to take a step back and recover if im going to squat 500 in the next week or so
Tuesday - Speed bench
Flat bench
barx50
add short monsters and doubled up monster minis
95x3
115x3x9 sets (3 different grips throughout)
Sydvikas (sp?) Press off pins
115x8x3 sets
Face pulls w/ blue band
20x4 sets
Mini band extensions
50 reps
Hammer Curls w/ 35 dbs
10x3 sets
