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

Catching up on the log...

Arm Day (!?!?!)

Ez Curl Bar Curlz
x2 Warm-ups for 15 reps
35x10x5 sets w/ 10sec rest between sets

DB Hammer Gurlzs
17.5 (yes that db exists) x10x5 sets w/ 10secs rest

Preacher Curls on machine
70x10x2 sets

Rope Pushdowns
15x2 sets for warm up

Arm Super-duper for 3 sets
A) Rope Pushdowns - 45x15
B) Ye Ole school Bench Dips w/ 45 plate - 10
C) DB Tri Kickbacks - 30x6

Tri super for 2 sets
A) Skull Crushers - 55x10
B) Seated DB Ext - 52.5x8

Smolov Squats - wk 2/session 3

SSB free skwats
280x5x7 sets

DONE!

And I forgot what else i have done...couple smolov sessions, some shirted bench where i blew out my shirt, and some prowler work.