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