XMAS eve bench
1x5 160
1x5 190
3x5 215
Left shoulder little sore.
TBar row
5x5
Band Pressdown
100
Simple math escapes grown adults. Itâs a brave new world. Merry Christmas. Reads like you got some kick-ass equipment.
DL +80# chain
1x3 255
1x3 275
3x3 290
Squats
3x10
Band GM
3x15
PVC bar w/suspended weight
3x20
DB OHP
3x10
TBar row
5x5
Curl
2x20
Band Pressdown
150
Get home before snowstorm
1x1
bench
1x3 195
1x3 215
3x3 240
tbar row
5x5
band pressdown
100
squat
1x3 215
1x3 230
3x3 260
paused squats
5x3
Christmas dinner with the 22nd Street Barbell family at Russian restaurant. Restaurant owner is training client of gym owner. She shut her restaurant down on a Saturday night for us from 6-8pm. About 70-80 people showed (spouses included). Good times.
deficit dl
1x3 240
1x3 280
3x3 320
goblet squat
5x10
band gm
3x15
groin felt tight, so did goblet squats.
ordered mark bell hip circle for home/office use.
Bench Accessories (Tues nite)
PVC bar w/suspended weight
3x20
KB OH press
3x10
T-Bar
5x5
BB Curl
2x20
Band Pressdown
150
I like the variation in your last session. Lifting with the PVC bar has me thinking about doing that myself for a boost on the bench.
Bench
PVC bar w/suspended wht
3x15
Bench
1x3 185
1x3 210
2x3 230
1x8 230
TBar row
5x5
Band Pressdown
100
Squat
1x3. 215
1x3. 255
3x3. 275
Paused squats
5x3
Weight felt light. 1st rep every set was ugly. Reps 2 & 3 were much more solid. Hip circle did wonders for activating hips & glutes.
Accessories
PVC bench w/ suspended weight
3x30
KB OHP
1x10
TBar row
5x5
DB curl
2x20
Band Pressdown
150
Bench
PVC w/suspended weight.
3x15
2board
1x5. 190
1x5. 220
3x5. 245
Band Pressdown
100
Weather moved Tuesdayâs accessories to last night. Wifeâs XMas party is Friday, so benched tonite. Kept it pretty short and sweet. Shoulders felt great
It was MM2 day at 22nd St Barbell.
None of the young bucks were there by noon.
Youngest was 49. Oldest 79.
DL (off 2" blocks)
1x3. 340
1x3. 380
3x1. 415
Squat
3x10
Used the hip circle before DL, before squatting, and after squatting. Hips were tight today.
Bench
PVC w/suspended weight
3x20
Bench
1x3 190
1x3 220
2x3 245
1x5 245
TBrar Row
5x5
Band Pressdown
100
That PVC work seems to be paying off nicely, it looks like youâre doing well with your bench.
Squat
1x3. 210
1x3 240
2x3. 270
1x5. 270
3x10
Weight didnât feel heavy. Trying to get form 100% dialed in.
Depth gradually got better. Havenât been doing as much as I can or should for mobility.
Mobility is my downfall. Itâs the one thing Iâm always going to get around to doing, but donât. Getting to the age where I need it.
Bench accessories
PVC w/ suspended weight.
3x20
KB OHP
1x10
TBar row
5x5
DB curl
2x20
Band pressdown
150
Moved squat and bench accessories up one day. Weâre expecting blizzard conditions Monday thru Wednesday.
Bench deload
5x5. CGBP 185
Tbar row
5x5
Band Pressdown
100
Found out today that our expansion was approved by our mall landlord
We asked for another 2k square feer, which would have doubled our rent. They are building out another 8k square feet. Our rent will only double. We go from @ 2k ft to @ 10k ft. Weâ ll call that a win. Should happen in 2016.
We will now be able to host meets in- house.