Bunch of workouts…
Bench:
10x 45,75,95
Board Press (Foam Roller):
3x95, 135, 185, 205, 225, 245, 265
1x275 (Lost my bar path, couldn’t get the next rep)
Lying DB Tricep Extensions with 30 sec rest:
6x10x30s
Tricep Pushdows with Grey Band: 10,10, 10
One Arm Press:
15x40, 30, 30 each arm
Kettlebell Windmill: 3, 5, 6
15" Box Squats:
10xBW
6x45
6x75
4x95
3x115
10x2x135 60 second rest breaks
Reverse Hypers: 8, 8, 8
One Leg Squats: 8, 8, 8 each side
Paused DB Rows: 6x70, 80, 80, 80
BB Shrugs: 3x15x225
Bunch of waiter walks around my basement
Bench:
10x45 Close Grip, 45 Medium Grip 45 Wide Grip
10x95 CG, MG, WG
3x155 CG, WG, MG, CG, WG, MG, CG, WG, MG, WG
Skull Crushers: 6x25, 45, 65, 75, 85, 95, 100
DB Side Raises: 3x10x30s
Bent Over DB Side Raises: 3x10x20s
Pallof Press: 5x12xRed Band
Good mornings:
10xBW
8x45
6x65
4x85
3x95, 115, 135, 155
Front Squats:
5x45
8x95, 115, 135
Swiss Ball Reverse Hypers: 8, 8 ,8
Abs Pulldowns: 5x15xGrey Band
Hanging Leg Raises: 20, 15, 20
Bench Press: 10x45, 10x95
3 Board Bench Press: 3x95, 135, 185, 225, 245, 275
My butt came up on my last rep with 275 but I’ll still take it. I also saw stars because it was one helluva grind.
Lying DB Tricep Extensions with 30 second rest: 6x10x30s
Tricep Pushdowns: 3x10xGrey Band
One-Arm Press: 3x15x35lbs each side
35lb KB Windmills: 8, 8, 10 each side
Saturday Dynamic Squat Day
15" Box Squats: 10x2x155lbs
Reverse Hypers: 3x8xBW+5lbs
One Legged Squats: 10, 10, 10
Paused DB Rows: 3x6x90lbs
BB Shrugs: 3x15x245lbs
Waiter Walks: 7 laps around my basement, each side
Thoughts:
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Box squats felt a little sluggish today but still keep my explosiveness and speed high.
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Reverse Hypers are getting strong now. I need to buy some ankle straps to add weight.
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One legged squats are getting a bit deeper, but still lots of work to do, especially on the right side.
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Paused DB Rows feel killer. I’ve maxed out my adjustable DBs now.
Sunday
Dynamic Effort Bench Day
Bench with mixed grips:
3 Close Grips x 3 x 155lbs
3 Wide Grips x 3 x 155lbs
4 Regular Grips x 3 x 155lbs
Skullcrushers:
6x25, 45, 65, 85, 105, 105
DB Side Raises: 3x10x20s
Bent Over DB Side Raises: 3x10x20s
Cable Chops: 3x10xRed Mini Band each side
Pallof Presses: 3x12xRed Mini Band each side
Thoughts: