Thursday

Warm up: Lat pulls, low rows, abs, triceps, face pulls

Today was a “choose your own adventure” workout AKA the week before we start an actual program so I just picked shit and we did it. I chose straight weight for speed bench because we will probably be starting chains next week so why not. 115 9x3 with 3 different grips (closeish, raw bench grip, shirted bench grip). I am kind of glossing over this workout to get to the more exciting part which is when I got to squat finally on Saturday.

Since it was a day of doing whatever we wanted, we did a tricep exercise that Nate suggested where you lie on the ground and use some sort of curl bar, roll the bar towards your head and do an extension. It sucked and my elbows and forearms hurt but not really my triceps so I’m never doing that again. Great job, Nate.

Standing single arm OHP 35s 3x10-12

Standing cable rows 4x15.

Cable tricep extensions to make up for the lack of triceps done on our second movement

Lat pulls and face pulls

 


 

Saturday

Warm Up: GHR, glute bridges, kickbacks, lat pulls, rows, abs

My first ME lower day since the meet! How exciting!

I went with rackable cambered bar free squats since we haven’t done those in a while. Worked up to 345x1. 335 looked slow and I got a pitched forward but after talking with my buddies, we decided that as long as I stay more upright in the bottom, I should get the next jump. Like an idiot, I unracked, lost my air, and took it again (JUST LIKE AT MY MEET I NEVER LEARN JUST TO RACK AND GET SET UP AGAIN). My chest came down out of the hole but I heard a few chest/head up cues and fixed it and got it. Shut it down there.

Next up was leg press death where we choose a lightish weight and every 5 reps add a quarter on each side until we can do no more. When it starts to suck a lot Margaret and I go for just a quarter jump so we can get more reps in. We also roped everyone else into doing these by getting them to agree to it before we tell them exactly what it entails. So it went from just me and Margaret doing them to me, Margaret, Tyrel, Nate, and Anthony all enduring this shit storm.

Then we went into seated hamstring curls- 3x8-10 with 30 partials at the end of each set. I used a plate, quarter, and a dime. Nate used a similar weight. While I like to make fun of him for this, it is also useful information in finding out his weak points one of which is obviously him hamstrings.

We have a nice little group going now, Margaret, Nate, myself, and whoever else joins in for the day. When Tyrel is training he will jump in with us and Margaret and I like to put everyone else through as much agony as possible and make fun of the guys for using similar weights as us on accessory work.

Then we supersetted back attack 3x15-20 and sissy squats to failure. We finished it off with some abs and glute bridges for lil butt Lily.

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