Tuesday

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

I’m not even writing DE anymore because IT’S NOT.

  • DE Lower-
  • straight bar to parallel box, 65% PM 10x2 2 chains each side girls 4 chains each side guys 

Sub-max using the same set/rep scheme as speed work.

275 10x2. Well this was a marked improvement over last week. I am chalking that debacle up to my post-migraine poopie crap day. Yeah, that’s it.

 

 

 

  • Speed pulls against mini band 55% CM 5x5 reset each rep

 

235 5x5 I did one set sumo. My main issue no matter how  I pull is that I am not patient enough to pull back and get into a good starting position. I have more leeway with this when pulling conventional but sumo it's a nice littler clusterfuck. At this weight it doesn't matter but I'm sure the heavier it gets, the more likely I will be to just get stapled instead of being able to grind it out.

 

 

 

  • Bench Press - 3 sets 15 with Tsunami Bar with 30% 

 

Surprise random bench thrown in!

 

 

 

  •  RDL
  • 5 sets of 6-8

 

215. I err on the side of caution with RDLs since I am going for a mix of back and hamstring feels not just 99% my fucked up back doing things because it is weak and weird on one side.

 

  • Inverse Curl 5x5- try to use less weight than last week

quarter 5!

 

 

  • Wide stance pit shark or belt squat go low 4x10

 

3 plates and a dime

 

 

  • Hatfield back raise 3x12-15

 

 

 

  • Belt squat marching more weight than last time 3x90 sec

 

3 plateroos

 

 

 

 

 

Thursday 

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

 

  • Speed bench 55% current max plus chains 1.5 girls 2 guys

 

Ah, a real speed day. 115+ chains using 3 different grips. Zippy speederoo.

 

 

  • JM press with yoke bar 4x3-5 go heavier than last week

 

I think I was at a plate on here

 

 

 

  • Chest supported row elbows out chest up try to hit upper back 4x8

 

Plate quarter quarter. I used my double quarter pounder joke last week so I guess I'm done writing logs now all my jokes are done bye.

 

 

 

  • Angle bar OHP 4x10

 

Uh double dime. Damn you little pebble shoulders

 

 

 

  • Lat pulls 4x15

 

 

  • band extensions 70 reps total

 

 

  • hanging leg raises 3x12 as many toes to bar as possible

 

 

  • SS Yoke Bar Upper Back Arching for one song

 

Again a mix of standing, shrugging, arching, groaning.

 

plates home