Saturday 08.17.19

I refer to today as the accessory squat day. What I mean by that is after 2 heavier weeks of squatting I choose some type of squat movement that isn't traditional and work to a weight where I need to focus but not strain.

chain box squats with SS Yoke bar - box set 1.5" above parallel - wore Metal Ace briefs

I squatted with Dave today and he set up the chains so I'm not sure how many there was but guessing I would believe there were 6 per side.

worked up to 405 plus chains for 7 sets of 2 reps - these were done hands-free to force me to focus on core strength and bracing

495 plus chains for 1 double

 

GHR

bodyweight for 5 sets of 10 reps

 

Sunday 08.18.19

barbell bench

worked up to 315 for a single raw

put on Metal Ace bench shirt - remaining reps were done to a 3 board

405 for a triple

495 for a double

545 for a single

605 for a single - the most weight I've held over my body since tricep surgery in the fall of 2017

 

back work with spud strap

4 sets of 8 reps

 

Arnold press

25s for 8 reps

50s for 8 reps

70s for 8 reps