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decline bench barx20,95x15,115x15,135x10,185x5,215x5,225x5,245x5 x5 dropset after last workset 225x9,185x14,135x20
superset oh db tri ext(90lb)/hammercurls(50lb dbs) 4x10
high back machine row 100x10,120x10,140x8,190x8
scale says 231.....id guess 225
k so heres yesterday and todays lifts
flat bb bench warmups then 3x10 @ 225, 3x3 @ 245 then a dropset from 225 down to 135....
incline smith press 4x10 @ 135
rollin db ext 5x10 @ 50lb db's
high back machine row 120x10,190x8,120x10,160x10
db curls 50x10,45x10,35x10 and repeat ( drop set fashion)
low box squat
warmups then 405x5,455x3,495x1,495x1,525x1,495x1,455x5,315x2x10
speed deadlifts sumo stance(30 sec rest between pulls) 225x1,315x1,365x1,405x1,455x1,495x1,405x1,405x1
pull throughs 4x10 @ 100
bodyweight measures 234.....feels about right.....the 525 squat was with just a belt and it was a ****ing grinder...almost got stapled to the box but there was crossfit assholes watching so i pushed more air into my belly and forced it up....wasnt too pretty but my knees stayed out....gonna order a new suit when i get my bodyweight stable and when i can hit 585 raw.....overkill 2 or 3 ply should be insane
flat bench warmups then 3x5 @ 225, 3x3 @ 245 all reps full pause
close grip bench w/ 3 second pause 4x3 185,215,225,235
oh db trip ext 80lb rest/pause set 18,13,7
high back machine row 145x15,205x15,250x10
alt db curls 60x8,55x8,50x8 (don in dropset fashion)
flat bench burnout 3x20 @ 135
weight is coming up...probably due to eating my kids halloween candy...weighed in at a sexy 236 today....none of the sets went to failure cept the rest/pause tri ext....
low box squat- warmups then 365x5,415x3,465x1,485x1,515x1,545x1
conventional stance speed pulls- 225x1,315x1,365x1,385x1,405x1,425x1,445x1,465x1,48 5x1 sets done with no rest between...time enough to add weight and then pull
ghr- bodyweight x10, +25 x 10, +35 x10, +45 x 10 sets done with no rest
hanging leg raise 2x20
havent done conventional dl in a while....lower back was soo pumped it was hard to drive home....
dynamic bench
9x3 @ 135, 155, 175.....used 3 diff grips....rest periods less than 45 seconds
floor press ( narrow grip ) 3x3 @ 245
t bar row 2 plates x 10, 3 platesx10, 4 platesx 10, 5 plates x 10
standing reg park press 40x10, 50x10, 60x10, 60x10
havent done speed benching in a while....elbows are pretty damn sore....i smell like a535 factory right now....bodyweight climbing....237 today....
me bench
super wide grip bench press (lifting in squat rack...hands out to the supports) warmups to 185x5,215x5,225x5,245x5,265x5,225x10
cgbp 5x10 @ 135
machine high lat row 4x10 @ 250
bb curls 4x10 @ 95
me lower
concentric good morning (bar below belly buttom) warmups....315x5,365x5,415x5,465x5,515x3,565x0 (set up with the bar too high on my back and then i pushed too hard and blew blood all over the mirror in front of me....so i set it down)
low box squat 3x10 @ 315
pull throughs 3x10 @ 160
hanging leg raise 3x15
dynamic bench
3x3 @ 135, 3x3 @ 155, 3x3 @ 175 (narrow, med and wide grips)
close grip incline 135x15,185x3,215x3,225x3
tbar row 3 platesx10, 4 x 10, 5 x 10
oh db ext 3x10 @ 80
seated db curls 3x10 @ 45
Have to remind myself to give those seated good mornings you mentioned earlier a try sometime soon.
ya ive been forgetting to rotate them in.....i think i might have to do them next week for max effort!