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
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
- 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.
