Missed a couple days posting

Thursday:

GYM TEMP: 82°

MUSIC: Sleeping Giant, Dread Champions of the Last Days

Bench press (contest grip-index finger on 32” rings, all reps paused on chest)

135x8

185x5

225x5

275x3

315x2

365x2

405x1

425x1

445x0 AAAAAAAAAAAAA!!!! 425 went up so easy; I figured I had 20 lbs. more. I got it about 6” up and it just stopped. : (

3 board bench press (medium grip- pinkies on the 32” rings, all reps paused on boards)

405x3

420x3

430x3

Barbell shrugs

135x12

225x12

325x12, 12, 12

Body rows = 3 sets to max reps

EZ bar curls

30x12

65x12

100x12

Saturday:

Dynamic effort squats (for speed to a parallel box, 1 minute rest between sets)

135+blue bandsx2

225+blue bandsx2

275+blue bandsx2, 2, 2, 2, 2, 2, 2 Very quick off the box!

305+blue bandsx2 Very quick again!

Dynamic effort deadlifts (for speed, 45 seconds rest between sets)

135x1

225x1

315x1

405x1, 1, 1, 1, 1, 1 Quick off the floor

Leg curls

160x8, 8, 8

Reverse hyperextensions

150x8, 8, 8

Leg raises = 3 sets of max reps