11-6 Upper
Various warm up things.
Axle Bench - grip was between being a close grip bench and where I would typically bench
260 x 10
300 x 41 (reps varied each set, but were somewhere from 10 to 5 per set)
BB Rows
245 x 10
295 x 10 x 2
245 x 10
I varied my grip from shoulder width to almost a snatch grip on these.
Ab wheel
grip
11-8 Deadlift
Deficit Deadlift
365 x 10
405 x 10 x 4 - 2 sets dead stop each rep, 2 sets touch and go
We did not take a whole lot of rest between sets. I felt like throwing up after 3 sets.
Suspended SSB Good Morning
245 x 5 x 2
395 x 5
335 x 5
Leg Curl
45 x 15 x 2
45 x 20
Neck
Ab pulldowns
a little jump rope
11-9 Accessory (this turned into basically just working our arms)
Laying tricep extension with EZ Curl bar
25lb bar + chains, each set of chains is 40lbs total at the top
1 set x 10
2 sets x 12
3 sets x 12
4 sets x 10
5 sets x 8
4 sets x 8
3 sets x 10
2 sets x 12
1 set x 20
rest times were basically how long it took to load or unload chain and for the other person to go
I really like these since they are easier on the elbow.
Pullups
green band assisted
5 sets of 4
Axle curl/ chain raises superset
Curls 65 x 10
65 x 12
85 x 12 x 4
side and front raise with one set of chains
3 each of 10 reps
the last set of side raises I just used 10 pound plates
11-11 Events
I was tired and my body did not feel very good starting out.
Log
worked up to
290 x 1
300 x 1 x 4
I was just trying to work on the clean and get some moderately heavy singles in.
High pin squats
with cambered bar
worked up to 790 x 1 x 2 in 90 pound steps
Abs and grip
Jesse bought us all some food from Boxer BBQ to eat after training. So after we got our short and not too intense workout in we ate. It was probably the best barbeque I have had.
