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We had hurricane level gusts here which knocked trees down all over the place and took our power off yesterday.We just got it back on mid morning.
12/20
Bench with chains - 257 at chest + 24 chain at lockout - 6,6,6,4,4,4, rpe 7 all paused at bottom
Squat - 340-4,4,4,4,4,4,
Cable fly - 35-18, 45-17, 18,
Chins - BW - 8,6,7,7,
Today
Light bench - 230-3,6,4,8,5,10,3,6,4,8, - 1-2 minute rests
Reverse Band deadlift - 442-4,4,4,4, Used blue Rogue band for 35-40 pounds assistance at the bottom, 0 at lockout
3rd set
https://www.youtube.com/watch?v=utg4NoWNgx4
Ab wheel - 12,17,12,
GHR red band - 6,6,6,7,
Tricep pressdown - 115-15,15,15,15,
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T&G Bench - 2-3 minute rests
275-1
292-1,
310-1,
330-1,
300-2,2,2,2,2,2,
310-2,2,2,2,2,
Hands free SSB squat - 4 minute rests
385-1
320-3,6,4,8,3,6,4,
https://www.youtube.com/watch?v=KMAjxdTwOO0
Cable row
280-10,10,10,10,
EX Curl bar curls
100-10,10,10,
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My eldest son is home for Christmas so got to do a workout with him today.
Light T&G bench - 253-8,8,8,8,8,
Hex bar deadlift - 375-4,4,4,4, low handles
Dips - 8 minute density block - BW-60 reps
Tricep press down AMRAP - 115-20,17,15,16, - 90 seconds rest between sets
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Bench with chains
275+25 - 3,3,3,3,3,3,
https://www.youtube.com/watch?v=xhSRNDuhGV8
Squat
375-3,3,3,
330-5,5,5,5,
Cable fly's
40-20,lots,15,15, - shoulder was getting sore on the last two sets
DB curls
45-12,12,12,
Calf raises
155-10,10,10,
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bench - 255-5,5,5,5,5,11 - last set was amrap
Deadlift with reverse bands - 451-3,3,3,3,3, -35 at bottom, 0 at lockout
GHR - 12.10,12,10,
Ab wheel 12,10,
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T&G Bench
355-1,
297-3,3,3,3,3,3,3,3,
SSB Squat
345-2,5,5,5,5,5,
10 minute density block superset
Tricep press down 125-15,12,13,13,15,
EZ Bar curl - 100-10,10,9,9,10,
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Bench 253-6,6,6,6,6,6,6, - paused 1st rep, went for bar speed on the press. 3 minute rests
Hex Deadlift - 352-5,5,5,5,5, 4 minute rests
Dips - BW-16,8,8,7,8,,7,7,6,7, - 1 minute rests
Tricep pressdown - 115-20,18,17,16 - 2 minute rests
Did a few calf raises and light hammer curls too.
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Pause bench with chains
285+25 - 4,4,4,4,
https://www.youtube.com/watch?v=6Z4Z96OI6mo
Squat
407-1
375-4,4,4,4,
https://www.youtube.com/watch?v=TEhOnC-dkQI
BB OH Press
155-8,8,8, - haven't done these for a while
Cable fly-35-12, 40-12,10,14
DB crunch - 35-10,10,10,10,
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T&G Bench
285-4,4,4,4,4, - 2-3 minute rests, went easy.
Band assisted deadlift - -35 at bottom, 0 at lockout.
473-2,2,2,2,2, - 4 minute rests
https://www.youtube.com/watch?v=kQtAjJr1DZM
GHR - 3 sets
DB curls - 45-11,11,11
AB wheel-15,15,
V ups-12,12,
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What advantage to you get with handless squats?