Day: June 23, 2014

Absolutely blasted through this workout. As hard as squats were on Friday, they were that easy today. Super fast bar speed today. Bench was a bit of a challenge since my elbows are still aching, and I could not wear sleeves due to having poison oak/ivy(?) on my left elbow, but still managed the 6 doubles at 320 with hardly any arching, with ease. Grateful that bench intensity is lower this week so things can recover a bit. Pushed the knees-locked GMs a bit.

ATG Squat:
135x10x1
275x5x1
325x4x1
380x3x1
380x3x1
435x3x1
435x3x1
435x3x1
435x3x1
435x3x1

High-bar ATG Squat:
405x3x1
405x3x1
405x6x1

Paused Bench Press:
135x10x1
200x5x1
240x4x1
280x3x1
280x3x1
320x2x1
320x2x1
320x2x1
320x2x1
320x2x1
320x2x1

Incline Bench Press:
225x5x1
255x5x1
225x5x1
225x5x1
225x5x1

Paused Neutral-grip Flat DB Bench:
75x8x1
75x8x1
75x8x1
75x8x1
75x8x1

Standing Knees-locked GMs:
135x5x1
155x5x1
155x5x1
155x5x1
155x5x1

Duration: 90 minutes

This was a ridiculously tough workout. Squats were just slow and achy. Elbows and chest really sore – could barely pause and press 240 on bench. Switched to touch and go just to get through everything, but ended up doing 320 for 3 sets of 4 pretty handily. Really happy with that. Pushed seated GMs a bit: no problem.

ATG Squat:
135x10x1
275x5x1
325x4x1
380x3x1
380x3x1
435x3x1
435x3x1
465x2x1
465x2x1
465x2x1
465x2x1
405x3x1
405x3x1
405x3x1

Bench Press (touch and go):
200x5x1
240x4x1
240x4x1
280x3x1
280x3x1
320x4x1
320x4x1
320x4x1

Slingshot CG Bench:
275x6x1
275x6x1
275x6x1
275x6x1
275x6x1

Single-arm Reverse Pushdowns:
23x10x1
23x10x1
23x10x1
23x10x1
23x10x1

Single-arm Cable Curls:
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1

Seated GMs:
225x5x1
225x5x1
225x5x1
275x5x1
325x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes