Heavy Bench on the CUBE

warm up: Band movements

Bench: 2 x 20 X bar
           2 x 10 x 95
           135 x 5
           185 x 3
           225 x 3
           275 x 1
           5 x 2 x 315...Had a issue with engaging my upper back into the movement.
(Sling Shot) 315 x 12

Pendlay rows: 5 x 10 x Some weight
Shoulder shockers : 2 sets
Band pull apart; 2 x 20
Band pushdowns : 100 reps
Band Bench sit ups: 5 x 10

Felt sick after benching.... either  I am getting the Flu or its stress. Had a new training partner tonight my oldest son.

Deadlifts reps

Warm up: Pvc rolls some light stretching

Elevated deads: 1 x 8 x 315...... Played it by feel, only did a single set 
Block pulls: 2 x 3 x 420
SSBar Olympic stance squats: 3 x 8 x 200.......did these ass to ankle
GHR: 40 total reps spread out in several sets.

Pretty much it.....

Heavy squats

Warm up: tons pvc pipe rolls, light stretching and shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           225 x 3
           315 x 1
           365 x 1
           5 x 2 x 420

GM's: 3 x 8 x some weight..... don't normally do these
Lunges: 2 x 12 x some weight
Glute ham raises : None cramped up on first rep, probably try to get them in tomorrow 
Stand ab band crunches : 5 x 20

EEHHH....not a great session. Bar felt awkward walking it out and setting up on every set on squats.Part of the issue more then likely was mental do to my focus being else were.

Rep day Bench

Warm up : allot
Bench: 3 x 8 x 275
CG Bench: 3 x 12 x 185
P rows: 5 x 10 x some weight
Lateral raises: 4 x 10 x COME ON !! its a freaking lateral raise, who cares
Band pull apart: 2 x 20
Band bench sit ups: 5 x 10

Alright session all things considering I didn't get much sleep last night. Wife was up most of the night blowing chow along with are nut job Jack Russel terrier wanting out every few hours. 

Dynamic deads

Warm up : PVC rolls, stretching

Speed Pulls: 8 x 3 x 315.......pretty explosive today
Elevated stiff leg Deads: 3 x 12 x 225 *
Safety Bar squats : 3 x 8 x 200 *
Band GM's: 50 reps
Stand band ab crunches: 5 x 20

* dropped the weight on my assistance weight I had  planned on using. After the speed pulls my lower back was feeling pretty fatigued so played it smart.

Odds and ends..

warm up: light band movements ,stretching.

Behind the neck press: 3 x 10 x 155

Shrugs: 3 x 10 x 405

Band pull downs: 4 x 20

EZ arm curls: 3 x 12 x some weight

band push downs: 100 reps

That was it...

The Cube Squats reps

Warm up: Pvc rolls
               stretches
  

Squat : 2 x 10 x bar
            2 x 5 x 135
            225 x 5
            275 x 5
            315 x 8
            370 x 8....Lower back felt fatigued , went ahead and wore a belt

Pause squats: 3 x 3 x 340... Belt less, went real deep and held them for a three count

Olympic squats: 135 x 50..... Left hamstring cramped on rep 27 had to take a break, did a second set for 23 to get the reps in.

Standing Band crunches: 5 x 20

EHH... not the greatest of sessions. felt slow and sluggish on the squats with zero "Pop" out of the hole.Lower back was still slightly fatigues from pulling Monday. Tonight was one of those nights it would have been  beneficial for me to train with a crew of like minded individuals.

Dynamic Bench ....ugh

Warm up: allot of shoulder mobility and band movements

Speed Bench: 8 x 3 x 235 *
Close grip: 275 x 6/ 2 x 6 x 225
Shoulder Shockers: 2 sets
Band pull apart : 2 x 20
Bench sit ups: 5 x 10 x light band?

* For the record I am not a big fan of speed benching at all. But its lined out in The Cube, so I figured Id do it .Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
Right now on the secondary stuff I haven't got it nailed down 100% on what or how they are going to be used. At this point I am  basing it off of a mixture of Lilly's E book and blog post along with what I feel are my individual weaknesses .

Entering The Cube

Warm up: a few odds and ends

4' block pulls: 2 x 5 x 135
                      185 x 5
                      225 x 3
                      275 x 3
                      315 x 3
                      365 x 3
                      5 x 2 x 420

Snatch grip deads: 2 x 8 x 225........ Never done these before, was originality going to do stiff legs deads. Figure Id give them a try, went light on them to get the feel of them.

Pendlay rows: 5 x 10 x Some weight.....Did these super strict and explosive.

DB shrugs: 2 x 20 
Standing band crunches: 5 x 20

Well, went better then I thought. wasn't sure how It was going to go since my lifting has been less then productive or consistent the last few weeks Along with the fact on the first few sets of my pulls my left knee was sore for some reason.Playing  it smart and have really lowered my training maxes by a good percentage going into this.

Been on a Hiatus

New approach starting next week.