7-26-2020
Football bar bench with 80lbs chain with F6 shirt
Warmup
135x2
135x2
135x2 chains
185x2
225x2
255x-
225x1
Dumbell Bench
40x10
40x10
50x10
50x10
Chest supported rows
90x15
90x15
90x15
Probably should have not continued lifting because it was hurting my right shoulder and I felt like I had lost strength in it. Hopefully it was just the position my hand was in causing it.
7-28-2020
Duffalo Bar Squat to box with 240lb of band
Warmup
145x2
235x2 briefs
285x2
325x2
365x2 miss load
375x2
Deadlift off 2 inch mats
225x6
315x6
315x6
315x6
Still getting use to the monolift but it’s going better. Had mid load with 25 lbs extra on one side I really strained with it. Next lift was more and felt easy 615 with bands at the top.
8-3-2020
Bench to 4 Board with Bench shirt
Warmup
145x3
195x3
235x3
285x2 Board
325x2 shirt
375x2
375x2
375x1
Dumbell Bench
30x20
30x20
30x20
Bench didn’t go as well as I planned right shoulder still pretty sore. I think using bands really hurt it. I think until it get better i shouldn’t use bands.
Pushups, lat pull down, Seated chest supported rows. Abs.
Right and left shoulders sore this was a deload day went raw. Also did some preexhuast for the shoulders before bench which seem to help.
8-11-2020
Rackable Cambered Bar Squat to a box with 225 lbs of bands with multiply briefs.
Warmup
175x3
265x2
355x2 bands and briefs
405x2
445x2
445x1
445x2
Deadlift off rack 8 inches
Warmup
225x2
315x2
405x2
495x2
585x2
635- miss
Inverse curl, Abs, leg press, back extension.
Squats tonight was good but I didn’t have my head into it at 445 until last set I wasn’t staying tight and my chest was dropping my last set I focused on an object in front of me and forced myself to keep the chest up and it was my best set. Band tension and weight was 670 at the top. This is a lot of pressure still getting used to that much band tension.
Was a good night and I was a little nervous with the last squat but my partners were telling me to open up sit back explode off the box. A total of 6 chains per side is 240lbs and 655 at the top.
8-21-2020
Speed Squat with safety squat bar to a box with orange light band.
Warmup
155x3
155x3
205x5 bands
205x5
205x5
205x5
205x5
Inverse Curl
160x10
160x10
160x10
160x10
Reverse Hyper
90x10
90x10
90x10
90x10
Belt squat marching
90x 2 minutes
90x 2 minutes
Shoulder rehab and abs
8-23-2020
Bench with F6 and Inzer Phenom
Warmup
185x3
225x3
275x1 F6
325x1 Phenom
325x1
345x2
365x2
385x2
415x1 PR
Plate tricep ext
25x20
45x12
45x12
45x12
Dumbell row
40x10
60x10
70x10
70x10
Chest supported rows
90x20
140x8
140x8
140x8
Shoulder rehab
One of my partners let me use his multi ply Phenom shirt today it is an open back shirt but tight to touch. I got more comfortable with each set and hit a 30lb PR. This is also the 1st time I was over 4 plates full range of motion. Good day!
8-26-2020
Squat to a box with 300 lbs of band with Duffalo Bar
Warmup
145x2 one band
145x2 2 bands
145x2 3 bands
235x2 3 bands briefs
285x2 3 bands
325x2 3 bands
325x2 3 bands
325x2 3 bands
Cable ab pull down, back extension, shoulder rehab.
Pretty good night lifting. Using this much band tension you really have to fire off the box to make it through and if you’re not tight and let the shoulders fall forward your gonna really struggle.
Kettle bell with bands incline press, lat pull down.
My partners wanted to us Duffalo Bar to Bench but for me with a shoulder issue I had to use a board so I wasn’t over stretching it. Looks like I might be doing a meet in December.
9-15-2020
Squat to box with Suit and briefs
55x5
145x3
235x2
325x1 briefs
415x- suit miss
505x1
595x1
645x-
645x-
Tonight we had a competition amongst the 8 people on our team. Split 4 and 4 my team won. 645 felt like it would go but this is my 1st time in this suit and I think that more work in the suit I would be able to get 645. 595 went up fast. I lost it on the way down at the bottom.
9-20-2020
Bench with bench shirt
Warmup
105x5
145x5
235x3
285x2 Bench Daddy
325x2 Shirt 3 Board
355x1 2 Board
375x1 1 Board
415x- miss to wide of grip and shirt not pulled down
415x1.
1st time in this shirt I had bought used but not worn much. I should have pulled the shirt down on my 1st attempt but didn’t. I was able to get it to touch. I have 2 shirts the other one has not been used before and is smaller I’m gonna start using it. The 415 tied a PR for me in multiple gear.
9-22-2020
Sumo deadlift off blocks
Working lockout
185x3
275x3
365x2 Briefs
455x2
545x2
635x2
685x2
725x-
Belt Squat
180x8
180x8
180x8
180x8
Pulling off blocks and I had to slide a mat under my feet cause it really was set up for my training partners who are taller . I was only moving it about 3 inches. I did pull the 725 but just couldn’t quite lock it out.
9/29/2020
Squat with 14 inch Cambered Bar with Briefs
Warmup
175x2
265x2
355x2 Briefs
355x2
355x2
355x2
355x2
355x2
Inverse Curl
190x10
190x10
100x3
145x4
190x10
Face Pulls
30x10
30x10
30x10
We didn't squat to a box tonight and its been a while for free squats. I have a problem and old habits are hard to break I butt wink when I am at the bottom. I am working on sitting back more and focusing on that has reduced it but its still there. I need to get this corrected before the meet in December so I will not be squating to a box on the heavy days. We didn't go heavy tonight because we have been going heavy the last 8 weeks or more.
I probably should have went heavier but still getting used to the suit. Depth was good. Just signed up for the 2020 Midwest Equiped Open which is December 20th.
10-13-2020
Duffalo Bar Squat with 176lbs of chain
Warmup
235x2
325x2 Briefs
325x2 chain and suit straps down
385x3
385x3
385x2
385x2
Best set was last one. I wasn't wide enough in my stance and was having difficulty getting depth. Last set was spot on. In a couple of weeks will be training at a higher level. I’m just getting use to the suit and briefs. Squats only.
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