Saturday Deads and monday bench training

Skipped front squats since my quad was still bothering me.
speed deads:
365 X 2
365 and 2 chains X 2
365 and 4 chains X 2
365 and 6 chains X 2
365 and 8 chains X 2 sets of 2 used the hook grip
standing band crunch: 2 sets of 15 with green band, 3 sets of 15 with blue band.

Monday:  shirt work with chains against average short band.
325 X 2 off 3 board
shirt on from here on out.
415 X 2 with 1 chain
415 and 4 chains X 2 off 2 board
415 and 6 chains X 2 off 2 board
415 and 7 chains X 2 off 2 board (Felt pretty dern heavy...guess that was the point though).
spoon press with DB's" 45 X 8, 60 X 8, 75 X 8, 85 X 8
Rotator Cuff work (external work): 2 sets of 15 each arm.

I don't know how much the bands added up top, but I know it was heavy!

Deads week 3 of 4

Speed Squats with Buffalo bar on a box raw:
145 X 2 sets of 8
235 X 2 sets of 6
325 X 2
415 X 2
415 and 60 pounds of chain X 3 sets of 2.  Thought my quad being mad at me was gone, but it came back on my last set here and reminded me it was still a bit angry with me.
Conventional Deads:
295 X 8
365 X 6
425 X 5
495 X 4
555 X 2
585 X 2
620 X 2
595 X 4 or 5?  I hook Gripped these to see if my thumbs would still hold on, and they did.  I may try my heavier sets with it next week as it actually felt pretty good.  We will see.
Reverse Hyper: 2 sets of 15 with 500#.

I am kinda liking pulling conventional pulling now.  Too bad I am not that good at it....yet.

Slangshot Benching and back in a shirt

Time to get my body used to handling heavier weights.
Bench:
315 X 2 sets of 5
405 X 3
455 X 2 off 2 soft pads with slingshot
495 X 2 off 2 soft pads with slingshot
545 X 2 off 2 soft pads with slingshot
Put my 56 Phenom on for some 4 board work:
635 X 5 off 4 board
675 X 5 off 4 board
765 X 3 off 4 board
Spud, Inc. 2" Fat rope Pushdowns: 3 rounds of 12-15 medium weight
External Rotators work: 4 rounds of 10 each arm

Front Squats week 2 of 4

Today was week 2 of 4 for our font squat/deadlift routine.  Last week Mike and I did free front squats on Sunday after my meet, but spud made the suggestion to do them off of a box as it would mimic the Deadlift better.  So we front squatted off a box today instead.
255 X 8
315 X 6
365 X 5
385 X 4
415 X 4
445 X 3
465 X 3
Speed deads Conventional:
315 X 3
365 X 3
405 X 4 sets of 3.  I felt like I had decent speed on these and I am trying to reinforce a strong / Fast lockout up top. 
I foam rolled and stretched my quads afterward.  My left quad got a bit irritated with me for front squatting for some reason.  Wanted to do a little more, but ran out of time.

Last Monday I started using the slingshot and doing 4 board close grip work to get my body used to heavier weights again.  I plan to have another slingshot workout Monday with some high board shirt work at the end to get my CNS tuned up a bit, then it is game on for the bench cycle!

Deads week 2 of 4

speed Box Squats with Sam Hell cambered bar:
3 sets of 2 with 435
1 set of 2 with 485.  Should have done 2 sets here, but anxious to get to the deads...
Deads:  this is week 2 of 4 in our program.  Week 3 workout 2 on the real scheduled program.
295 X 10
365 X 8
425 X 6
495 X 5
555 X 4
585 X 2
585 X 2  Neither top set was easy as I was hoping, but they got up and locked out with a bit left in the tank...
405 X 12
Reverse Hyper: 2 sets of 15 with ~ 500 lbs.
Standing Long Abe Strap Crunch: 4 sets of 8

That's all till front squat day on Saturday.....at 9:00 A.M.

Bench Night

Bench with squat bar:
145 X 3 sets of 10
235 X 2 sets of 5
325 X 3 off 2 foamies
375 X 3 off 2 foamies
415 X 3 off 2 board
415 X 3 with 2 chains per side off 2 board.  Slingshot on from here on in the bench
415 X 3 with 4 chains per side off a 2 board
415 X smashville with 6 chains per side.  Relaxed too much in the bottom....

Close grip 4 board press:  I will be doing more top end work to get my body and CNS prepared for some heavier shirt work to come.
375 X 5
465 X 5
505 X 5
Flat Db Press with purple band twisted around my back:  3 sets of 10 with 65 Lb DB's.

Should have done more, but I didn't......

Qual meet and font squats

I went up to GA with one of my training partners Mike to get a qualifying total at the NGBB meet so I could go compete at the Sr. Nationals in June.
Squat: 760 in briefs
bench: 595 in loose phenom
Dead: 606 raw conventional
Barry also came up last minute and had a good meet to qualify.  Jon put on a good meet and it was well run.  Only about 20 or so lifters and with me only talking 1 lift each it was a short day thankfully.

Sunday I had to make up day 1 of our front squat routine I missed Saturday....
275 X 10
315 X 8
375 X 6
385 X 3 sets of 6  These were harder than I remember.  I am pretty crunk up today.