Wednesday was our second week of Russians. We kept all of the bar weight the same as last week, but added 2 more chains per side (so 6 per side this week):
505 X 5
595 X 3
645 X 3
685 X 3
595 X 5
It wasn't the best or worst night ever. My form was a bit off and i was doing a hip shifty thing in the bottom that made me suck most of the night, but at least I didn't get smashed on any reps.
Arched Back good mornings with safety squat bar:
125 X 8
165 X 8
215 X 2 sets of 8 Honestly, I don't think I have ever done these before. Normally I just round back everything and "just get it up". In other words I sucked at these and they were much harder than anticipated, so I plan to do more until I suck much less at them.
Ab crunch with Spud, Inc. long ab strap on the row machine:
5 sets of 15
Reverse Hyper: 3 sets of 12 With ~ 500 #
Thursday Upper body accessory night.
Speed bench. I used a twisted purple band behind my back on all sets with varying grips..
135 X 3
155 X 3
185 X 3
195 X 3
225 X 3
Incline DB Press:
65,75,85,95,105 all for 1 set of 8
Dead stop dips using a Spud, Inc. long reverse hyper strap because I am too fat to use our regular dip belt and have room for the plates not to castrate me. Video on our youtube page.
25 lbs X 8
45 X 8
75 X 8
90 X 8
135 x 8
Seated Overhead press with bar suspended in suspension straps right below chin level:
95 X 8
145 X 8
185 X 8
215 X 8
Lat Pulldowns with semi wide grip:
6 sets of 10 starting at 150 and going up 10 lbs each set.