deload week

Dumbell incline press: 65 X 10, 80 X 10, 90 X 10, 105 X 10 90 X 10, 85 X 10 just did what every anyone had left out from their set.
Rollback dumbell triceps ext: 45 X 12, 55 X 10, 65 X 10, 75 X 10
Kroc Row: 1 set of 20 with 125's
Spud Inc Long Ab strap pull down: 5 sets of 12

Tonight is just going to be some deload crap, sled pulling and maybe a few light deads, nothing special

Going to take a few days off and take the lady to Disney world on my fall break from school.

Last week of chains....without the chains

Since both our backs were feeling kinda cranky we decided to go without the chains. For some reason we (spud) thought it would be easier to just go heavy for a cambered bar single off a box.
145 X 2 sets of 8, 235 X 2 sets of 8, 325 X 5, 415 X 3 put briefs on from here out 505 X 3,
595 X 3, 685 X 3, 775 X 1 595 X 2 sets of 5.

Double kettlebell swing sumo: 72's X 10, 88's X 10
Reverse hyper: 2 sets of 20 with 600.
this was a good way to end a three week mini cycle. I think the 775 was a PR for me...I can't keep track. I know next week is going to be a deload week, but after that who knows.....

deads

Deads: We couldn't decide what to do tonight so we decided to just do regular deads.
135 X 8, 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 2, 675 X 1 set of 1 (missed the first one because I lost my balance half way up) 675 X 2 ugly but locked out reps. Used straps for both sets since along with the gas shortage there is a chalk shortage at the gym.
Reverse hypers: 2 sets of 20 with 500.

Bench Stuff

Squats with cambered bar: started adding chains at 325 2 at a time. after all the chains were on i added went to 375 bar weight for 3. then up to 415 and 9 chains per side sor my last set of three. My last 2 sets I used a higher box (the raw work is taxing my hips a little more than I m used to)
After I closed the gym down I decided to do three laps with the sled just for a little cardio. took me about 6 min/lap with one plate. not much, but more than nothing.

Deads

Decided to do reverse band deads: 245 X 2 sets 8, 445 X 2 sets of 5, 535 X 2, 625 X 2, 715 X 2, 805 X 2 (used straps) 805 X 2, 715 without straps. was going to do two but my foot slipped on the second one.
reverse hypers: 2 sets of 20 with 600.

It was a fun night with the reverse bands. The bands probably took off about 100 lbs in the very top and around 200 in the bottom. Most everyone else started their training cycle with band squats. There were two dudes that haven't ever done bands before and they lost their band virginity getting stapled to the box at least once or twice.

Bench night

Bench with chains: used 225 bar weight and added chains 2 at a time until i got to 6-7 chains per side for a set of 3 off a two board.
Close grip 4 board press: 405 X 5, 455 X 4
Lat Pulldowns with fat bar: cant remember much except the last set at 300. The only reason I did this was to see how spud was going to get his 220 lbs to pull 300 lbs down....it was funny with a lot of leg flailing.

Squats

Cambered bar squats with chains: worked to a bar weight of 325 then added chains 2 at a time until we had7.5 chains per side. All sets were 5 reps off a box.
Light anchor chain (sled pull) about 300 lbs 1 short trip
Kettlebell double swongs between legs: 72 X 10, 88 X 10
Band goodmorning/pull through: 2 sets of 20 with green band