Monday Bench Work

I had not planned on anything Crazy tonight, just some volume work...
Floor Press with squat Bar:  I did 3 sets of 5 at each weight and went close grip, medium width grip and comp grip for each weight.
235 3 sets of 5
285 X 3 sets of 5
325 X 3 sets of 5
375 X 3 sets of 5
Spoon Press: 45, 55, 65 lbs DB's all for 1 set of 10.  The floor presses didn't leave me with much push left in the tank.
Spud, Inc. 2" Fat Rope Triceps pushdown: 4-5 sets of 8-10 heavy. 
Lat Pulldowns light-medium: 3 sets of 12

I didn't do anything crazy as I was sort of tying to save up a little for our Squat singles tonight.  We shall see how it goes.

Week 6 squats Part 1

Free Squat in Ace briefs using the buffalo bar: 
415 X 8
505 X 6
595 X 5
685 X 3
735 X 2 sets of 2
None of these sets felt especially fantastic.  Part of it is because it is just enough work to keep our form up for our heavy single night Wednesday, but not heavy enough to be fun.
Deads with weight on a 3-4" box:
405 X 2 sets of 2 Conv.
495 X 3 sets of 2 Conv.
405 X 2 Sumo
495 X 2 Sumo
545 X 2 Sumo
Stiff leg deads standing on a 45 # Bumper plate with a single band under it stretched over the bar.
225 and mini band X 5
225 and purple band X 3
225 and blue band X 3
315 and blue band X 3 (should have started here, but never used this set up, so it took a while to get it right).

Wednesday is peak night for the squat so I am not planning on anything crazy on Monday.  Mike and Mac both hit PR's on their squats when they singled this past week, so hoping I won't let the old guys beat me. haha

Squats week 5

Deload Squats off a box in briefs:  I had my new boss briefs taken in a bit, but not quite enough, so back to the magic seamstress they go.
415 X 8
505 X 6
595 X 5
685 X 3
775 X 2
Standing green band crunch: 3 sets of 15
New Spud, Inc. standing oblique strap side crunch: 4 sets Heavy.  It took a day, but abs are smashed from it today.

Just a little bit more to go till fun week!

Bench press Monday

Bench:
145 X 3 sets of 10
195 X 8
235 X 2 sets of 5
325 X 3 off 1 foam pad
375 X 3 off 2 foam pads
415 X 3 off 2 foam pads
465 X 1 off 2 foam pads
Loose shirt on here:
555 X 3 off 3 boards
595 X 2 off 1 board
595 X 1 and 1 miss over face.  Got the rep 2-3 inches from the chest and was not in the right groove to touch and just pressed it instead of being patient.  Touched the second rep, but way out of the groove and lost it over my face.
595 X 1 off chest.  Grooved it better, and sucked a little less.
Close grip with cambered bar out of suspension straps (5-6" before lockout).
255 X 5
305 X 5
345 X 5
395 X 5
305 X 10
It wasn't a great night, as I could honestly care less most of the night.  It happens, and we keep training. 

Deload squats...sort of, and some pull'en.

Today was the lighter day of our deload week to rest up for our singles week.  Not much of a deload if you ask me... 
Squat is briefs with no box
415 X 8
505 X 6
595 X 5
685 X 2 sets of 5.  Not super fast, but the second set felt nice an solid with most reps hitting good depth.

I had a new boss suit I wanted to try out for pulling, so I planned on doing some heavier doubles.
245 X 4
335 X 3
425 X 1
Suit bottoms on for 515 X 1
605 X 2
655 X 2
685 X 2
705 X 2  I have not done this before so I can't complain too much.  The knees wee a tad soft on the fist rep's lockout, but the second was better. 
No Time for accessory wok, but wouldn't have done much anyways honestly.

-I will take it

Cheater Squats

Week 4 of 6 in our Russian Squat routine.  All sets were done off a box in briefs:
415 X 8
505 X 6
595 X 5
685 X 4
775 X 2
Alright, this is where I screwed up.  I was supposed to do a set at 90 % before I did my set at 95 %, But I was so jacked up to do my 95 % that I F'n forgot to do my 85 % and went straight to 95 % 865.
95% X 2 The first rep wasn't too bad, but the second (though fairly technically sound was a bit of a grinder).
685 X 6
Hanging high leg raises: 3 sets of 8.  Have not done these in a while, so my abs got nice and sore.
That was it for the night.  Felt a bit crappy or skipping a set, but honestly if I hadn't I don't see that my 95 % would have fared as well as it did.

Looking forward to Saturday.  Lighter squats, and maybe try out a new DL Suite.

Raw dog Bench'en

Bench with 2 soft pads:
315 X 2 sets of 5 (one close grip, and 1 comp grip)
365 x 2 SETS of 5 (one close grip, and 1 comp grip)
405 X 2 sets of 5 (one close grip, and 1 comp grip)
Box/floor press out of mono with Sam Hell Cambered bar using blue bands:
165 and blue band X 5
165 and 2 blues X 5
215 and 2 blues X 4 (2 sets here)
245 and 1 blue X 3-4 reps with 1 blue band. Triceps wee done the set before, but can't stop there...
Upright row with Spud, Inc. Fat rope: 62 lbs X 10, 72 X 2 sets of 10. Crunk up my traps good for squats on Wednesday...