Squat night

Straight bar with chains off a box with a bar weight of 595:
1 chain X 2
3 chains X 1
5 chains X 1
7 chains X 1
8 Chains X 2 Probably the best set. Not sure what is on the menu for next week but I may try 7 plates and chains....

Zercher squats off a box (modified with a stump strap to take some pressure off the biceps)
145 X 5
235 X 5
325 X 5
375 X 5
415 X 5
465 X 4 I wanted 5 here, but not tonight

Hanging high leg raises: 4 sets of 6

Prowler push: kinda punked out a little because we triple teamed the prowler with 2 plates on each side for a lap.

Bench Night

Floor Press:
365 X 4 sets of 3
405 X 1 set of 3

DB Incline press:
85 X 8
105 X 8
120 X 8
130 X 5 (hardest part of these is getting them up and situated)

KB Double Snatch:
20,24,28,32 Kg all for sets of 8 Fairly fast paced so I could call it cardio/gpp

Cambered bar close grip press out of the monolift: We put bumper plates on and put a blue band over them.
1 plate X 3
1 plate and another blue band on the bar sleeve X 1 (that is some heavy band tension)
1.5 plates X 3 (cant remember)
1 Plate X 5

Rear Delt raise: 45 X 8, 60 X 8, 70 X 8

Band pushdown with monster mini in both hands:
4 sets of 20

Decent workout tonight....Got a good bit of work in.

Deficit Deads

We did deads off of a 4 or 5" box with some chains.
405 X 2 sets of 3
405 and 1 chain X 2
405 and 2 chains X 2
405 and 4 chains X 2
405 and 6 chains X 2 (2-3 sets...can't remember)
455 and 6 chains X 2
495 ans 6 chains X 2 (these were not fast, but I think it helped me figure out how to lock out a conventional grinder, so I will take it. I tend to lift slow anyways, so it is all good.

Stiff leg deads off same height box: 3 sets of 5 with 405

Close stance squats on the squat machine:
2,3,4,5,6 plates all for 8 reps. Decent quad work, and easier on my knees than KB squats.

I did one lap with 200 lbs on the sled start and stop. I was planning on doing the prowler, but decided to sled instead.....cop out at it's best.

-Keep stringing good workouts together one day at a time.

Back Squatting again

Did some squats in briefs tonight off a box.
Worked up to 685 for 3 sets of 2 (took each set just a bit lower on the box)

Good Mornings (Spud called them too high, but I say the higher the better. haha
245 X 3
335 X 2
425 X 2
515 X 3
605 X 3
655 X 3

Wheelbarrow walk: 500-600 for three trips.

Absolutely smashed! Good night

Bench'en

We benched with the squat bar on Monday. I used a 2 board for all raw work over 235 below.
145 X 3 sets of 8
235 X 3 sets of 6
325 X 2
375 X 2
415 X 2 sets of 2
465 X 2 sets of 2
Put loose phenom shirt on for a couple of sets so I could get some heavier weight in my hands again.
555 X 2 off 3 board
595 X 2 off 3 board

Close Grip Press (short lived)
325 X 3
375 or 415 X ? Cant remember this set....

Double KB Snatch: 16, 24, 28, 28 Kg all for sets of 8

Cambered bar close grip press out of mono lift on a box:
245 X 5
295 X 5
335 X 4.75. Missed at the very top.
I love doing these. Always makes me feel like a small child that cant control their limbs cause I'm shaking all over the place.

Light Pulling

I did some light deficit pulling today. Trying to take it a little easy as Wednesday is the first night back in briefs to squat.
Deads: Worked up to 405 X 3 then added a 1" mat every set until it was about 5-6" Tall
I can't remember how many sets I did...It was around 5-6 I think. I did go up to 455 for one set of 3, but felt slow, so I backed down to 405.

Front squat off a box with our new Spud, Inc. cambered bar...yes that is what I said. I is like a front squat and zercher combined with a box squat. What ever you call it, it is pretty tough, but kinda cool.
155 X 5
245 X 5
295 X 5
335 X 5
Hanging Ab Raises (feet all the way up over the bar): 3 sets of 6-8 reps

Now what can I do to make everyone mad at me Wednesday.........?

Last night Raw Dog Squatt'en

Buffalo Bar box squats with a blue band on bar:
235 X 2
325 X 2,
375 X 2
415 X 2
465 X 2
505 X 2

Deads off boxes (1-2" below the knees)
245 X 2
335 X 2
425 X 2
515 X 2
605 X 2 sets of 2. Some serious roundback deads here. They were both ugly, but got up.

Wheel Barrow: half lap with 5-6 45s stacked on the pole closest to the handles. Should have gone heavier, but will be sure too next week.