Wednesday Hate Workout

Suspended goodmornings in Spud Inc suspension straps: worked up to 3 sets of 3 with 500. These sucked and were heavy. I had crappy form but they got up....
Stiff leg deads off a 2-3 inch box: 225,315,405,495 all for sets of 3.
Stiff leg deads (no box): 2 sets of 3 with 495
leg raises with medicine ball on stability ball: 2 sets of 10
Benbliques: 2 sets of 20 each side with 72 lb kb.
reverse hypers: 3 sets of 15 with 700.

This will be the last week of good mornings. The plan is to either deload or go really heavy on pulls next week....yea, i know it makes no sense....

Monday Bench

Bench: 135 X 3 sets of 10, 225 X 2 sets of 8, 315 X 1 set of 3 using 2 foam boards, 405 X 3 off 2 board, 455 X 2 or 3 off 2 board, 455 X 2 off 2 board (better), 495 X 1 off 2 board Put my now tighter bash shirt on for a few sets: 545 X 2 or 3 off 3 board, 585 X 1 or 2 off 3 board, 585 X 3 off 2 board. Not a bad night all around. That's the most I have had in my hands in a while.

Wednesday Hate workout

Suspended good mornings with cambered bar: worked up to 5 sets of 5 with 405.
Stiff Leg deads from floor: 225,315,365,405 all X 3
Stiff leg deads from 2-3" box: 315,365,405 all X 3
Lat pulldowns: 3 or 4 sets heavy X 8 reps
Ab row machine: 4 sets of 10
Reverse hyper: 3 sets of 15 heavy. 600,700,800...havn't done them this heavy ever. It was different....

Bench Night

Benched with a barweight of 235 and added chains 2 at a time: 6,7,8 chains X 3 off a 1 board, 9 chains X 3 off a 2 board, 10 chains X one miss and an ugly double off a two board. I am guestamating 550 at the top...
Snatch press: 16,20,24,28 kilo all sets X 6 reps
Weird cambered bar modified floor press with stump straps: 185 X 8, 225 X 6, 275 X 5 These are fun, I am glad I tried them.
Side DB Raise: 45 X 4 sets of 10 each side.
Trying to decide what to do Wednesday...good mornings are a possibility. I have been doing hate workouts on Wednesdays and I hate good mornings so that will fall right in line.

Saturday Squats

Cambered bar chain squats: worked up to a double with 325 and all the chains we had using the Spud Inc E-Z Loader (10-11 chains per side).
deep close stance squats using safety squat bar (it's complicated....I will try to post a video next week of it): 235 X 8, 325 X 8, 415 X 8, 505 X 5
Ab Wheel: 2 sets of 10
Hanging high leg raise with Spud Inc Ab straps: 2 sets of 8
Benbliques with 62 lb KB: 2 sets of 15
Not a bad day...sore in new places.

Thursday

I trained with one of my clinents (B to tha Ryan as Spud calls him)
Bench with chains (strict press) worked up to 225 and 4 or 5 chains per side for 2 or 3 sets of 5
I tried out something I had been wanting to do for a while. We used the cambered bar out of the monolift and used our squat box to lay our upperback on (like a floor press) all while using stump straps on the cambered bar. It was kinda cool and somewhat hard to control. I worked up to 185 in bar weight and 25 swinging on the stump straps for 2 sets of 8. Definitely will do these again.
Db almost nonstop circuit of incline press and rolling triceps ext: 4-5 round of 15 each.

Wednesday

Romanian Deads: 5 sets of 5 with 405
Glute Hams: 5 sets of 8-10
Spud Inc DB Handle Row: 125 X 8, 175 X 2 sets of 8 Should have done more...but I didn't.
Supermans using spud Inc suspension straps: 4 sets of 10
Did a little bit of foam rolling after I closed up.