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.

Saturday and Monday

Saturday was the strongman so not a lot of training.
Free Squats in titan briefs (like my 10 year old underwear): 415 X 5, 465 X 3, 505 X 3, 555 X 3.

Monday bench training: warmed up and put my size 60 bash shirt on: 495 X 2-3 off 3 board, 545 X 2 off 2 board, 545 X 3. First time in a shirt in a while.....the weights felt heavy, but not terrible.
4 board press: 495 X 3, 545 X 1.5....fairly ugly.
Weighted dips with 24 kilo kb: 5 sets of 8
external rotator cuff work: 3 sets of 20 each arm.
Sled: 2 laps with 90 lbs.
Workouts are going pretty well right now.......

Wednesday

Romanian deads ( as I call them anyways): worked up to 405 X 3 sets of 6 right below the knee.
glute hams: 2 sets of 10 with body weight, 3 sets of 8 with 25 lbs. I am ashamed to admit this is the first time I have been able to use weight on these.
Spud Inc Bad ass Dumbbell handle row: 3 sets of 10 with ~ 130. These are cool handles that will go as high as you want to on db rows. I put 200 lbs on it and it looked like a tiny DB.
Supermans on the suspension straps: 4 sets of 10. Got my abs killing me today.
The report on Spud's surgery was that it went well. They were able to fix 2/3 things that were torn up. We will see how things go from here.

Catching up

Wednesday:
Deads: worked up to 3 or 4 sets of 6 with 455 sumo, then 405 X 2 sets of 6 conv
Zerchers: 5 sets of 6 with 275
Glute Hams: 5 sets of 8
I did something for abs, but cant remember now.

Thursday:
Bench: 3 sets of 8 with 135, 185, 235 all with varied grips
Incline press: 135 X 8, 185 X 8, 185 X 8, 225 X 8
KB one arm overhead press: 16, 20, 24, 28 kilo for 8 each arm.

Saturday was the PL meet, so no training for me. Everyone from the gym did well and hit some PR's.

Monday:
Bench: worked up to 495 X 3 singles off of a 2 board.
close grip press: 545 X 2 (this was heavier than I had hoped), 495 X 5
Dips: bodyweight X 8, then 3 sets of 8 with 45 lbs X8
Did a few weighted sit-ups and that was it.

Squats and bench day

Squats in briefs: worked up to a measly 555 for a set of 2,3,4,5 and that was that. Its all good, one day I will be big and strong....one day.

Bench day
worked up to 405 X 3 for 2 sets off a 2 board, 455 X 1 for 2 sets off a 2 board, 495 X 2 off a 3 board (I shuld have used a 2 board, but I guess that will be for next week).
4 Board close grip press: 495 X 3, 555 X 3.
Done....not a bad first week back training without the wedding on my mind. My new wife is in the kitchen now cooking goat cheese and prosciutto fried chicken at 12:30 at night.....married life isn't so bad. 300 here I come hahaha.

Left Over day

Incline DB Press: 45 X 10, 60 X 10, 80 X 10, 90 X 8, 95 X 3 or 4 sets of 8
KB Split press: All sets were done for 6 reps: 12, 16, 20, 24, 28, 32, 40 (the 40's were hard, but not bad for the first time doing them).
Side DB Raise: 45 X 8, 60 X 8, 75 X 8
Quarter/Half Dips: 3 sets of 8, then 4 or 5 sets with an added 25 lbs X 8
Face Pulls: 3 sets of 15 with stack
DB Shrugs: 105 X 3 sets of 15.

My low and midback are smoked from the zerchers stil....I love it.