11/25 ME upper

I went into today thinking DE with some speed bench... Hamer was doing ME so I jumped in to a shitty workout....
Worked up to 305 on bench... shitty
2 board on 315 and it took me the third try to get it.
I went in not focused and I didn't warm up at all before starting to bench... so I SUCKED today.
225 close grip for 9, 225 medium grip for 8, 225 wide grip for 6...

A1 Dips w/ vest 3x25
A2 St Arm Pull Dow2n on Box..3x10

Arm bar w/ 35 lb KB 3x10 each

11/24 DE Lower

Saftey Bar Suspended Squats
135x3 1 chain
135x3 2 chains each
135x3 3 chains each
135x3 4 chains each
135 for 4sets of 3- 5 chains each
Conventional Deadlift.. I haven't pulled conventional in over a year... I'm a sumo guy and I wanted something different. It sucked...
135x3
245x3
302x3
355x3
405x3
450x2... almost got the 3rd rep... didn't have it for the 3rd

A1 Weighted G/H Raise 3x8 with 55lbs
A2 Hanging Leg Raise 3x10

11/20 ME Upper

ME Box Squat worked up to 385 for 3x1
tire Flips 3x5
Reverse Hyper 3x15 w/ light weight... these sucked.. haven't done them in a while
B1 Hanging Leg Raises 3x15
B2 KB Snatch 3x5 each hand

11/18 DE and SE upper

Speed Bench 2 chains each side 9x3 varing grip w/ 145
Pause Bench 3x3 2 chains each w/ 185.. good pause explode through top
A1 Semi Supinated grip Chins 4x10
A2 Strict 1 Arm Military Press w/ KB Press 4x8 working on staying tight
B1 Thick Grip Pulls to chin 3x12
B2 Date Tates for tri's 3x10
Wanted to shrug but my grip is still tore up and weak from moving this past weekend.
G/H Crunch and some bi stuff at the end..

RE Upper 11/14

A1 Incline DB Bench(45 lbs) Even Reps up tp 14 and I died rested then back down the ladder
A1 Push Ups did odd numbers up to 13 then back down after resting at 13
I died on the way back down. Around 12... got it back at 6.

B1 Chin Ups 3x10 then 14 on the last set
B2 Lat Raise w/ Band 4x10 left anterior delt was sore after benching
C1 Band Pull a parts 4x10
C2 over head pull a parts 4x10
Band KB Curls 2x15

11/13 ME Lower Body

ME Box Squat-raw
worked up to 275 for triples, 315x1, 345x1, 365x1 for 3 sets..it was heavy and I wanted to work on technique. Dropped to 275x2 for 3 sets working on pure form and a light weight.
My hands are horrible(cracked and bleeding) so I stayed with a not grip assistance exercises...
My CNS was pretty baked from the sqauts.. i hhave box squatted heavy and several months and I really suck right now.
A1 Good Mornings 5x3 185
A2 Box Jumps onto elevated row(about 35 inches) 5x5

11/11 Westside meets Crossfit

My schedule this week sucks... so I had to combine DE Lower and SE/DE Upper
Speed Box Squat 10x2 182 for 8 sets and 205 for 2 sets
A1 Bench 135 4x10
A2 Psuh Up Iso holds on 2 bumpers plate 4x30 sec
A3 Push Ups 4x10
Not as bad as I thought.. could've benched more

B1 G/H Raise 3x30
B2 Pull Ups 3x12

KB Push Up Clean and Press 3x10 44lbs kb's.. these sucks

quick and painful

11/7 ME Upper

Reverse Band benching... green and raw
worked up to 405 and failed on a single.
Went 3 board for singles up 425 and failed on 430
A1 DB Floor Press 4x8 70,80,90,105
A2 Pull ups 4x10
B1 Scar Crows 4x12
B2 Hammer Curls 50's 4x8

11/6 ME Lower

got me new Metal Ace Pro Squat suit today and was exciting to use it...
Box Squat- 135x2x5, 185x3,225x3, 275x2, 315x2, 365 missed off box sat back down and got it... missed 405x1 raw. only a belt... yeeaaah wake up call. I haven't straight box squatted in month and wow did I get weak as shit.
threw the suit on with straps down and hit 405, then 455 for about 4 singles. the last 2 I put the straps up very loosely. Its hard not being able to feel it on my back. Very different. The suit isn't tight so that I can but briefs under it. It still pushes me forward big time. I feel like a rookie pushing with my quads instead of my hammies. Stepped up to 475 for a single and needed a tap to keep me from falling forward with the straps on.
I felt strong and once I learn how to keep sitting back, I'm gonna do some good stuff in the new suit.
RDL's 4x15 worked up to 305 on last top sets
KB snatchesx10 each hand
Double KB Snatches w/ 45 lbs kb's... 2x10
KB swing w/ purple band 45lbs x10
G/H crunches 2x20 blue band

11/4 SE Upper

Flat Bench 5x3 w/ 245 around 70-75% o fweak ass raw bench
A1 Stadning Military Press Good reps 135 4x5
A2 Horizontal Row 4x8 135 clicking every rep
B1 Lat Raise 3x8 30-35
B2 Thick Grip Row to neck 3x15
C1 Shrugs 315 3x15
C2 Explosive Pushups from ground to med ball and back 2x10 and 1 to failure at around 25

10/3 DE Lower

A1 Overhead Squat 2x8
A2 Pistol Box Jumps 3x8
Box Squat 10x2 purples 155-195 hitting .80's-90's
Sumo DL's double mini bands 8x2 185 hitting .80's-110's short rest
B1 Hanging Leg Raises 3x10
B2 Ghetto Vertimax 3x8 purple band
Blast Strap Pull Twists?? 2x12 A Soren thing...