Max Effort Upper Body-shirt work

bench
135,185,225,275 warm up
315 3 board, 365 3 board, 365 2 board
365 1 board to touch.. took me a few reps to get it.
385
395 to 1 board and touched took me a few sets
405 to chest-no touch for a few sets
415 to chest missed 2 times..within an inch

When I was done I felt like I got my ass kicked.. then kicked again.
I finally got the sirt on better and sprayed it.
I can do better getting it on.
All in all.. not a bad day. I'm getting more confident in the shirt.

2/23 Deloading lower

I was sick as hell until this morning. Feeling much better now.
I'm going to back off today through Thursday. I've gone heavy as hell the past 8 weeks hitting some nice PR's
Rack Pulls sumo style raw wokred up to 455 and hit it for 3x3 which is 82% of my briefed sumo max.

A1 Olympic Squat 4x3 225-315(2 sets) 315 was much better than in the past, much less chest dip than in the past.
A2 KB Snatch 3x5

Band Good Morning blue and green 1x40

2/20 Dynamic Effort Upper and Lower Body

I'm sick.. so I took it easy.
I need to deload anyway.

A1 Reverse band Bench greens-raw
6x3 275
A2 Pull Ups 4x8 strict

Box Squat 2 chains-raw 8x2 225

Reverse Hyper 2x20 slow and under control 75 lbs

2/18 Max Effort upper Body

Starting to get sick.. 5 hours a sleep a night is catching up to me.
ZMA and cold ez here I come.
Got a great night sleep but fighting a cold.

Bench
135,185,225,275..
put shirt on, 2 board. I sprayed the shit out of the shirt w/ H20
315 no touch, 365 no touch, 405 no touch, 425 no touch, 435 touched!!!
dropped to 405 trioed to touch chest.. no go
dropped to 365x1x2 and no touch to chest.
I need to pull more at the bottom, actually I need to pull period.
When I was done, my elbows hurt like shit. I'm going to try baby poweder next week.

Scare Crows 4x12
A1 Lat Pull Down 4x8
A2 Cuban Press light and slow 4x15
Elbows were better but I wanted to flush them out..
Band Pressdowns 3x20

2/16 Lower Body Max Effort

Reverse Band Sumo Dl's w/ purples
225,315,405,495, put briefs on 545, 585, 635... missed 675
]
ST Bar RDL's 225x10, 315- 3x10


B1 ST Bar Shrugs 3x10 -315
B2 Reverse Hypers w/ 75 lbs 3x20

Dynamic Effort Upper Body

Reverse Band Bench 135,185, 225 no bands..
275 w/ average bandsx3
295 6x3 30 sec rest, w/ cheap inzer shirt.. want to stay tight

A1 Lying Med Ball Chest Pass 20 lbs ball 4x10
A2 Elevated Rows 4x8

B1 DB Lat Raise 4x10
B2 Band Pressdowns 3x20 green
B3 Scare Crows 4x12

Dynamic Lower Body

Box Squat Blue Bands 135,185,225,275
put suit on strap down 315,365, strap up 405
275 straps down 3x2

A1 KB Snatch 4x5
A2 Box Jumps 4x3

B1 Glute Ham Raise 1x8 purple,1x8 green, 1x20 w/ green
B2 St Leg Sit ups 3x10

2/10 Max Effort Upper Body Shirt Work

worked up to 365 in warm ups.. shirt is still tight as shit...
3 board 405, 415, 425, 435... working on hitting it..
2 board 405 for 3-4x1 working on staying tight

Log Press 5x6 worked up to 260

I was smoked at this point...

A1 Seated Cable Rows 4x8
A2 DB Cleans 4x15

2/9 Max Effort Lower Body

Reverse band Sumo Deads w/ briefs and green bands
worked up to 685 for a single... missed 705 at my knees

Sumo RDL's 4x15 w/ 275

Hanging Leg Raises 3x10 hands to feet

2/6 Dynamic Effort Upper

DE Bench 6x3 245,255, 265
Tricept Death 225x5 2 board x5, 3 board x5, 4 board died

A1 Pull Ups 4x10
A2 DB Lat Raise 4x10 35,40,40,40

B1 Scar Crows 3x10
B2 BS Curls 3x10

2/6 lower body dynamic effort

Box Squat w/ green bands and briefs 6x1 275,315,365, 385, 495, 405
Convential Speed Deads w/ double mini 6x2 225

St bar RDL's 4x10 275 i went lighter because i wanted to hit the form hard.

Max Effort Upper 2/3 shirt work

warmed up raw to 275.
Shirt @315 to help get it on
4 board 365,385,405,415, 425 form was going a bit so I cut it
315 trying to touch for 3x2 about 2 board depth

Log Press Lockouts 5x6 210,220,240, 250, 260

A1 DB Cleans 4x15 35, 40, 40 ,35
A2 Seated Low Rows with semi supinated handle 200 for good strict reps

Max Effort Lower Body 2/2

I was rushed and only had 30 minutes to get this one in..so I had to do work quick.

Reverse band Sumo Deadlift, max effort single with Blue bands and briefs
hit 705 and then got 745 pretty good. I tried 765 and got it my knees and missed it

A1 RDL's 3x10 225.. my back was fried
A2 Hanging Leg Rasies 3x10