4/28 Upper body pain

Fat bar KB Bench 4x12-15
45 lbs KB with 4-0-1 pace

DB Bench 3x1 min 45 lbs 51 reps, 16 reps.
dropped to 35 lbs and got 32 reps
I suck at high reps... the kids kick my ass

A1 Scare Crows 3x12
A2 Elevated Row 3x8

B1 Lat Raise 3x8
B2 G/H Crunch 3x20
B3 Zottman Curls 3x8

2/27 Tabbatta Squats lower body

Tabatta= 20 sec on 10 sec rest.. for 4 straight minutes of joy
Olympic Squats w/135 91 reps

ST Bar RDL's 4x15
I cut if after 2 sets.. I had a crazy head ache and I was freaked out after Coach Banasak had an aneurysm last week... Thank God he's doing well.

Seated band Leg Curls 3x20

4/24 upper body

A1 Log Press 5x6 died on 255
A2 Lat Pulldown 5x8

B1 Explosive Push Ups onto benches from floor 3x5
B2 Scare Corws 3x10

C1 L Lat Raise Tri extension 3x10
C2 Shrugs 3x12

D1 DB Skull Crushers 3x10
D2 Hanging Leg Raise 3x10

4/23 Lower Body

Max Effort Box Squat w/ green band worked up to 315 and put briefs on
hit 425.. missed 435.. me vs green bands-bands won

A1 Band Pull throughs w/ green 4x20
A2 Glute Ham Raise 4x15 arms superman

Upper Body

Fat bar Kettle Bell Bench 4x15 w/ 45lbs kb's hanging from mini's

Log Press x6 reps -got up to 260 for 5 then did a burn out set with with 205 for 9-10

A1 Chin Ups 4x8
A2 L Lat Raise with tri ext 4x12

B1 Seated Face Pull 3x15
B2 Running Abs 3x30 sec

Back in the saddle again.. Squattin'

Box Squat worked up to 405 raw.. threw on briefs 455,495, 515, 535

A1 Glute hams 4x15
A2 Box Jumps from foam on box 4x5

B1 Alternate KB Cleans 4x10 45lb KB's
B2 Ab Fallouts 4x10

Squatting

warmed up with sets of 5
135,185,225,275,315,365
405x1...
225x30 reps

A1 Band Good Mornings -blue 4x20
A2 Haning Leg Raise Iso holds... 4x20 sec 33 lbs plate for 1set, 55 lb plate for 3 sets

4/6 light upper body

4/3 try to do something day...

I'm still beat up.. My right delt hurts.. My piriformis is inflamed and hurting.

A1 Sqaut 135x8, 4x8 w/ 185
A2 Pull Ups 4x10

tried to bench with light db's.. not so much

B1 band Pressdowns 3x20 w/ green
B2 Scare Crows 3x12

4/1 light recovery day..

I feel like shit from the meet. My should hurts like shit and my back is sore as well.

A1 KB band benching 4x12 1x5 I used the 35 lb KB's for the first 4 sets and added the 45's and got like 4 reps. It was brutal.

A2 Lat Pulldown 4x10

Band front raise overhead pull-a-parts 4x12

Monsters of Bench Meet

I opened on the bench with 405 hoping to touch which I did.. I got red lighted for picking my ass up. But I smoked the hell out of the rep.
Next I smoked 420.
440 almost killed me. I got it a little over half way and lost it over my face. I have never gone that heavy because I couldn't touch 405 in the gym.

I opened at 550 on the deadlift. Smoked that and 600. I wasn't sure where to go so I initially chose 615. Hamer called me out and I bumped it to 625. It felt much harder than it looked. On film it looked easy. To bad it didn't feel that way.

I'm really happy with the day and how it worked out.

Once again, Big Mike put on a great meet!