Close grip bench six reps each
135 2 sets
225 2 sets
275
295
315
325 eight reps

Neutral grip decline presses db
2 sets

3 sets pullups

3 sets band push downs

Today was deadlifts today

3x10 speed squats off the box
Went a little too heavy couldn't get quite fast enough but it felt good and I got some good sets in

Next deadlifts went sumo and a few matts to bring it up a little bit
This brings it off the floor, puts you in am awkward position a bit out of your comfort and helps work on some weaknesses (if you weak once you get it off the floor), you know when people can break it off the floor 2 to 3 inches then fail, this helps that

Anyway got 405 then I decided for 455 PR unfortunately I didn't get it but here is my first and second attempt
455dl fail attempt 1 - YouTube

Second attempt

455 fail dl attempt 2 - YouTube

Max worked up with black mini bands resistance these add about 70lbs at the top
385 with black mini bands - YouTube

315 2 sets of 2 reps with the bands, working on keeping it tight and fast

3 sets skull crushers ez bar
115
165
195lbs

3 sets rope push down

225 close grip bench burnout got like 19 no bands

5 sets cybex arm curls

Cool YouTube video. Looking good......

Speed work
8 sets
200lbs band tension at the top
105lbs weight

Db 3 sets with red bands

Ez bar skull crushers 3x20

3x10 tate presses db

6 x 10 chest supported rows

5 sets v bar pull downs

Bicep burnouts

3 sets of dips

3x10 speed squats


Max effort reverse band dl the bands are about 80lbs off the floor then as you increase distance they help less and none the last bit at lockout

495 at the top deadlift - YouTube

Fail damn it
515 fail - YouTube

Accessory work
5x10 leg curls
5x20 band leg curls
3x20 hyper extensions
3x6 leg curls

Triples worked up to 405 but only got a double
405 for a triple - YouTube

Pretty dissapointing but I knew coming in today I wasn't at my best

Did some overload with the slingshot 405 for 4 then 425 for 3

5 sets push down light 10 reps

5 sets band push downs 20 reps

3 sets Tate presses

3x6 pull-ups

Bicep curls burnout

Squats worked up to 365 for a triple
365 for a triple - YouTube

Bench flat bench 10x10 225lbs

Curls ez bar 10x10
Curls machine to failure

I missed Saturday and Sundays workout due to friends visiting from out of town so I did a little squats and a little bench today to make up for it
Tomorrow is deadlifts !

Today we hit some deficit deadlifts, worked up to triples.

I only got 365 which sucked ! But deficit deadlifts have never been my strong area, especially with these short levers !

After that I did 3x3 with 300lbs and just worked on some technique

Followed that up with 4 sets of leg curls

Then 100 lunges

Worked up to 530 with reverse bands boom

515 reverse band - YouTube

530 reverse band - YouTube



3x15 neutral incline db

Skull crushers 3x15

Tate presses 3x10

Bend press downs 10 sets

Bicep burnouts !!!