Squats 480x2

had to walk a ton for work today seemed to help loosen up my hips didn't feel the strongest going into this session but always got to get it done!

Squat

135x5
225x5
315x3
385x3
425x3
480x2
405x5

http://www.youtube.com/watch?v=7ilUjAZZJQE

haha that first rep felt like max effort but I really wanted at least 2, thought about going for 3 cause Im retarded but sometimes I still make the right choice, depth is better but I noticed I did that little butt wink thing.

Super set

Hanging leg raise toes above the bar legs straight not that bent leg toes to bar swingy things the crossfitters do

3x8 EASY remember my legs are 90% of my bodyweight so these are heavy haha

Good mornings

135 3x10 Just slowly working on these I know I need to do them and I always neglect them cause I hate um!

Just got the new improved formula for Power Thru (BCAA mix) from my sponsor need to pick it up at the post office tomorrow. Can't wait to try this out, it was already the best during workout mix I've ever used

Monday International bench day. #GetAtMeBro

Close grip bench

135x5
135x5
185x3
205x3
225x3
255x3
280x2 PR+5lbs and 1 rep

Not bad previous close grip pr was 275 so woooo wooo/who cares

Ring flies

3x12

Ring rows

3x12

Ring dips

3x12

circuit of all 3 till i can't move no moar

axle curls light/relight 4x20

speed deads

Went up to hit some deads and work my damn form get it feeling right

Deads against two medium short bands

135 bunch a sets of 3
225x3x2
315x1
few singles with 315 straight weight

really got my form back/found some things to work on, got a plan now..... My low/mid back is just weak/over worked right now and I am trying to pull almost all with my legs. I'll be back to better than ever soon

SSB squat to lowish box

265 4 sets of 3 spreading the floor

shrugs

225x10
315x8
405x6

45* back raise

4x12 with 10lb plate

reverse hyper

3x10

neutral grip pull ups

2x10

Strict press

Axle strict press

33x5
93x5
123x3
163x3
183x3
208x3 think pr is 213 maybe had an extra rep. with the extra heavy benching my strict press is down a bit shoulders are taking a load

No incline this week giving them a break

db raises front/side/BO rear

3x8

hammer curls

3x8

bb curl

bar 2x15

pull ups

3x5

squat in the cold 455x3 *video*

Real tired today took a 2 hour nap before lifting then had the hardest time getting everything warm oh it was fun.

Back Squat

135x5
135x5
225x5
225x5
315x3
add belt
355x3
add wraps
405x3 felt strong
455x3 PR of course

http://www.youtube.com/watch?v=uiGg3lFyqRY

I got this bad habit on almost all my lifts of my first rep being the worst lol not sure how to fix it real good trait to have if you want to do powerlifting haha

Sumo deadlift

Never done these before I want to try them out I think I got good leverages/strengths for them Going to try again Saturday.

just did a bunch of singles with 225 and 315 playing with feet width, angle hip position, etc Not sure I have any better clue what I am doing after this

My legs were so damn pumped and hips are shot...... great times

little abs lots of soup

quick bench workout pr

Close grip bench

135x5
185x5
205x3
235x3
265x5 PR+10lbs

holy crap what a grinder that 5th rep..... the 4th stalled and I really wanted that 5th to get the pr and it being cold in my garage, quick workout and my arch my back seized up so bad! had to lay down for 10 minutes

add sling shot

265 2x8

ring rows

2x15

I'll bench 300 for the first time at the meet Dec 11th I feel it

deadlift gonna be a slow build back up

Deadlifts

worked up to 405x3 and they all felt awful so I stopped. Feels like I just get pulled forward or the bar is to far in front and putting ton of pressure on low back. I haven't really felt good deads for over 6 months and haven't trained them from the floor or without a suit so I knew this was coming it will come back but for the moment my back squat is higher then my DL haha

4" deficit dead no belt working on getting low and into position these felt great

225 3x5
275x2x5

bb rows

3x10
band ab pulldowns

Strict press/incline bench

Shoulders still tight from squatting yesterday but got to get the work in!

Strict axle press

33xwhateva
93x5
123x5
153x5
173x5
198x5 PR+5lbs

Incline Bench

185 3x10

felt strong and easy

dead hang pull ups

3x5

bo rear delt raises/hammer curls

3x12