Training 9/4/13-9/9/13

9/4/13 DE bench

BW 240.4

3 board press
255x3
273x3
293x3
310x3
330x3

speed bench with short monster mini band
135 4x5, 145 2x5

meadows rows
120 3x8

pushdowns
barbell ext to nose
shrugs
side raises

9/6/13 Max effort lower

GHR+ light band
3x8

deficit deadlift 1 1/4 inch
310x3
354x3
397x3
441x2
486x1
add belt
536x1
579x1 PR
601xmiss

sumo stiff leg deadlifts
310 2x6
360 2x6
405 2x6

My knee paid a price for doing these.

Long strap hypers
leg raises
TKE and Serrano split squats
neck harness

9/8 Max effort bench

Bench against 30# of chain
223x3
253x3
273x2
295x1
319x1
325x1 PR

oh press
155x8
177x6

band pushdowns
wide grip assisted pull ups
rear flys
curls
neck harness

9/9 rep lower

trx leg curls
3x12

squats with reverse light band
332x3
257x2
383x3
404x2 ( think I shifted and pulled something in left leg near hip)
431x2 did 2 and the pain was terrible. Felt like something was cramping as I tried to push.

deadlift with plates raised 3 inches
360 3x8

pulldown abs
band good mornings