Training log 7/23- 7/30/2014

7/23 speed bench
speed bench with 120 pound of chain
165 3x3
170 6x3

db flat bench 80x21, 100x12, 130x8 (shoulder hurt so I stopped)

A1 - jm press with 120# of chain 65, 85, 105, 125x6
A2 - rope pushdowns grey band x12, 12, 12, 12, 12

B1 - barbell curls 3x12
B2 reverse curls 3x12 bottom half only

Rotator bar pulldowns 6x12

Y+T 15 3x10

7/25 Lower (max effort deload)
Roller hyper leg curls 3 plates 3x12

reverse mini band squat
295, 315, 345, 365, 390, 410x1

long strap hypers 7 plates 3x10

Serrano split squats - 1 chain x6, 2 chain x5 each leg

wall sits 30# 2x30 sec.

7/28 max upper - 5 board up to 455x2. Then a few other things.

7/29 DE lower
Ankle weight leg curls 3x12
TKE 3x10
Box squats 245x14, 285 3x2
stiff leg deadlift 315 3x8
side bends

7/30 DE upper
speed bench with 120# of chain 170 5x3, 185 4x3, 205x1, 225x1
db bench 70, 80, 90x12, 100 2x12

A1 - jm press with chain - 95 3x6, 115x6
A2 - rope pushdown 4x12

B1 - barbell curls 4x12
B2 - reverse curls 4x12

Time to ramp things up in meet prep for Relentless Detroit. Still far from where I want to be but not in a terrible place.