Training log for October meet

Time to start posting my training log again. 

7/21/2013

weight - 242.5

Floor press
295x3
310x3
332x2
352x1
365x1
330 2x2

A1 Cross body extensions 
25x12, 30x12, 35x12, 40x12

A2 reverse band rows
green band 4x8

B1 Dip machine pushdowns
-100 and a mini band x10, 15, 15

B2 dumbbell powerclean
15x20, 17.5x20

C1 Fake bamboo bar with kettlebells hangining
2x20

C2 Side raises
20 2x12

dumbell curls 
3x12

7/22/2013

Box squat with an average band
First time doing this with briefs in a long time. (I am so slow!)
223 8x2
273x2

Speed deadlift conventional stance
360 10x1
Pull on the 30 and 60 second mark

A1 Walking lunge
weight vest and kettlebells in hand
3x12 each leg

A2 Pulldown abs
3x12

Band goodmornings
3x15

isometric neck extension holds
x2

7/24/2013

Speed bench with short mini band
145 4x5
155 2x5

4 board
273x3
295x3
315x3
335x3
355x4

A1 Average band pushdown
x40 ,kneeling x25, 25

A2 Spider crawls
3x100

B1 barbell extensions to nose
95x8
115x8
135x8

B2 rear flys
25 3x8

incline dumbell flys
20 2x12

7/25/2013

extra back and biceps
assisted pull ups
-150x6
-120x8
-90x8
-80x8
no help 3x3

rows with revers hyper roller
2 plates 3x15

A1 barbell curls with 2 second lower
65x12, 75 2x12

A2 Zottman curls
25x10, 30 2x8

7/26/2013

weight  238.7

Knee is swole up. Quad an IT band are bound up.

Leg curls with average band
3x10

Yoke bar squats
My upper back is weak as a little girl. I figured my legs would give first.
275x3, 295x1, 310x1, 340x1, 380x1, 405x miss. Lost it forward and could not keep my upper back tight.

This will be changed very soon.

rackable cambered bar good mornings
225x10, 275x10

situps on GHR 
3x10 with added weight

I will hit an extra workout tomorrow to finish up and more ab work.